Every day, you make a number of choices. One of them is what to eat. Your diet can put you at risk of weight gain and health conditions or keep your body in peak condition for many years. A diet that is high in saturated fats, added sugars, alcohol, and refined carbs can increase your triglyceride levels.
On the other hand, a diet that is high in healthy fats, whole grains, and lean proteins can help bring these levels down. Here’s what you need to know about triglycerides and which foods to eat to lower their levels.
Triglycerides are a form of fat that’s used by your liver, muscles, and fat cells for energy. When you eat more calories than you burn, your body stores the extra energy in adipose tissue (fatty tissue) to use later. Triglycerides help build up this fatty tissue (1).
Once they’re released from this temporary storage area, triglycerides travel through your bloodstream to cells in other parts of your body to be burned as fuel. If you have high triglyceride levels in your blood, they can contribute to plaque formation on the artery walls over time (1).
Too much excess stored fat can increase your risk for heart disease and diabetes. Sometimes, high triglyceride levels are genetic but most often, they can be caused by obesity, eating a lot of refined carbohydrates and added sugar, drinking too much alcohol, excessive amounts of stress, not having physical activity, or being diabetic (1).
Your triglyceride levels will be considered high if they’re above 150 mg/dL (2). Your doctor may recommend that you aim to keep them even lower (below 100 mg/dL) if you’re at risk of cardiovascular disease. Blood triglycerides are often higher in males than females and tend to increase with age (2).
The following foods can help lower your triglyceride levels:
Oily fish contains a heart-healthy type of fat called omega-3 fatty acids. These are essential polyunsaturated fatty acids that the body cannot make, so they must be consumed through diet. Omega-3 fatty acids are believed to lower triglyceride levels, boost good cholesterol (HDL), and prevent bad plaque buildup in arteries (3).
Vegetables contain high levels of fiber – soluble and insoluble – both of which are important for reducing triglyceride levels. Fiber prevents fat and carbohydrates from digesting too quickly, slowing down the absorption process, and keeping triglycerides low in your blood (4).
Eating a diet with lots of fruit is good for your heart as it helps you maintain a healthy weight. Weight gain increases the risk of developing cardiovascular disease if left uncontrolled.
Fruits, especially berries, also contain antioxidants, which may protect heart health by fighting free radicals that damage cells and cause inflammation (5).
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Low-fat dairy products such as milk, cheese, and yogurt contain calcium and are low in saturated fat, which means they won’t negatively impact LDL (“bad”) cholesterol levels. (6).
Whole grains contain B vitamins, fiber, and antioxidants that lower blood triglyceride levels, particularly when you replace refined grain products with them. Eating whole grains can also reduce the risk of cardiovascular disease as they’re packed with nutrients that may help prevent plaque buildup (7).
Certain fats are healthier for your heart than others. Healthy fats include polyunsaturated and monounsaturated fatty acids, both of which have been linked with lower triglyceride levels (8). Examples of healthy oils you can use to replace saturated fat include extra virgin olive oil, canola oil, avocado oil, and other vegetable oils.
Avoid alcohol, added sugars, refined carbohydrates, and saturated fat. Alcohol is known to increase triglyceride levels, which can lead to cardiovascular disease (9). Added sugars are also high in calories and contribute to high triglyceride levels, which increases the risk of cardiovascular disease (10). Refined carbs and saturated fats both contribute to higher blood triglyceride levels, which will contribute to plaque buildup in the circulatory system and heart disease over time.
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There are many different diets you could try if you want to lower triglycerides naturally:
A low-carb diet is a great way for people with diabetes or those at risk of developing it (such as those with metabolic syndrome) to manage their health. You don’t need to avoid carbs completely, but staying away from refined carbohydrates in particular (such as white bread, white pasta, white rice, etc.) can help you lower your triglycerides (11). Choose whole grains, legumes, and starchy vegetables instead.
High-fiber foods slow down the absorption of carbohydrates and starches, maintain steady blood sugar levels, and reduce bad cholesterol (4). All these factors contribute to lowering triglycerides and improving heart health.
A vegetarian diet is a healthy way to lower triglycerides as it’s very high in fiber and antioxidants, which promote heart health, and tends to be low in saturated fat (12). In fact, those who follow a vegetarian diet have been shown to have healthier lipid profiles than non-vegetarians.
Here’s a seven-day meal plan for lowering triglycerides.
You’ll eat about 1,500 calories per day on this week-long menu. You can adjust the serving sizes to provide more calories depending on your individual needs. Make it a mix of carbs (whole grains), protein (non-meat as well as meat), and fat (mostly healthy). You should also try to include as many fresh fruits and vegetables as possible.
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The goal of any healthy diet is to maintain a proper fat intake. Healthy fats such as those that are found in olive oil, flaxseed oil, nuts, and fatty fish help you build cell membranes and regulate blood pressure (8). They can help improve your lipid profile when you use them to replace saturated fats in your diet.
Regular exercise can lower triglyceride levels according to the Department of Health and human Services and Centers for Disease Control and Prevention (CDC) (13). Exercise also produces endorphins that reduce stress, anxiety, and depression, which ultimately helps with weight loss (14).
Supplements such as vitamin C have proven to be effective for lowering triglyceride levels by up to 25 percent (15). It’s also good for supporting immunity. Aside from supplements, it’s easy to get plenty of vitamin C by eating more fruits and vegetables.
Omega-3 fatty acids affect triglyceride levels by reducing the liver’s ability to produce them (3). You can take supplements, or you can incorporate more fatty fish such as salmon, tuna, mackerel, and sardines into your weekly routine.
You can start to reduce triglycerides in a week through lifestyle and dietary changes, but it may take longer for you to see changes in your lab results. Key strategies include reducing the intake of added sugars and refined carbohydrates, which can increase triglyceride levels. Increasing physical activity and incorporating at least 30 minutes of moderate exercise most days can also help. Consuming more omega-3 fatty acids, which are found in fatty fish such as salmon and mackerel, can contribute to lowering triglycerides. In addition, avoiding trans fats, limiting alcohol consumption, and ensuring a balanced diet with plenty of fruits, vegetables, and whole grains can help reduce triglyceride levels quickly. For breakfast, foods that are rich in fiber and omega-3 fatty acids are beneficial for lowering triglycerides. Oatmeal is an excellent choice as it’s high in soluble fiber, which can help reduce blood triglyceride levels (4). Adding fruits such as berries can boost fiber content further (5). Including nuts, such as almonds or walnuts, or nut butters provides healthy fats and protein (3). Eggs are a protein-rich option that can keep you satiated without spiking triglycerides, particularly when they’re cooked without added fats. In addition, opting for whole-grain bread or toast with avocado offers a good balance of nutrients that support healthy triglyceride levels. Bananas aren’t directly linked to lowering triglycerides, but they are a healthy fruit option that can be part of a balanced diet that aims to manage triglyceride levels. They’re low in fat and a good source of dietary fiber, which can help maintain healthy blood lipid levels (3 , 4). Bananas also provide essential vitamins and minerals such as potassium and vitamin C, which support overall heart health (14). While they are higher in natural sugars than some other fruits, moderate consumption as part of a varied diet is generally considered beneficial. It’s added sugars that you need to pay more attention to. Yes, you can eat eggs as part of a diet that aims to lower triglycerides. Eggs are a good source of high-quality protein and contain essential nutrients such as choline and vitamin D. While eggs contain cholesterol, recent studies have shown that dietary cholesterol has a minimal impact on blood cholesterol levels for most people (16). Consuming eggs in moderation, particularly when they’re paired with other healthy foods such as vegetables or whole grains, can fit into a triglyceride-lowering diet. It’s important to prepare eggs using methods that don’t add unhealthy fats, such as poaching or boiling, to maximize their health benefits.Frequently Asked Questions
Can triglycerides be reduced in a week?
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Triglycerides tend to be elevated when you have high intakes of refined carbohydrates and sugar. The body turns these foods into fat, which eventually accumulates in the bloodstream. Eating a balanced diet that is rich in fiber, protein, and healthy fats and taking regular exercise can lower triglyceride levels efficiently.
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