Diet to Lower Triglycerides: A Comprehensive Guide

Lower Your Triglycerides with These Simple Diet Changes

Triglycerides are a type of fat found in your blood. While your body needs some triglycerides to function properly, high levels can increase your risk of heart disease and stroke. If you’re looking to lower your triglycerides, making some simple changes to your diet can make a big difference. In this article, we’ll explore the best diet to lower triglycerides and help you get started on the path to better heart health.

Why Are High Triglycerides a Problem?

Before we dive into the diet changes you can make to lower your triglycerides, it’s important to understand why high triglycerides are a problem. When you eat, your body converts the calories it doesn’t need into triglycerides and stores them in your fat cells. Later, hormones release these triglycerides for energy between meals. But when there are too many triglycerides circulating in your blood, it can lead to health problems like:

1. Cardiovascular Disease

High levels of triglycerides have been linked to an increased risk of cardiovascular disease, including heart attack and stroke.

2. Pancreatitis

In rare cases, high triglycerides can cause inflammation of the pancreas, a condition called pancreatitis.

3. Insulin Resistance and Diabetes

Research has shown a link between high triglycerides and insulin resistance, which can lead to type 2 diabetes.

What is a Good Triglyceride Level?

According to the American Heart Association, a healthy triglyceride level is less than 150 milligrams per deciliter (mg/dL). If your level is higher than this, it’s time to take action to lower your triglycerides and improve your heart health.

The Best Diet to Lower Triglycerides

The key to lowering your triglycerides through diet is to focus on healthy fats, fiber, and whole foods while limiting processed foods, sugar, and alcohol. Here are some of the best diet changes you can make:

1. Choose Healthy Fats

Not all fats are created equal. While saturated and trans fats can raise your cholesterol and triglycerides, unsaturated fats can actually improve your heart health. Some of the best sources of healthy fats include:

Type of Fat Food Source
Monounsaturated Fats Avocados, olive oil, almonds, peanuts
Polyunsaturated Fats Fatty fish (salmon, tuna, mackerel), flaxseeds, walnuts

2. Eat Plenty of Fiber

Fiber can help lower your triglycerides by slowing down digestion and reducing the absorption of fats. Aim for at least 25 grams of fiber per day from sources like whole grains, fruits, vegetables, and beans.

3. Cut Back on Processed Foods

Processed foods are often high in sugar, refined carbohydrates, and unhealthy fats, all of which can contribute to high triglycerides. Focus on whole, minimally processed foods instead.

4. Limit Sugar and Alcohol

Sugar and alcohol can both raise your triglycerides. Cut back on sugary drinks, desserts, and processed snacks, and limit your alcohol intake to one drink per day for women and two drinks per day for men.

5. Choose Low-Glycemic Index Foods

Foods with a low glycemic index (GI) are digested more slowly, which can help stabilize your blood sugar and lower your triglycerides. Aim for foods with a GI of 55 or lower, like whole grains, sweet potatoes, and non-starchy vegetables.

6. Add Omega-3 Fatty Acids to Your Diet

Omega-3 fatty acids can help lower your triglycerides and improve your heart health. Some of the best sources include fatty fish, flaxseeds, and walnuts.

7. Use Spices and Herbs Instead of Salt

High salt intake has been linked to high blood pressure and elevated triglycerides. Instead of reaching for the salt shaker, try using herbs and spices to add flavor to your meals.


1. Can exercise help lower triglycerides?

Yes! Exercise can help lower triglycerides by increasing the production of an enzyme called lipoprotein lipase, which breaks down triglycerides for energy.

2. Are all fats bad for triglycerides?

No, not all fats are bad for triglycerides. Unsaturated fats can actually help lower triglycerides and improve heart health.

3. What are some low-GI foods?

Low-GI foods include whole grains, sweet potatoes, non-starchy vegetables, and legumes.

4. How does alcohol affect triglycerides?

Alcohol can raise triglycerides by increasing the production of VLDL, a type of cholesterol that carries triglycerides in the blood.

5. Can supplements lower triglycerides?

Some studies suggest that supplements like fish oil and niacin may be effective in lowering triglycerides, but more research is needed to confirm their effectiveness.

6. Can weight loss help lower triglycerides?

Yes! Losing weight can lower triglycerides by reducing insulin resistance and improving overall metabolic health.

7. How long does it take for diet changes to lower triglycerides?

It can take several weeks to several months to see a significant reduction in triglycerides from diet changes, so be patient and stick with it!


If you have high triglycerides, making some simple changes to your diet can go a long way in improving your heart health. Focus on eating healthy fats, fiber, and whole foods while limiting processed foods, sugar, and alcohol. With time and dedication, you can lower your triglycerides and reduce your risk of heart disease and stroke.

So what are you waiting for? Start making those diet changes today and take control of your heart health!

Closing Disclaimer

The information provided in this article is meant to educate and inform, but should not be taken as medical advice. Always consult with a healthcare professional before making any changes to your diet or lifestyle.

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