How to eat to lower triglycerides

Having high triglyceride levels is often part of the criteria when diagnosing high cholesterol, and it also plays a role in cardiovascular disease and strokes. Keeping triglyceride levels down in our blood stream may require the use of pharmaceutical medication, exposing you to the annoying and potentially harmful side effects. Thankfully, there is a natural way to regulate cholesterol and triglyceride levels—it includes keeping a healthy diet and simple lifestyle changes that will not only make you feel healthier but keep your blood vessels and heart muscles performing at their best. Here you will find a list of food that lower triglycerides.

Studies show over the past 30 years that more and more Americans are becoming overweight, leading to high triglyceride levels becoming a serious issue. They are linked to an increased risk of stroke and heart attack and may actually have a genetic predisposition, with high triglyceride levels and low “good” cholesterol numbers having a tendency to run in the family.

It is good to know what is considered a normal and abnormal triglyceride level.

  • Normal: Less than 150mg/dl
  • Borderline: Between 150 and 199 mg/dl
  • High: Over 200 mg/dl
  • Very high: Over 500mg/dl

High levels of triglycerides are often associated with obesity, diabetes, kidney disease, and thyroid disease.

Foods that lower triglycerides

Your diet is the main contributor to your overall triglyceride levels, with high calorie, high-fat foods being the main culprits. Eating in excess amounts contributes to this problem as well, as when you take in more calories than you need, the body changes those calories into triglycerides, getting stored as fat. Following some of these tips can help you choose calories wiser and help lower your triglyceride levels:

  • Reduce saturated fats and trans fats. These are commonly found in animal products, fast food, baked goods, and other prepackaged and processed foods
  • Use healthy mono- and poly-unsaturated fats. Found in olive or canola cooking oil
  • Eat more fruits and vegetables. Getting the majority of your calories from these sources make it satisfies hunger and keeps you away from unhealthy alternatives
  • Alcohol in moderation. May be full of empty calories
  • Avoid refined sugars. Typically found in processed foods
  • Eat fish protein once or twice a week. Omega-3 fatty acids found in fish can help lower triglyceride levels
  • Eat plenty of fiber. Fiber increases satiety, and also aid in decreases cholesterol absorption in the gut
  • Limit total dietary cholesterol to 200mg per day

The following is a list of well-known natural foods that lower triglycerides:

  • Salmon: Cold water fish such as salmon, tuna, and cod have omega-3 fatty acids that have been linked to significantly reduced triglyceride levels. By far the best fish is salmon. Fish oil supplement can also be used to supplement eating fish. Fish rich in omega-3 are some of the best foods that lower triglycerides and cholesterol.
  • Whole grains: This may include bread, pasta, cereals, and brown rice. Whole grain foods are high in complex carbohydrates and fiber. Whole grains also provide some protein and are generally low in saturated fat, cholesterol, and total fat.
  • Legumes and peas: Dry beans and peas are a good source of plant protein and are fiber-rich. Ideally, they should substitute foods that are high in saturated fat, cholesterol, and total fat.
  • Flaxseed: Rich in omega-3 fatty acids to the extent that a mere two tablespoons contain almost 133 percent of the daily requirement of omega-3. There is one caveat, however. In their whole form (unbroken seed) they get passed through the digestive tract, therefore, they have to be ground in order to benefit from their beneficial effects.
  • Olive oil: Alow triglyceride substitute for saturated fats. It helps lower LDL cholesterol(bad cholesterol) and aids in maintaining HDL cholesterol (good cholesterol). However, olive oil is considered high in calories, so it is therefore recommended not to consume more than two tablespoons a day. Flaxseed is considered one of the best foods to eat to lower triglycerides.
  • Egg whites: Contain no cholesterol and can be eaten often. A typical egg with yolk contains 215mg of cholesterol. Limit egg yolk consumption.

What foods to avoid if your triglycerides are high?

Knowing what not to eat to keep triglyceride levels under control is just as important as knowing what food you should eat instead. The following are some foods you should try to avoid when keeping triglycerides and cholesterol low, as they are not foods that reduce triglycerides in the body.

  • Fatty meat products: These foods are often high in cholesterol and saturated fats that contribute to increased triglyceride levels. They include red meat, poultry skin, butter, lard, and shellfish.
  • Processed foods: Trans fats also raise triglyceride levels, and many artificial foods manufactured through a process called hydrogenation have excessive amounts. Liquid oils are an example of this, as they are chemically treated to make them solid, improving both texture and shelf life inexpensively. Sources of these trans fats include margarine, lunch meats, hot dogs, French fries, chips, crackers, and desserts like pies, cakes, doughnuts, and cookies.
  • Simple carbohydrates: Making a switch from refined carbohydrates in your diet to whole grain can help reduce overall triglyceride and cholesterol levels. For example, instead of eating products made with white flour, substitute them for whole grain items. Refined carbohydrates are known to raise blood sugar and stimulate insulin production, which leads to raises in triglyceride levels.
  • Cut your calories: Losing weight can further reduce triglyceride levels. By aiming for a daily 500 calorie reduction from your normal dietary intake, you will lose approximately one pound of body weight a day or more. Adding an exercise regimen to your routine will further aid in your weight loss goals. It is good advice to start slow and make gradual changes to help solidify these habits into a healthy lifestyle.

Achieving ideal triglyceride and cholesterol levels may seem like an uphill battle, but with the tips and recommendations listed here, you will be on the right track for success. It is important to stay vigilant and not become discouraged during the tough days, as your health is something that should take top priority. Speaking to your doctor about other diet and lifestyle changes that may work best for you is also advised.

How to eat to lower triglycerides

Keeping triglycerides in a healthy range is important for maintaining a healthy heart. If a blood test has revealed you have high triglycerides, lowering that number becomes a priority. You may be able to bring down those fatty deposits in your blood through diet changes and healthy swaps.

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What Are Triglycerides?

Put simply, triglycerides are a type of fat stored in your blood. When you eat more calories than you can immediately use, the body stores them in the bloodstream in the form of triglycerides.

According to the Cleveland Clinic, the normal level for triglycerides in the blood is 150 milligrams per deciliter (mg/dL) or under. One hundred fifty-one to 200 mg/dL is considered borderline high, while 201 to 499 mg/dL is high. Triglyceride levels over 500 mg/dL are categorized as extremely high. Even with an extremely high level, however, you may not have any high triglycerides symptoms or warning signs. It’s typically found during routine blood work.

Many underlying conditions can cause increased triglycerides according to the American College of Cardiology (ACC). These include:

  • Poorly controlled diabetes.
  • Having low thyroid levels (hypothyroidism).
  • Kidney disease.

It’s also possible for genetics to predispose you to high triglycerides, and certain medications, alcohol and a diet high in carbohydrates, processed foods and sugary foods can also raise them, notes the ACC.

The good news is that making dietary changes can be an effective way to get your numbers back into a healthy range.

Foods to Avoid

When you think of foods that increase fat levels in your blood, you may first think of eggs, but eggs aren’t the offender they were once believed to be. “Egg consumption is not associated with high triglycerides,” says Ansley Hill, RDN, an Oregon-based registered dietitian nutritionist.

“They have historically had a reputation for being bad for cholesterol levels because the yolks contain high levels of cholesterol. However, recent evidence indicates that dietary cholesterol — as in, the cholesterol you eat — doesn’t typically have a very strong impact on the body’s blood cholesterol levels.”

Instead, to manage triglycerides, Hill suggests limiting your intake of foods high in refined carbohydrates. Overdoing it on any type of carbohydrate can result in higher triglycerides, but it’s especially smart to avoid refined carbs, such as those in:

  • White pasta and bread.
  • Sugary beverages.
  • Desserts.

“Refined carbohydrates tend to be very calorie dense and are particularly easy to accidentally overconsume. Thus, they’re more likely to end up being converted into triglycerides,” Hill notes.

According to the Mayo Clinic, you’ll also want to steer clear of foods that contain high amounts of saturated fat and any packaged foods that may still contain even small amounts of trans fat. These include:

  • Red meat.
  • Pizza.
  • Pastries.
  • Processed snacks.

It’s also important to rein in alcoholic beverages. “When large quantities of alcohol are consumed regularly, the liver increases its production of fats that are shuttled through the bloodstream in the form of triglycerides,” Hill says. “Cutting back on alcohol is a great step to take if you are working on lowering your triglycerides.”

High Triglyceride Diet Menu

To create a triglyceride-lowering meal plan, focus on a balance of healthy fats, lean proteins and complex carbohydrates. “When it comes to fats, opt for unsaturated fats most of the time, such as those from nuts (and nut butters), seeds, avocado and olives,” advises Hill. “Not only do these foods provide the types of fats that support heart health, but they also contain fiber. Fiber can help balance blood sugar and keep triglycerides within a healthy range.”

Hill says that foods rich in heart-healthy carbohydrates include:

  • Whole grains.
  • Beans and other legumes.
  • Fruits.
  • Non-starchy vegetables like salad greens, broccoli, beets, cucumbers and peppers.

For protein that’s low in saturated fat, choose:

  • Fish.
  • Skinless chicken.
  • Beans. like tofu and tempeh.

Meanwhile, per Mayo Clinic, make sweets and alcohol occasional treats, not regular indulgences. The more you make these healthier dietary choices, the more you may see a difference in your triglycerides.

But sometimes, your body might need more help lowering triglyceride levels. When lifestyle changes aren’t enough, your doctor might recommend medication to bring those levels down as well, Mayo Clinic notes.

How to eat to lower triglycerides

Do you know how to manage your triglyceride level? These fatty type of lipids, found in your blood, can be burned away in the process of losing weight, but they can also be dangerous for your health. Similar to LDL (the bad form of cholesterol), high levels of triglycerides can increase the risk of heart disease and stroke, even when LDL levels are regulated.

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“We are increasingly recognizing that elevated triglycerides represent a major issue and should not be ignored,” says cardiologist Steven Nissen, MD.

You are what you eat

Similar to cholesterol, triglycerides come from the food we eat and our liver. When levels are normal, triglycerides are used for energy. The problems arise when levels are high, explains Dr. Nissen. When we make more triglycerides than we use, the rest are stored as fat. That’s why many people who are overweight or type 2 diabetes have high levels.

“Poor diabetes control is a major factor in causing high triglyceride levels,” Dr. Nissen says. He stresses the importance of watching your carbohydrate consumption. “Eating a low-carb diet and getting plenty of exercise are often effective in lowering triglyceride levels.”

Is there such a thing as good carbs?

Different carbohydrate-loaded foods also contain very different nutritional levels.

Dr. Nissen recommends scaling back or eliminating:

  • Refined grains.
  • Flour.
  • White rice.
  • Starchy vegetables (like white potatoes).

“It’s particularly important to reduce the consumption of sugar and foods with high-fructose corn syrup,” he says.

Foods that contain good carbs and plenty of fiber include:

  • Beans.
  • Oatmeal.
  • Apples (with skin).
  • Pears.
  • Greens.
  • Sweet potatoes.
  • Whole grains.
  • Brown rice.

Dr. Nissen advises that increasing your fiber intake may lower triglyceride levels. “If you have high triglyceride levels, there’s a good chance you don’t ingest close to the recommended 25 to 30 grams of fiber a day,” he says.

Weight gain isn’t just from food

High triglyceride levels can be caused by excessive alcohol consumption as well. So if your levels are higher than normal, it might be a good idea to eliminate alcohol completely.

“Weight has a profound impact on triglycerides,” says Dr. Nissen. “If you lose as little as 5 to 10% of body weight, your triglycerides can drop as much as 20%.”

This article was adapted from Cleveland Clinic Heart Advisor.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

How to eat to lower triglycerides

The pumping heart is what keeps us alive. And so whatever impedes the pumping needs to be taken down immediately. Triglyceride is one of them and so is cholesterol. But will you agree if we say that bringing down the level of triglycerides in the blood is quite easy, no right!

Well, actually it is! You can achieve it successfully at the ease of your house with a handful of foods to cure the enhanced level of triglycerides and its effects on the body. Read on to find out more about how you can employ these incredible foods to lower triglycerides and cholesterol.

What do you mean by triglycerides?

Triglyceride is a type of fat molecule present in the blood. While eating food, the calories which are not required by the body get converted into triglycerides. The triglycerides get stored in the fat cells in the body. With excess intake in calories, the level of triglycerides in the blood increases and causes hypertriglyceridemia.

It is very common with more than three million cases in the United States. But did you know that usually, the triglycerides level in the blood should be less than 150mg/dL? And if it exceeds 199mg/dL, it is detrimental to the body.

But with a few changes in the diet and lifestyle, you can control the whammy levels of triglycerides. Food plays a significant role in regulating the cholesterol level in the body. Hence, to eat right is the key to healthy blood for nurturing the body organs. Read ahead as we list the best of 6 foods that can lower triglycerides.

How to eat to lower triglycerides

Triglycerides are a kind of fat that travels in the blood. You may get some triglycerides from food, and some may be made by your body. Like cholesterol, triglycerides are necessary for life, but if they’re present at high levels, they can be bad for your health.

If you have high triglycerides, your cholesterol levels may be high too. This combination raises your risk of heart disease. Experts aren’t sure if high triglycerides alone are bad for your heart, but some studies suggest they are.

If your triglyceride levels are very high, you may also be at risk of harming your pancreas. Changes in lifestyle can lower triglycerides, and eating triglyceride-friendly meals and snacks could help too.

Are high triglycerides a common problem?

Experts recommend you keep your triglycerides below 150 milligrams per deciliter. About one-quarter of the people in the United States have high triglycerides. These numbers have declined since 2001, probably because more people take statin drugs and fewer people smoke cigarettes.

The U.S. FDA’s ban on trans fats in food could be another reason triglyceride levels have dropped among Americans. Trans fats increase the levels of not only LDL cholesterol — also called the “bad” cholesterol but also triglycerides.

Even though trans fats may be banned by the FDA, you should choose unsaturated fats over saturated ones.

Change your diet to reduce triglycerides

Follow these dietary guidelines to reduce your triglycerides:

  • Choose unsaturated fats — Reduce your intake of saturated fats by eating less red meat and less full-fat dairy.
  • Reduce total fat intake — Get no more than 30 percent of your calories from fat.
  • Eat less sugar — Cut down on table sugar, syrup, sweets, and sugary drinks.
  • Go for complex carbohydrates — Substitute whole grains for refined grains like white bread and white rice.
  • Cut back on alcohol — If you drink, talk to your doctor about safe amounts.

Create triglyceride-friendly meals with these foods

Salmon and other fatty fish

Experts agree that some of the best triglyceride-friendly meals include salmon — which is high in omega-3 fatty acids that help you lower triglycerides. You can also try other fatty fish like albacore tuna, sardines, and herring.

The American Heart Association — or AHA — recommends two servings of fish per week. The AHA warns against certain fish, like sharks, swordfish, and king mackerel, because they may contain mercury.

Soy products

Soy foods containing isoflavones can reduce triglycerides. Isoflavones are plant hormones similar to estrogen.

In one analysis of 23 studies, soy foods containing isoflavones were found to significantly lower both cholesterol and triglycerides. Soy comes in many forms, including tofu, tempeh, edamame, roasted soy nuts, soy milk, and textured soy protein.

You may worry that the isoflavones in soy will act like estrogen in the body. Recent studies have shown that most people can safely eat soy several times a week.

Check with your doctor if you aren’t sure if you should be eating soy.

Leafy green vegetables

Leafy green vegetables are great additions to triglyceride-friendly meals. The best choices are dark greens like chard, spinach, arugula, and kale.

To add these vegetables to your daily diet, you can try:

  • Simmering them in soups
  • Using them in a stir-fry
  • Adding them to salads
  • Including them in omelets
  • Including them in wraps and sandwiches

Greens contain vitamins and minerals, and they are high in fiber. Getting more fiber in your diet has many benefits.

In one study, increasing fiber lowered triglycerides and other risk factors for metabolic syndrome. Metabolic syndrome can lead to heart disease and diabetes.

Tree nuts

Tree nuts are nutritious and can significantly lower triglycerides. Try pecans, walnuts, pistachios, almonds, macadamias, and hazelnuts. The suggested serving for tree nuts is 50 grams or about one-fourth of a cup.

Nuts are often eaten as a snack, but they are high in calories. But, you may eat too many while snacking.

Instead, use them in side dishes and entrees. Try these ideas:

  • Toss them into your cereal, oatmeal, or yogurt at breakfast
  • Add them to a salad to make a satisfying lunch
  • Add them to a healthy grain like quinoa
  • Mix them with vegetables and legumes for a healthy meatless meal

Next steps toward lowering triglycerides

Changing the foods you eat may not lower your triglycerides without other lifestyle changes. You may need to:

Some medications can reduce triglycerides. But lowering these via lifestyle changes is better because it can have improved health effects overall.

How to eat to lower triglycerides


Health Solutions From Our Sponsors

American Heart Association: “Fish and Omega-3 Fatty Acids,” “Triglycerides: Frequently Asked Questions.”

The American Journal of Clinical Nutrition: “Meta-analysis of the effects of soy protein containing isoflavones on the lipid profile.”

Annual Review of Nutrition: “Trans fatty acids and their effects on lipoproteins in humans.”

BMJ Open: “Effect of tree nuts on metabolic syndrome criteria: a systematic review and meta-analysis of randomised controlled trials.”

Centers for Disease Control and Prevention: “Trends in Elevated Triglyceride in Adults: United States, 2001–2012.”

Current Developments in Nutrition: “Dietary Fiber Is Independently Related to Blood Triglycerides Among Adults with Overweight and Obesity.”

Triglycerides are a form of fat that can be found in the bloodstream. All the calories that we ingest and don’t need are converted by the liver into triglycerides which are then stored in our fat cells.

High levels of triglycerides can lead to clogged arteries and for this reason they increase the risk of cardiovascular disease such as coronary artery disease and stroke, therefore it is important to keep their level under control. Other risk factors for cardiovascular disease (CVD) include:

  • Family history of CVD
  • Smoking
  • Being overweight
  • Lack of exercise
  • Diabetes
  • High Blood Pressure

How to eat to lower triglycerides

Table of Contents

Normal levels of serum triglycerides

Triglycerides are measured with a blood test and are generally part of the lipid panel, also known as lipid profile, which includes testing for HDL and LDL cholesterol levels as well. To perform the test, you’ll have to be fasting for at least 10-12 hours but drinking water is allowed. Alcohol should also be avoided in the 24 hours preceding the test.

  • 40-100 mg/dL or (0.45-1.13 mmol/L) is considered the optimal level of fasting triglycerides
  • < 150 mg/dL (< 1.7 mmol/L): normal triglyceride range
  • 150-199 mg/dL (1.8-2.2 mmol/L): borderline high triglyceride range
  • 200-499 mg/dL (2.3-5.6 mmol/L): high triglyceride range
  • >500 mg/dL (>5.7 mmol/L): very high triglyceride range

Your lipid profile is not only influenced by your diet and lifestyle, but also by your genetics. Some medications such as estrogens or some health conditions may also lead to increased serum triglycerides.

Diet for high triglycerides

To quickly lower your high triglyceride levels with diet you should implement the following dietary changes:

  1. Eliminate refined sugars and added sugars. These sugars should be limited to a maximum of 5-10% of your total daily calories. The less, the better.
  2. Reduce refined carbohydrates. Choose whole grains over refined grains. Carbs should represent around 50% of your daily calories.
  3. Reduce saturated fat. Choose healthy polyunsaturated and unsaturated fats over saturated and trans fats. Fats should represent 25-35% of your total daily calories.
  4. Choose plant-based over animal-based product. Plant based foods are naturally low in fats or sugars and high in fibers.
  5. Increase daily fiber intake. Fibers increase the feeling of satiation making you eat less; moreover fiber-rich products are generally low in sugars and fats.
  6. Eliminate alcohol. Alcohol consumption, with or without a meal, increases serum levels of triglycerides.

Foods that help lower triglycerides

A few weeks of healthy diet choices can already show results and improvement in your triglycerides levels. A healthy diet to lower high triglycerides should include the following foods.

Omega-3 fatty acids in food

Omega-3 fatty acids are “good fats”. Omega-3 rich foods can help lower your triglycerides levels.

  • Eat at least 2-3 portions of fatty fish per week. Fish rich in omega-3s include salmon, mackerel, sardines, tuna, herring and trout.
  • Eat a daily portion of seeds and nuts. Walnuts, chia seeds and flaxseed are naturally high in good fats such as omega-3.
  • Include legumes and dark leafy green vegetables in your daily meals. Although they don’t contain much fat, these products favor the healthy ones such as the omega-3s. Arugula, romaine and spinach are some of the best dark leafy greens, while beans, soybeans, edamame (green soybeans) and mung bean are among the many legumes that you can include in your diet to also increase protein intake and fibers.
  • Use healthy plant oils for cooking. Flaxseed oil, soybean oil or canola oil should be favored and used instead of other saturated fat or trans-fat sources.

There are also a wide range of fortified foods containing omega-3s such as some brands of eggs and yogurts.

Plant based proteins

Plant based proteins should be consumed instead of animal proteins. Beef and pork in particular have lots of saturated fats, while chicken breast may still be ok. Dried beans, peas and all soy products are high in proteins and should replace meat in your diet.

Fiber-rich foods

Besides legumes, fruits, and vegetables, try to consume more whole grain products swapping them out with your usual refined grains like white flour or white bread: brown rice, quinoa and whole grains are better alternatives.

Foods to avoid when having high triglycerides

After seeing the foods to favor in your diet, here are the food to try and avoid when your triglycerides are high.

Foods and drinks with simple sugars or added sugars

Sodas, ice-creams, desserts, baked products, sweet and flavored yogurts, breakfast cereals, candies are some of the many everyday products that should be avoided. Check product labels for added fructose, corn syrup, cane syrup, honey, sucrose, dextrose, glucose, lactose, maltose or malt sugar, molasses, which are all sugars.

Saturated fats

Cheese and red meat are high in saturated fats. Baked product made with butter are also high in saturated fats. Whole milk should be limited. Coconut oil, palm oil and coconut butter although low in cholesterol are high in saturated fats.

High-fructose fruits and juices

We always associate fruits with something healthy. Unfortunately, too much of anything, even water, may be harmful. Fruits that are high in fructose, which is a simple sugar, increase serum triglycerides. Both juices and fruits like mangoes and grapes are high in fructose and should be avoided or consumed in very low quantities.

Lifestyle changes to lower elevated triglycerides

Lifestyle changes can also help lower high triglyceride levels and together with dietary changes they can quickly improve your lipid profile.

Triglycerides are a type of fat found in your blood that your body needs to produce energy.

However, about 30% of Americans have hypertriglyceridemia — a condition where you have too many triglycerides in your bloodstream[ * ].

High blood triglyceride levels are a risk factor for cardiovascular disease, including heart attack and heart disease[ * ].

High triglycerides may also be a sign of metabolic syndrome, a combination of high blood pressure, high blood sugar, high cholesterol levels, high triglyceride levels, and excess body weight[ * ]. Metabolic syndrome puts you at an increased risk of heart attack, type 2 diabetes, and obesity.

If you have high triglycerides, there’s a lot you can do to bring them back into a healthy range.

This article covers 7 ways to lower your triglycerides, as well as vitamins and supplements that lower triglyceride levels.

What’s the Normal Range for Triglycerides?

A standard cholesterol blood test also measures your levels of triglycerides. According to the American Heart Association, these are the ranges for blood triglycerides[ * ]:

  • Normal is less than 150.
  • Borderline-high is 150 to 199.
  • High is 200 to 499.
  • Very high is 500 or higher.

6 Ways to Lower Your Triglycerides Quickly

If you have high triglycerides, these lifestyle changes can help bring them back into a normal range.

1. Cut Out Sugar

Cutting out sugar and refined carbs is one of the best ways to lower your triglyceride levels.

A high-sugar diet correlates with high blood triglycerides[ * ][ * ]. High insulin levels can cause triglycerides to accumulate in your blood and liver, which can lead to cardiovascular disease[ * ].

Fructose — the type of sugar found in fruit juice and high-fructose corn syrup — is especially bad for your triglyceride levels. Your liver doesn’t metabolize it the same way it metabolizes sucrose (table sugar)[ * ].

Fortunately, several studies have found that switching to a low-carb diet rapidly decreases triglyceride levels[ * ][ * ][ * ][ * ]. And even if you don’t go low-carb, it’s a good idea to decrease your simple sugar intake.

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2. Eliminate or Reduce Alcohol

Drinking can also raise your triglycerides.

Alcohol stops your liver from making lipoprotein lipase — an enzyme that breaks down triglycerides[ * ]. As a result, drinking increases your blood triglycerides.

Cutting down on alcohol consumption is a good way to get your blood markers back into a normal range.

3. Eat More Omega-3 Fatty Acids

Omega-3 fatty acids are healthy fats found in salmon, tuna, and other fatty fish.

Overweight men and women who ate salmon twice a week saw a significant decrease in blood triglycerides[ * ].

Another study found that eating fatty fish twice a week reduced risk of heart disease by 36%[ * ].

Try adding a couple of servings of fish to your weekly meal plan. Good choices include:

  • Salmon
  • Tuna
  • Mackerel
  • Anchovies
  • Sardines

If you don’t like fish, you can take a fish oil or cod liver oil supplement[ * ].

You can also get omega-3s from grass-fed red meat and grass-fed, full-fat dairy, although they aren’t as concentrated as the omega-3s in seafood.

4. Eat Your Veggies

Vegetables are a good source of dietary fiber, various micronutrients, and anti-inflammatory compounds, all of which may work together to lower your triglycerides[ * ].

People who added more veggies to their diet saw a significant decrease in their blood triglycerides, even when they didn’t lose weight[ * ].

Prioritize fiber-rich greens like:

  • Broccoli
  • Spinach
  • Brussels sprouts
  • Cabbage
  • Kale
  • Chard
  • Avocado
  • String beans

5. Lose Weight

When you eat more calories than you need, your body turns the extra calories into triglycerides and stores them as body fat. Being overweight is a major risk factor for high triglycerides[ * ].

Weight loss, on the other hand, is an excellent way to lower your triglycerides. People with high triglycerides and metabolic syndrome saw a significant drop in triglyceride levels after losing weight[ * ].

Their insulin, LDL cholesterol, total cholesterol, and inflammation levels all decreased as well.

If you’re struggling to lose weight, a ketogenic diet may help.

6. Exercise

Physical activity of any kind is great for your heart health.

But to decrease your triglyceride levels, you may want to prioritize certain types of exercise.

A recent study compared several different kinds of workouts and how each one affected participants’ heart disease risk. Exercises included running, weightlifting, high-intensity interval training (HIIT), and other common workouts.

While all the workouts improved participants’ health, three exercises were the best at lowering triglycerides[ * ]:

Vitamins and Supplements that Help Lower Triglyceride Levels

In addition to lifestyle changes, there are several supplements that can help lower your triglycerides.

Niacin (Vitamin B3)

Niacin is a B vitamin that decreases triglyceride synthesis and helps your body break down triglycerides faster[ * ].

People who take niacin show a consistent decrease in triglyceride levels, and many doctors suggest taking niacin alongside prescription heart medications, like statins[ * ].

Note: a common side effect of niacin is flushed, tingling skin. It’s harmless, but you can avoid it by taking no-flush niacin.

You can find niacin online, or in most pharmacies and health food stores.

Recommended dose : 500mg


Curcumin is the main active ingredient in turmeric, the popular cooking spice.

People who took curcumin capsules daily for 4 weeks showed a moderate decrease in blood triglycerides[ * ]. Curcumin is also an antioxidant and anti-inflammatory.

Make sure you find a curcumin supplement that includes black pepper extract (piperine). It increases the absorption of curcumin by more than 2000%[ * ].

Recommended dose : 400mg or more

Fish Oil

If you don’t like eating fish, you can get your triglyceride-lowering omega-3s from a fish oil supplement.

Several studies have found that fish oil lowers triglyceride levels[ * ].

Recommended dose : 1000mg or more

The Takeaway

High triglycerides are a major risk factor for heart disease.

​Fortunately, there’s a lot you can do to lower your triglycerides.

Supplements and lifestyle changes like exercise, weight loss, eating less sugar, and cutting out alcohol can help you get your triglyceride levels back into the normal range.

With a few changes to your daily routine, you can lower your triglycerides and improve your health.

Moreover, what should I eat for lunch to lower my triglycerides?

Choose low-fat proteins, including chicken, fish, seafood, lean meats, and tofu. Pour low or nonfat milk and choose low or nonfat dairy — yogurt, cottage cheese, and cheese.

  1. Oatmeal. A bowl of oatmeal packs 5 grams of dietary fiber. …
  2. Almond milk. …
  3. Avocado toast. …
  4. Egg white scramble with spinach. …
  5. Orange juice. …
  6. Whey protein smoothie. …
  7. Smoked salmon on a whole-wheat bagel. …
  8. Apple bran muffins.

Additionally, what is a good diet for someone with high triglycerides?

It is possible for people to lower their triglyceride levels by watching what they eat and adopting a nutrient-rich diet. Eating plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds can increase nutrient intake while reducing calories.

Do bananas lower triglycerides?

The researchers also say that people with high triglycerides should focus on eating more vegetables; fruits that are lower in fructose such as cantaloupe, grapefruit, strawberries, bananas, peaches; high-fiber whole grains; and especially omega-3 fatty acids, which are found primarily in fatty fish such as salmon, …

10 Related Question Answers Found

Can triglycerides be lowered quickly?

It is entirely possible to lower triglycerides quickly. The quickest ways are to make lifestyle changes. A very low carbohydrate diet free from animal fats (a low-sugar, low glycemic load Mediterranean pattern) is most efficient. Exercise is also a quick way to lower triglycerides.

Are eggs bad for triglycerides?

In almost all cases, “good” HDL cholesterol goes up ( 12 , 13 , 14 ). Total and “bad” LDL cholesterol levels usually remain unchanged but sometimes increase slightly ( 15 , 16 , 17 , 18 ). Eating omega-3-enriched eggs can lower blood triglycerides, another important risk factor ( 19 , 20 ).

What not to eat when you have high triglycerides?

Foods to Avoid If You Have High Triglycerides

  • 1 / 12. Starchy Veggies. Some vegetables are better than others when you’re watching your triglycerides. …
  • 2 / 12. Baked Beans With Sugar or Pork Added. …
  • 3 / 12. Too Much of a Good Thing. …
  • 4 / 12. Alcohol. …
  • 5 / 12. Canned Fish Packed in Oil. …
  • 6 / 12. Coconut. …
  • 7 / 12. Starchy Foods. …
  • 8 / 12. Sugary Drinks.

Does lemon water lower triglycerides?

Multiple useful cardiovascular effects have been discovered including enhancement of fibrinolytic activity, lowering of blood pressure, reduction in cholesterol, and triglyceride. [14] The results showed that combination of garlic and lemon juice significantly reduced serum TC, LDL-C, and blood pressure.

Can coffee increase triglycerides?

Drinking coffee—especially unfiltered coffee—significantly contributes to increased levels of total cholesterol, low-density lipoprotein cholesterol (LDL-C), and triglycerides, researchers have reported. The more coffee consumed, the higher the concentrations of LDL-cholesterol and total cholesterol, they found.

What is the main cause of high triglycerides?

Cause. The most common causes of high triglycerides are obesity and poorly controlled diabetes. If you are overweight and are not active, you may have high triglycerides, especially if you eat a lot of carbohydrate or sugary foods or drink a lot of alcohol.

What is the best medicine to reduce triglycerides?

Classes of medications that are appropriate for the management of major triglyceride elevations include fibric acid derivatives, niacin, and omega-3 fatty acids. High doses of a strong statin (simvastatin, atorvastatin, rosuvastatin) also lower triglycerides, by as much as approximately 50%.

Is cheese high in triglycerides?

Even so, recommendations are to limit the intake of saturated fats, follow a Mediterranean style diet, or to reduce or to maintain serum triglyceride levels below 1.7 mmol/L (4). On the contrary, observational studies have shown that cheese intake is associated with lower serum triglycerides (5, 6).

Is rice bad for triglycerides?

Starchy foods like bread, potatoes, pasta, cereal, rice, and noodles are broken down into sugars by your body. These sugars can become triglycerides if eaten in large amounts. Aim for 2-4 servings per meal. Aim for ¼ lean protein, or protein low in saturated fat, and only ¼ with starchy foods.

Is yogurt good for triglycerides?

In the study, yogurt eaters seemed to have a better metabolic profile than those who didn’t eat yogurt. This means they had lower body mass index (BMI), waist circumference, as well as lower levels of triglycerides, fasting glucose and insulin, and blood pressure.

How to eat to lower triglycerides

Planning a healthy diet is an essential to lower triglycerides. Your body uses this lipid as a source of energy. It tends to build up in your arteries, increasing your risk of suffering from serious cardiovascular diseases.

This disorder is known in medical terms as hypertriglyceridemia. It usually occurs due to problems your body might suffer from. Some of these are being overweight, obesity, alcohol use and Type II diabetes.

It’s not a direct cause, but a diet rich in fat and calories can cause complications for this condition. Therefore, in addition to medical treatments, you need to improve your eating habits and control them.

In this article, we’ll give you a weekly diet model. This will help to lower your triglycerides naturally and safely thanks to its combination of different foods.

Don’t hesitate to give it a try!

A Healthy Diet to Lower Triglycerides: Important Aspects

Triglycerides are the most important type of lipid in your bloodstream. Your body produces it from the fatty acids in food. Later, hormones release it in the blood to use as an energy source.

However, just like cholesterol, too much of it can block your arteries or narrow them. This significantly increases your chances of atherosclerosis, heart disease and stroke.

To control it, you may need to take medications. However, there is also a natural treatment that consists of following a proper, balanced diet.

Keys to lower triglycerides with your diet

There are many diet models to lower your triglycerides effectively. Regardless, there are some key tips that everyone should apply:

  • Don’t exceed the recommended daily amount of calories. Your body transforms calories into triglycerides. Then, it stores them for later use in your cells.
  • Avoid consuming saturated and trans fat.
  • Increase your consumption of dietary fiber. This is a nutrient that helps regulate the amount of lipids in your blood.
  • Avoid consuming alcoholic drinks.
  • Eliminate sugar and simple carbohydrates.

Foods that help to lower triglycerides

Some foods you can eat to help control your triglycerides are:

  • Olive oil
  • Vegetables
  • Avocados
  • Fatty fish
  • Oats
  • Nuts and seeds
  • Leafy green vegetables
  • Fruits
  • Lean meats

Forbidden foods

Some of the foods that you should eliminate as much as possible are:

  • Whole dairy
  • Red meats
  • Stuffed meats, like sausages
  • Mayonnaise and bottled dressings
  • Bread and processed pastries
  • Packaged food and fast food
  • Hydrogenated oils and lard

A weekly diet model to lower triglycerides

This weekly diet helps you reduce your consumption of harmful fats. In turn, this helps control your lipids. It’s a varied and balanced diet. It doesn’t cause side effects because you won’t be restricting food groups.


  • Breakfast: a cup of coffee with skim milk, a slice of toast with tomato and a kiwi
  • Mid morning: a cup of tea and a vegetable sandwich
  • Lunch: baked artichoke dish, roasted fish, and fruit
  • Mid afternoon: a cup of low-fat yogurt
  • Dinner: half a plate of grilled asparagus and a portion of chicken breast


  • Breakfast: a glass of orange juice and a slice of bread with avocado
  • Mid morning: a cup of tea and whatever fruit you’d like
  • Lunch: a plate of whole-grain pasta salad and baked hake with vegetables
  • Mid afternoon: a slice of toast with a slice of turkey
  • Dinner: a bowl of mixed salad with nuts and tuna


  • Breakfast: an oatmeal, apple and banana smoothie
  • Mid morning: a plate of chopped fruit and oats
  • Lunch: rice with vegetables and flounder with baked peppers
  • Mid afternoon: a cup of tea and a slice of wholegrain bread with olive oil
  • Dinner: a plate of grilled eggplant or vegetable soup


  • Breakfast: a glass of orange juice, a portion of bread with a slice of turkey and tomato, and a banana
  • Mid morning: a cereal bar or fruit salad
  • Lunch: a half plate of stir-fried asparagus and a portion of tuna
  • Mid afternoon: three tablespoons of oatmeal in milk or water and a slice of turkey
  • Dinner: half a plate of sautéed vegetables and baked fish


  • Breakfast: a bowl of cereal without sugar and a glass of skim milk
  • Mid morning: a vegetable sandwich and a cup of tea
  • Lunch: a pasta dish with shredded chicken and vegetables
  • Mid afternoon: low-fat yogurt with ground nuts
  • Dinner: half a plate of sautéed mushrooms and ham


  • Breakfast: toast with olive oil and tomato, and a cup of tea
  • Mid morning: a handful of nuts or bread with avocado
  • Lunch: a portion of beef fillet and baked potatoes
  • Mid afternoon: a piece of fruit or natural yogur
  • Dinner: a lemon fish fillet and a portion of salad or brown rice.


  • Free menu or healthy ingredients. You can repeat one of the menus from the week.

Did your triglyceride test not show the best results? Don’t hesitate to try this delicious weekly menu to bring them back to normal levels.

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How to eat to lower triglycerides

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