Can You Eat Cabbage if You Have High Triglycerides?

November 13, 2025 •

4 min read

According to the American Heart Association, a diet rich in vegetables, including cruciferous vegetables like cabbage, is a cornerstone of managing blood lipid levels. Yes, you can eat cabbage if you have high triglycerides, and it is a beneficial addition to your diet due to its high fiber and antioxidant content.

Quick Summary

Cabbage is a nutritious, fiber-rich cruciferous vegetable that can help manage high triglycerides. Its high fiber content reduces fat absorption, while antioxidants like anthocyanins and anti-inflammatory compounds support overall heart health. As part of a balanced diet, cabbage can contribute positively to healthy blood lipid levels.

Key Points

Rich in Fiber: Cabbage contains both soluble and insoluble fiber, which helps reduce fat absorption and promote regular digestion, positively impacting triglyceride levels.
Packed with Antioxidants: The vegetable is high in powerful antioxidants like vitamin C and anthocyanins (in red cabbage), which combat inflammation and oxidative stress, both linked to heart disease.
Low in Fat and Calories: Cabbage is naturally low in fat and calories, making it an excellent food choice for weight management, a key factor in reducing high triglycerides.
Supports Blood Sugar Control: The high fiber content in cabbage helps stabilize blood sugar, preventing the rapid spikes that can contribute to elevated triglycerides.
Contributes to Heart Health: As a cruciferous vegetable, cabbage and its compounds have been shown in studies to improve metabolic health and support cardiovascular function.
Contains Phytosterols: These plant compounds in cabbage can modestly help lower LDL ('bad') cholesterol by blocking its absorption.

Understanding High Triglycerides and Diet

High triglycerides, a type of fat in the blood, are a key risk factor for heart disease. While lifestyle factors like diet and exercise are the primary drivers, what you eat can significantly impact your triglyceride levels. A diet high in added sugars, refined carbohydrates, saturated fats, and alcohol can raise levels, while a diet focused on whole foods like vegetables, lean proteins, and whole grains can help lower them. Cabbage is a particularly useful vegetable in this context due to its unique nutritional profile.

The Nutritional Profile of Cabbage

Cabbage is a nutrient-dense food that offers several components beneficial for cardiovascular health, including managing high triglycerides. It is a member of the cruciferous family, along with broccoli and cauliflower, all of which are encouraged for a heart-healthy diet.

Fiber: One cup of chopped raw cabbage contains a significant amount of dietary fiber, both soluble and insoluble. Soluble fiber is especially important as it forms a gel in the digestive tract, which can help trap fats and cholesterol, preventing some of their absorption. Insoluble fiber adds bulk, promoting healthy digestion and supporting overall gut health.
Antioxidants: Cabbage is rich in powerful antioxidants, such as vitamin C and anthocyanins. Anthocyanins, which give red cabbage its vibrant color, are potent compounds that have been linked to a reduced risk of heart disease. These antioxidants help combat oxidative stress and chronic inflammation, both of which are underlying factors in heart disease.
Phytosterols: These plant compounds are structurally similar to cholesterol and can help lower LDL ('bad') cholesterol by blocking its absorption in the gut. While their effect on triglycerides is less pronounced, some studies suggest a modest reduction, especially in individuals with pre-existing high levels.

How Cabbage Supports Lowering Triglycerides

Cabbage, and cruciferous vegetables in general, contribute to lowering triglycerides through several mechanisms related to its rich fiber and antioxidant content. Integrating it into your diet can be a proactive step toward better heart health.

Improved Blood Sugar Control: Fiber-rich foods like cabbage slow down digestion and prevent rapid spikes in blood sugar. Stable blood sugar levels mean less insulin is needed, which in turn leads to less fat storage and lower triglyceride levels.
Reduced Inflammation: Chronic inflammation is associated with elevated triglycerides and other heart issues. The antioxidants in cabbage, including anthocyanins and sulforaphane, have anti-inflammatory effects that can help mitigate this risk.
Lipid Metabolism Support: Animal studies have indicated that the compounds in cruciferous vegetables can significantly reduce triglyceride levels and improve markers of metabolic health. Although more human research is needed, this suggests a direct positive effect on fat metabolism.

Incorporating Cabbage into a High Triglyceride Diet

Including cabbage in meals is simple and versatile. Here are some effective ways to add more of this heart-healthy vegetable to your diet:

In Salads: Shredded raw cabbage (green or red) adds a crunchy texture to salads. Use a light, vinegar-based dressing instead of a creamy, high-fat one.
As a Side Dish: Sautéed or steamed cabbage is a delicious and quick side. Cook it briefly to preserve its flavor and nutrients.
In Soups and Stews: Cabbage holds up well in soups and stews, adding bulk and nutrients. Combine it with lean proteins and other vegetables for a wholesome meal.
As Fermented Food: Sauerkraut or kimchi, both made from fermented cabbage, introduce beneficial probiotics that support gut health.

Comparing Cabbage with Other Heart-Healthy Vegetables

Cabbage is a fantastic choice, but a balanced diet includes a variety of vegetables. Here is a comparison of cabbage with other vegetables also recommended for heart health:


Feature	Cabbage	Broccoli	Spinach
Fiber Content (per cup, raw)	High (approx. 2-4g)	High (approx. 2.4g)	Moderate (approx. 0.7g)
Key Antioxidants	Anthocyanins, Vitamin C, Sulforaphane	Vitamin C, Sulforaphane	Vitamin C, Alpha Lipoic Acid
Effect on Triglycerides	Helps lower via fiber, antioxidants, and phytosterols	Included in lists of foods that lower triglycerides	Included in lists of foods that lower triglycerides
Overall Benefit	Great for heart health, digestion, and anti-inflammation	Excellent source of vitamins and anti-inflammatory compounds	Rich in vitamins, minerals, and antioxidants

All three are great options, but including cabbage provides a unique profile of nutrients, particularly anthocyanins in its red variety, that further support heart health.

Conclusion: Cabbage is a Heart-Healthy Choice

In conclusion, not only can you eat cabbage if you have high triglycerides, but it is highly recommended as a beneficial part of a heart-healthy diet. Its low calorie and fat content, combined with its high fiber and antioxidant profile, make it a powerful tool for managing blood lipid levels. The fiber helps to reduce fat absorption and regulate blood sugar, while compounds like anthocyanins combat inflammation. While a single food won't solve high triglycerides alone, consistently adding cabbage to your diet, along with other healthy foods and lifestyle changes, can contribute significantly to better health outcomes. For comprehensive management, dietary changes should be paired with regular exercise and medical advice. For more in-depth nutritional guidance, consider consulting sources like the American Heart Association.

Note: While dietary changes are essential, medical supervision is necessary, especially for individuals with very high triglyceride levels or pre-existing heart conditions. Prescription omega-3 fatty acids and other medications may also be needed in some cases.

Recommended Outbound Resource

American Heart Association: How To Lower Triglycerides

Frequently Asked Questions

Yes, eating cabbage can help lower triglycerides. Its high fiber content helps reduce fat absorption, and antioxidants like anthocyanins found in red cabbage combat inflammation, supporting heart health and better lipid management.

Both red and green cabbage are beneficial for high triglycerides due to their fiber content. However, red cabbage contains higher levels of anthocyanins, potent antioxidants that have been particularly linked to cardiovascular health benefits.

Yes, fermented cabbage products like sauerkraut or kimchi are generally safe and beneficial. They are good sources of fiber and probiotics, which support a healthy gut microbiome, and are a great addition to a heart-healthy diet.

The best ways to prepare cabbage are steaming, sautéing, or eating it raw in salads to preserve nutrients and avoid adding unhealthy fats. Cooking it briefly is ideal, as overcooking can reduce some heat-sensitive nutrients.

While generally safe, eating large amounts of cabbage can cause gas or bloating due to its fiber content, especially if you are not used to it. Increase intake slowly and drink plenty of water to help your digestive system adjust.

Other cruciferous vegetables that can help lower triglycerides include broccoli, cauliflower, Brussels sprouts, and kale. They also contain fiber and beneficial compounds that support heart health.

Yes, replacing high-fat foods with cabbage and other vegetables is a key part of managing high triglycerides. Focusing on a diet rich in whole foods and low in saturated fats and added sugars is recommended.