Tips:

--Since nearly half the added sugars in an average American diet come from beverages, reducing sugar-sweetened soft drinks is the top strategy.

--Skip sweets and opt for nutrient-rich snacks that provide sustained fuel, like fruit, vegetables, whole grains, nuts, and seeds.

4. Choose quality carbs and fats.

LDL ("bad") cholesterol is the primary risk factor when looking at blood lipids. But studies show that at equal LDL levels, blood triglycerides also identify heart risk, according to Aruna Pradhan, M.D., M.P.H., of the Center for Cardiovascular Disease Prevention at Brigham and Women's Hospital, Boston. To control triglycerides, look beyond limiting LDL-raising saturated and trans fats, and aim for other factors in diet quality, too.

Tips:

--Limit sweets and refined grains, favoring foods with more dietary fiber that raise blood sugar more gradually.

--Mediterranean-style eating patterns, which include moderate amounts of fat from healthy oils, nuts and seafood, help reduce elevated triglycerides.

--Limit alcohol to no more than one drink per day for women (one serving of wine is five ounces) or two for men, reducing further if triglycerides remain high.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)