Can Strawberries Reduce Triglycerides? What the Science Says

December 5, 2025 •

4 min read

According to a 2014 study, participants who ate strawberries daily saw a significant reduction in triglycerides. But can strawberries reduce triglycerides consistently across different populations? This article explores the scientific evidence and how these sweet berries impact cardiovascular health.

Quick Summary

Studies on strawberry consumption show mixed results regarding triglyceride reduction, with some positive findings in specific populations and others showing no significant effect. The impact often depends on dosage and baseline health.

Key Points

Inconsistent Findings: Research on strawberries and triglycerides is not conclusive, with some studies showing a positive effect while others show no significant change.
Dosage Matters: High-dose consumption of fresh or freeze-dried strawberries, as seen in some studies, appears more likely to influence lipid profiles.
Antioxidant Power: The heart-healthy benefits of strawberries are primarily attributed to their potent antioxidants, such as anthocyanins, which fight inflammation and oxidative stress.
Part of a Healthy Diet: Strawberries should be considered a component of an overall heart-healthy diet, rather than a standalone treatment for high triglycerides.
Reversible Effects: The lipid-lowering effects of strawberries observed in some trials are temporary, lasting only as long as consumption continues.
Whole Fruit is Best: The whole fruit, containing fiber and other compounds, likely offers more benefits than extracts alone.

Understanding Triglycerides and Diet

Triglycerides are a type of fat in your blood. When you eat, your body converts any calories it doesn't need to use right away into triglycerides, which are then stored in your fat cells. Hormones later release triglycerides for energy between meals. High levels of triglycerides can increase your risk of heart disease and stroke.

Diet plays a critical role in managing triglyceride levels. A diet high in refined sugars and saturated fats can increase them, while a diet rich in fiber, healthy fats, and antioxidants can help lower them. Strawberries, packed with nutrients, have long been studied for their potential cardiovascular benefits.

The Scientific Evidence: A Closer Look

Several studies have investigated the link between strawberry consumption and blood lipid levels, including triglycerides. The results, however, are not always consistent and often depend on the study's design, participants, and duration.

Supportive Research

Some human and animal studies have reported significant reductions in triglycerides following regular strawberry consumption:

A 2014 study published in the Journal of Nutritional Biochemistry involved healthy volunteers eating 500g of strawberries daily for one month. The analysis showed a significant 20.8% reduction in triglycerides, along with drops in total and LDL cholesterol. However, these effects reverted to baseline levels 15 days after the study ended, suggesting the effect is not long-term without continued intake.
Another older study from 2011 showed that consuming freeze-dried strawberry powder equivalent to 4 servings of fresh strawberries daily significantly reduced total cholesterol, LDL-cholesterol, and small LDL-particle concentrations in obese adults with elevated lipids. While not the primary focus, it did indicate an overall improvement in the lipid profile that could correlate with better triglyceride levels.
Research on diabetic rats found that strawberry extracts significantly altered the lipid profile, leading to a decrease in serum triglycerides. The mechanism was linked to the regulation of genes involved in fatty acid metabolism and a decrease in inflammatory markers.

Conflicting or Null Findings

In contrast, other research has shown no significant effect on triglycerides:

A 2010 randomized controlled trial gave freeze-dried strawberry supplements (equivalent to 500g fresh strawberries) to subjects with metabolic syndrome for eight weeks. While the supplement significantly decreased total and LDL-cholesterol, it did not affect serum glucose, HDL-cholesterol, or triglycerides. The study authors concluded these results warranted further investigation in larger trials.
A meta-analysis of randomized controlled trials (RCTs) indicated that while strawberry interventions significantly reduced inflammatory markers like C-reactive protein (CRP), they did not affect the overall lipid profile, including triglycerides, when compared to a placebo.

The Bioactive Compounds Behind the Potential Benefits

The potential health benefits of strawberries, including their effect on triglycerides, are attributed to their rich concentration of bioactive compounds, most notably polyphenols.

Polyphenols: These antioxidant compounds, which include anthocyanins (giving strawberries their red color), ellagitannins, and flavonoids like quercetin, fight oxidative stress and inflammation. Chronic inflammation is linked to high triglycerides and cardiovascular disease.
Fiber: A single cup of strawberries contains about 3 grams of dietary fiber. Fiber helps slow the absorption of sugars and fats from food, which can prevent sharp spikes in blood sugar and insulin that can lead to higher triglyceride levels.
Vitamin C: Strawberries are an excellent source of vitamin C, a powerful antioxidant that protects the body's cells from damage caused by free radicals.

Comparison of Key Study Findings on Strawberry Intervention


Study	Participants	Intervention	Key Lipid Finding	Notes
Alvarez-Suarez et al., 2013	23 healthy adults	500g fresh strawberries/day for 1 month	Significantly reduced total cholesterol, LDL, and triglycerides.	Effects reverted after washout.
Basu et al., 2010	27 adults with metabolic syndrome	50g freeze-dried strawberry powder/day for 8 weeks	Decreased total and LDL cholesterol; triglycerides not affected.	Conflicting result on triglycerides compared to other findings.
Cleveland Clinic reference	Unspecified study	1 pound (~454g) strawberries/day	Reduced triglycerides by 20% and total cholesterol by 8%.	Provides a specific data point, likely referencing older research like Alvarez-Suarez.
Richter et al., 2023	40 adults with overweight/obesity and elevated LDL	13g or 40g freeze-dried strawberry powder/day for 4 weeks	13g dose significantly reduced TC and LDL; no change in triglycerides.	Found a lower dose was more effective for certain lipids, but not triglycerides.

How to Incorporate Strawberries into a Heart-Healthy Diet

Since the evidence suggests that a higher intake of whole strawberries may provide the best benefits, here are some easy ways to include them in your diet:

Add sliced strawberries to your morning oatmeal or whole-grain cereal.
Blend fresh or frozen strawberries into smoothies with low-fat yogurt.
Top your salads with fresh strawberries for a sweet and tangy flavor boost.
Enjoy a cup of strawberries as a simple, low-calorie snack.
Use strawberries to make a healthy, sugar-free or low-sugar jam.

Conclusion

Can strawberries reduce triglycerides? The research indicates a complex answer. Some studies, particularly those using high doses of fresh fruit in healthy individuals, have observed a positive effect. However, trials with freeze-dried powder in individuals with pre-existing health conditions have yielded less consistent results regarding triglycerides. The potential benefits appear to be most pronounced when consuming a significant amount of fresh, whole strawberries over an extended period.

Regardless of the precise impact on triglycerides, strawberries are a nutrient-dense, heart-healthy food rich in antioxidants, fiber, and vitamins. Including them as part of a balanced diet that prioritizes whole foods, lean proteins, and healthy fats is a smart strategy for overall cardiovascular health. While they shouldn't replace a doctor's advice or prescribed medication for high triglycerides, they are a delicious and beneficial addition to a healthy lifestyle. For more information on dietary polyphenols and their effects, you can visit the NCBI website: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058246/.

Frequently Asked Questions

Strawberries may affect triglycerides through their antioxidants and fiber. Antioxidants like polyphenols help combat inflammation, which is linked to high triglycerides. Fiber slows down the absorption of sugars and fats, helping to prevent triglyceride spikes after meals.

While there's no official recommendation, some studies that showed a positive effect on lipid profiles used high doses, such as 500g of fresh strawberries or 50g of freeze-dried powder daily. It's best to consult a healthcare provider for personalized dietary advice.

No. Strawberries are a supplement to a healthy diet, not a replacement for medication. You should always follow the treatment plan prescribed by your doctor and never stop or alter medication without their guidance.

Both fresh and frozen strawberries retain a significant amount of their beneficial compounds, including polyphenols and Vitamin C. Choose whichever is most accessible and convenient for you, but avoid processed products with added sugars.

Triglycerides are fats from your diet that circulate in your blood, while cholesterol is a waxy, fat-like substance your body needs to build healthy cells. Both are important measures of cardiovascular health, but they are different types of lipids.

Strawberries are relatively low in sugar for a fruit, with about 7 grams of natural sugar per one-cup serving. Their fiber content helps to minimize blood sugar spikes. However, excessive consumption of any fruit, especially in processed forms, should be avoided if you have high triglycerides.

Yes, other berries like blueberries, raspberries, and blackberries are also rich in antioxidants and fiber and have been linked to improved cardiovascular health. A varied intake of berries can provide a wide range of beneficial nutrients.