6. Watch the type of fat you eat. Cut back on saturated fats, which are found in red meat, poultry fat, butter, cheese, milk, and coconut and palm oils, and keep trans fats, found in shortening and stick margarine, to a minimum. Replace trans fats with healthier polyunsaturated and monounsaturated fats. Examples of polyunsaturated fats include safflower, corn and soybean oils. Examples of monounsaturated fats include canola and olive oils. Although unsaturated fats are better for you in terms of cholesterol and triglyceride counts, they're high in calories, so go gentle on the amount you cook with or you may gain weight.
Alcohol consumption can raise triglyceride blood levels by causing the liver to produce more fatty acids. However, there are some beneficial aspects of moderate alcohol consumption, defined as one alcoholic beverage per day (a glass of wine, a bottle of beer, or an ounce of hard liquor), that may balance this triglyceride rise. Moderate alcohol consumption may mildly increase HDL (the good cholesterol) levels in the bloodstream and red wine, which contains antioxidants, may decrease the risk of heart disease . However, it is not recommended that people start to drink alcohol to obtain these effects.