What to Eat When Triglycerides Are High?

December 27, 2025 •

4 min read

According to the American Heart Association, a 5-10% weight loss can lower triglyceride levels by 20%. The foods you consume directly impact your triglyceride levels, making dietary changes one of the most effective strategies for managing and lowering them.

Quick Summary

An elevated triglyceride level is a risk factor for heart disease and pancreatitis. Modifying your diet to include specific foods while avoiding others is a primary management strategy. Making sustainable changes to eat more healthy fats, fiber, and lean protein can help reduce triglyceride levels and improve cardiovascular health.

Key Points

Increase Omega-3s: Incorporate fatty fish like salmon and sardines into your diet at least twice weekly to significantly lower triglycerides.
Choose Whole Grains Over Refined Carbs: Opt for fiber-rich whole grains such as oats, quinoa, and brown rice to help regulate blood sugar and slow fat absorption.
Limit Added Sugars: Drastically reduce your intake of sweets, sugary drinks, and processed foods with added sugars, as excess sugar is a major cause of high triglycerides.
Swap Saturated Fats for Healthy Fats: Replace unhealthy saturated fats from red meat and full-fat dairy with monounsaturated fats from sources like olive oil, nuts, and avocados.
Limit or Avoid Alcohol: Alcohol can cause a potent and rapid rise in triglyceride levels, and abstinence is often recommended for very high levels.
Focus on Fiber: Consume plenty of fibrous foods like vegetables, fruits, and legumes to help lower cholesterol and triglyceride levels.

Understanding Triglycerides and Their Impact

Triglycerides are a type of fat in your blood that stores excess energy from your diet. While your body needs some triglycerides for energy, consistently high levels, known as hypertriglyceridemia, can significantly increase the risk of heart disease, stroke, and pancreatitis. A healthy fasting triglyceride level is considered to be under 150 mg/dL. The primary drivers of high triglycerides are often lifestyle-related, including consuming too many calories, excess sugar, refined carbohydrates, and saturated fats.

Foods to Prioritize for Lowering Triglycerides

To combat high triglycerides, focus on incorporating a variety of nutrient-dense foods rich in healthy fats, fiber, and lean protein.

Omega-3-Rich Fatty Fish: The omega-3 fatty acids EPA and DHA found in fatty fish are particularly effective at lowering triglycerides. Aim for at least two servings per week of fish like salmon, mackerel, sardines, and herring.
Whole Grains: Choose high-fiber whole grains over refined carbohydrates. Excellent options include brown rice, quinoa, oats, barley, and whole-wheat bread and pasta. Fiber helps slow the absorption of fat and sugar in your intestine.
Legumes, Nuts, and Seeds: These foods are packed with fiber and healthy unsaturated fats. Incorporate beans, lentils, chickpeas, and a handful of unsalted walnuts, almonds, or flaxseeds into your diet.
Fruits and Vegetables: Fill half your plate with colorful, non-starchy vegetables like leafy greens, broccoli, and peppers. Berries and citrus fruits are good low-sugar fruit options.
Healthy Oils and Lean Proteins: Use vegetable oils high in monounsaturated fats, such as olive oil and canola oil, for cooking. Opt for lean protein sources like skinless chicken breast, lean ground turkey, and soy products like tofu.

A Comparison of High vs. Low Triglyceride Foods

To make smart food choices, it is helpful to contrast which foods help and which hinder your efforts to lower triglycerides. This table highlights common food groups and their impact.


Food Group	Foods to Prioritize (Low Triglyceride Impact)	Foods to Limit (High Triglyceride Impact)
Carbohydrates	Whole grains (oats, brown rice, quinoa), legumes, most vegetables	Refined grains (white bread, white rice, pasta), sugary cereals, pastries, potatoes
Fats	Omega-3 rich fish (salmon, sardines), olive oil, canola oil, nuts, avocados	Saturated fats (butter, lard, fatty red meat), trans fats (processed foods, fried items)
Proteins	Lean poultry (skinless), fatty fish, legumes, soy products, low-fat dairy	Fatty cuts of red meat (beef, pork, lamb), processed meats (sausages, bacon)
Beverages	Water, unsweetened tea, black coffee, milk (skim or 1%)	Sugary sodas, fruit juices (even 100%), sweetened coffee drinks, alcohol
Dairy	Skim or 1% milk, fat-free yogurt, low-fat cottage cheese	Full-fat dairy (whole milk, ice cream, high-fat cheeses)

Strategic Dietary Changes for Lasting Results

Implementing a new dietary strategy is about making sustainable, long-term changes rather than a quick fix.

Reduce Added Sugars: High sugar intake is a major contributor to high triglycerides. The American Heart Association recommends limiting added sugar to no more than 6 teaspoons for women and 9 for men daily. Always check food labels for hidden sugars. For example, choose plain yogurt and add your own berries instead of buying sweetened varieties.
Limit Fructose: Fructose is a simple sugar that has a potent effect on triglyceride levels. While fruit contains fructose, the fiber in whole fruit slows its absorption. However, fruit juices and high-fructose corn syrup should be limited.
Control Portion Sizes: Eating large meals, especially high-carbohydrate ones, can cause a sharp spike in triglycerides. Focus on smaller, more frequent meals to manage your intake more effectively. Eating slowly also gives your body time to register when it is full.
Drink More Water: Sugary beverages like soda, juice, and sweetened tea are full of calories and simple sugars that drive up triglycerides. Replace them with water, which has zero calories and can aid in overall metabolism and weight management.
Limit Alcohol: Alcohol consumption can significantly increase triglyceride levels in some individuals, and heavy drinking is especially harmful. For those with very high levels, abstaining from alcohol completely is often recommended.

Beyond Diet: A Holistic Approach

While diet is foundational, other lifestyle factors are crucial for managing triglycerides. These include regular physical activity, which helps burn excess energy and can lower triglyceride levels by up to 30%, and maintaining a healthy weight. A modest weight loss of 5-10% can make a significant difference. Working with a healthcare provider or a registered dietitian can provide personalized guidance and ensure your strategy is effective and safe.

Conclusion

Effectively managing high triglycerides requires a strategic and consistent approach to diet and lifestyle. By incorporating foods rich in omega-3 fatty acids, fiber, and healthy fats, while significantly limiting refined carbohydrates, added sugars, and alcohol, you can work to lower your levels and reduce the risk of serious health complications. A heart-healthy diet is a powerful tool for improving not only your triglyceride count but your overall cardiovascular wellness. Consult a healthcare professional to create a plan that best suits your individual needs. CardioSmart: Healthy Diet, Physical Activity are First Line of Treatment for High Triglycerides

Frequently Asked Questions

Focus on unsaturated fats, particularly omega-3 fatty acids found in fatty fish (salmon, mackerel, sardines), flaxseeds, and walnuts. Monounsaturated fats from olive oil and avocado are also beneficial. You should replace saturated and trans fats from red meat, butter, and processed foods with these healthier options.

Yes. Even 100% fruit juice can be high in natural sugars, especially fructose, which can contribute to higher triglyceride levels. It is much better to eat whole fruits, as their fiber content helps manage sugar absorption.

A low-carbohydrate, high-fiber diet can be very effective in lowering triglycerides by helping to manage blood sugar and reducing the conversion of excess carbs to fat. Replacing refined carbs with whole grains, vegetables, and legumes is a key strategy.

Alcohol can have a significant effect on raising triglyceride levels. For some, even small amounts can cause a spike. For those with severe hypertriglyceridemia, complete avoidance of alcohol is often recommended by doctors.

Opt for healthy, low-sugar snacks like a small handful of unsalted nuts, low-fat or fat-free plain yogurt with berries, fresh vegetables with hummus, or an apple.

While some sources may have raised concerns about eggs, current guidance emphasizes limiting unhealthy saturated and trans fats over healthy sources of protein. Focus on lean protein, and discuss specific concerns with a healthcare provider, especially if you have very high levels.

Consuming more calories than your body uses causes the excess energy to be stored as triglycerides. Eating smaller, more balanced portions can help manage your calorie intake and prevent the sharp spikes in triglycerides that can follow large meals.