How to eat to lower your triglycerides

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Triglycerides are a type of fat found in your blood. While your body needs some triglycerides for energy, having high levels can increase your risk of heart disease.

The good news is that you can make dietary choices to help lower your triglycerides and protect your heart health. In this review, we’ll explore how you can do just that.

High triglyceride levels are often linked to unhealthy lifestyle habits, such as eating too many calories, especially from sugars and fats, and not getting enough physical activity. Genetics can also play a role, but diet remains a critical factor.

Research Evidence

  1. Reduce Sugars and Simple Carbohydrates

Studies have shown that diets high in sugars and simple carbohydrates, like those found in sugary drinks, sweets, and white bread, can raise triglyceride levels. When you consume excess sugars, your body converts them into triglycerides, leading to higher levels in your blood.

To lower triglycerides, consider:

  • Cutting back on sugary beverages like soda and fruit juices.
  • Opting for whole grains instead of refined grains (e.g., choose whole wheat bread over white bread).
  • Reducing your intake of sweets, candies, and processed snacks.
  1. Choose Healthy Fats

Not all fats are bad for you. Healthy fats, like those found in avocados, nuts, seeds, and fatty fish (e.g., salmon and mackerel), can actually help lower triglycerides. These fats contain omega-3 fatty acids, which have been shown to have heart-protective properties.

To incorporate healthy fats into your diet, consider:

  • Adding a handful of nuts or seeds to your morning cereal or yogurt.
  • Replacing butter with avocado as a spread.
  • Eating fatty fish at least twice a week.
  1. Limit Saturated and Trans Fats

Saturated and trans fats, commonly found in red meat, fried foods, and many packaged snacks, can raise triglyceride levels and increase your risk of heart disease. Research has consistently shown that reducing these unhealthy fats in your diet can lead to lower triglycerides.

To reduce saturated and trans fats in your diet, consider:

  • Choosing lean cuts of meat and trimming visible fat.
  • Baking, grilling, or steaming instead of frying foods.
  • Reading food labels to avoid products with “partially hydrogenated oils,” which contain trans fats.
  1. Increase Fiber-Rich Foods

Fiber-rich foods like fruits, vegetables, whole grains, and legumes can help lower triglycerides. Fiber helps your body absorb fewer fats and sugars, leading to improved triglyceride levels. Research supports the idea that a high-fiber diet is heart-healthy.

To boost your fiber intake, consider:

  • Eating whole fruits and vegetables with their skins on.
  • Choosing whole grains like brown rice, quinoa, and whole wheat pasta.
  • Adding beans and lentils to soups, salads, or casseroles.


Lowering triglycerides through dietary choices is a smart move for heart health.

By reducing sugars and simple carbohydrates, opting for healthy fats, limiting saturated and trans fats, and increasing your intake of fiber-rich foods, you can help lower your triglyceride levels and reduce your risk of heart disease.

It’s important to note that individual responses to dietary changes can vary, so it’s a good idea to work with a healthcare provider or a registered dietitian to create a personalized plan that suits your needs and preferences.

Making these dietary changes, combined with regular physical activity and other healthy lifestyle choices, can go a long way in protecting your heart health.

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