How Can I Lower My Triglycerides with Diet?

December 21, 2025 •

4 min read

According to the American Heart Association, losing just 5% to 10% of body weight can result in a 20% decrease in triglycerides. A heart-healthy diet is a cornerstone of this effort, providing a powerful way to manage and lower your triglycerides with diet.

Quick Summary

This guide provides practical dietary strategies for managing and lowering triglyceride levels. It covers which foods to prioritize, such as high-fiber and omega-3-rich options, and which to limit, including refined sugars and unhealthy fats. The content also includes a comparison of fat types, a sample meal plan, and answers to common questions about diet and triglyceride management.

Key Points

Increase Omega-3s: Incorporate oily fish like salmon and mackerel into your diet at least twice a week to boost heart-protective omega-3 fatty acids.
Embrace High Fiber: Add more beans, legumes, whole grains, and nuts to your meals to increase fiber, which helps reduce triglyceride absorption.
Cut Down on Sugar: Limit or avoid added sugars found in sodas, sweets, and processed snacks, as these are directly converted to triglycerides by the liver.
Choose Healthy Fats: Swap saturated and trans fats from animal products and processed foods with unsaturated fats from plant-based oils, nuts, and seeds.
Limit Refined Carbs and Alcohol: Reduce intake of white bread and pasta, and moderate or abstain from alcohol, especially if levels are very high.
Adopt a Holistic Approach: A healthy diet combined with regular exercise and weight management offers the most comprehensive strategy for lowering triglycerides effectively.

Understanding Triglycerides and Their Impact

Triglycerides are a type of fat found in your blood, and high levels can increase your risk of heart disease and stroke. When you consume more calories than your body needs, the excess is converted into triglycerides and stored in fat cells. Diet plays a critical role in managing these levels, with lifestyle changes often being the first line of treatment.

The Role of Diet in Managing Triglycerides

Making smart food choices is one of the most effective ways to lower your triglyceride levels. A balanced diet focusing on whole, unprocessed foods can make a significant difference.

Foods to Include in Your Diet

Adopting a diet rich in specific nutrients can actively help reduce triglycerides. Here are some key food groups to focus on:

Oily Fish: Rich in omega-3 fatty acids (DHA and EPA), fatty fish like salmon, mackerel, and sardines are particularly effective at lowering triglycerides. Aim for at least two servings per week.
High-Fiber Foods: Soluble fiber can help slow the absorption of fat and sugar in your digestive system. Excellent sources include beans, lentils, oats, whole grains, nuts, and seeds.
Unsaturated Fats: Replace saturated and trans fats with healthier monounsaturated and polyunsaturated fats. Sources include olive oil, avocado, nuts (walnuts, almonds), and seeds (chia, flaxseed).
Fruits and Vegetables: Prioritize low-sugar fruits like berries and citrus, along with a wide variety of vegetables such as leafy greens, zucchini, and butternut squash. They provide essential fiber and nutrients.
Lean Protein and Low-Fat Dairy: Choose lean protein sources like poultry, fish, beans, and lentils. Opt for low-fat or fat-free dairy products.

Foods and Substances to Limit or Avoid

Just as important as adding beneficial foods is reducing those that can raise triglyceride levels. A diet high in certain components can significantly contribute to hypertriglyceridemia.

Added Sugars: Excess sugar intake is a major contributor to high triglycerides. Limit or eliminate sweetened beverages, candy, baked goods, and syrups. Be sure to check food labels for hidden sugars like fructose and corn syrup.
Refined Carbohydrates: These processed carbs, stripped of fiber and nutrients, can boost triglyceride levels. Reduce intake of white bread, white rice, and pasta, replacing them with whole-grain alternatives.
Saturated and Trans Fats: Found in fatty meats, butter, cheese, and many processed foods, these fats are unhealthy for your heart and should be limited.
Alcohol: Excessive alcohol consumption can significantly increase triglyceride levels, especially beer and liquor. The body converts excess alcohol calories into triglycerides. For those with high levels (over 500 mg/dL), complete abstinence is recommended.

A Comparison of Dietary Fats

To make informed choices, it helps to understand the difference between healthy and unhealthy fats. The following table provides a clear comparison:


Feature	Saturated Fats	Unsaturated Fats
Chemical Structure	No double bonds, carbons are "saturated" with hydrogen.	At least one double bond, carbons are "unsaturated".
Physical State	Typically solid at room temperature (e.g., butter, lard).	Typically liquid at room temperature (e.g., olive oil, vegetable oil).
Sources	Red meat, full-fat dairy, coconut oil.	Oily fish, avocados, nuts, seeds, olive oil.
Health Effects	Can increase LDL (bad) cholesterol and contribute to heart disease.	Can help lower LDL cholesterol and raise HDL (good) cholesterol.
Triglyceride Impact	Excessive intake, particularly with alcohol, can spike triglyceride levels.	Omega-3s and monounsaturated fats actively help lower triglycerides.

Practical Steps to Adjust Your Diet

Transitioning to a new eating pattern takes time. Here are some actionable steps:

Prioritize Fiber at Every Meal: Start your day with a high-fiber breakfast like oatmeal with berries. For lunch and dinner, load up on vegetables and incorporate legumes like lentils or beans.
Swap Your Fats: Use olive oil for cooking instead of butter. Trade high-fat meat for fatty fish like salmon twice a week. Snack on nuts or avocado instead of processed snacks.
Rethink Your Drinks: Replace sugary sodas and fruit juices with water or unsweetened tea. If you drink alcohol, consider reducing your intake or abstaining altogether, especially if your triglyceride levels are very high.
Manage Your Carbs: Choose brown rice or quinoa over white rice. Opt for whole-grain bread and pasta. Be mindful of portion sizes for starchy vegetables like potatoes.

Conclusion

Making informed dietary changes is a powerful way to take control of your triglyceride levels. By prioritizing omega-3-rich fish, high-fiber whole grains, and healthy unsaturated fats while consciously limiting added sugars, refined carbohydrates, and excessive alcohol, you can significantly reduce your risk of heart disease. A consistent, balanced approach to eating is the most sustainable path to long-term heart health. Always consult with a healthcare provider or a registered dietitian to create a personalized plan.

For more expert dietary advice, consider visiting the American Heart Association website for heart-healthy eating guidelines: www.heart.org.

Frequently Asked Questions

Oily fish like salmon, mackerel, sardines, and herring are the best sources of omega-3 fatty acids (EPA and DHA). Plant-based sources include flaxseed, chia seeds, and walnuts.

Yes, some of the sugar you consume, including the fructose found in fruit, can be converted into triglycerides. It is best to stick to whole fruits, which contain fiber, and avoid excessive fruit juice and other added sugars.

Focus on whole, high-fiber carbohydrates instead of refined carbs. Good choices include whole grains like oats, quinoa, and brown rice, as well as legumes and vegetables.

Alcohol is a significant factor in raising triglycerides, especially with excessive intake of beer and liquor. For those with high triglycerides, reducing or abstaining from alcohol is strongly recommended.

No, some fats are beneficial. Healthy fats, particularly monounsaturated and polyunsaturated fats found in olive oil, nuts, seeds, and avocados, can actually help lower triglycerides and are a key part of a heart-healthy diet.

Aim for at least 25 grams of dietary fiber per day. Increasing your intake through foods like beans, lentils, oatmeal, and a variety of fruits and vegetables can significantly help.

Yes, even a modest weight loss of 5–10% can lead to a 20% decrease in triglyceride levels. Combining diet changes with regular exercise is the most effective approach for weight management and triglyceride reduction.