What’s the Best Diet for Lowering Triglycerides?

November 27, 2025 •

3 min read

According to the American Heart Association, a 5-10% weight loss can decrease triglyceride levels by 20%. Adopting what's the best diet for lowering triglycerides involves focusing on healthy fats, high fiber, and limiting refined carbohydrates and added sugars for cardiovascular wellness.

Quick Summary

This guide outlines optimal dietary strategies for reducing high triglyceride levels, emphasizing specific foods to eat and avoid alongside essential lifestyle adjustments for better cardiovascular health.

Key Points

Reduce Sugar and Refined Carbs: Limit intake of added sugars, sweets, and white flour products to prevent excess triglycerides from forming.
Prioritize Healthy Fats: Replace saturated and trans fats with unsaturated fats from sources like olive oil, nuts, seeds, and avocados.
Boost Omega-3s: Consume fatty fish such as salmon and mackerel twice a week, as omega-3 fatty acids are highly effective at lowering triglycerides.
Increase Dietary Fiber: Eat plenty of whole grains, fruits, vegetables, and legumes to slow fat and sugar absorption.
Moderate Alcohol Intake: Limit or completely abstain from alcohol, as it can significantly increase triglyceride levels.
Maintain a Healthy Weight: Losing even a small amount of weight (5-10%) can lead to a substantial drop in triglycerides.

Understanding the Role of Diet in Managing Triglycerides

Triglycerides are a type of fat found in your blood that your body uses for energy. While necessary for health, high levels can increase the risk of heart disease and stroke. The primary way your body produces triglycerides is from excess calories, particularly from sugar and refined carbohydrates. Research indicates that dietary and lifestyle changes are crucial for managing high triglyceride levels, often more effective than medication alone. This guide explores effective eating patterns and foods for maintaining healthy triglyceride levels.

The Foundational Principles of a Triglyceride-Lowering Diet

Several core principles are effective for lowering triglycerides: managing weight through reduced caloric intake, limiting refined carbohydrates and added sugars, and favoring unsaturated fats over saturated and trans fats. Increasing dietary fiber intake is also important as it slows fat and sugar absorption. Regular physical activity complements these changes by burning excess calories and improving insulin sensitivity.

Mediterranean and Low-Carbohydrate Diets

The Mediterranean Diet and a low-carbohydrate approach are well-suited for reducing triglycerides. The Mediterranean diet focuses on fruits, vegetables, whole grains, legumes, nuts, olive oil, and fish. Fatty fish, rich in omega-3s, like salmon and mackerel, are particularly beneficial.

Low-carbohydrate diets can also lead to significant reductions by limiting excess carbs, a key driver of triglyceride production. This involves substituting refined carbs with high-fiber whole grains, vegetables, and lean proteins. On a low-carb diet, choosing quality fats is essential to avoid increasing harmful LDL cholesterol.

Essential Food Groups to Prioritize

Include these foods in your diet to help lower triglycerides:

Oily Fish: Salmon, mackerel, sardines, and trout, rich in omega-3s. Aim for two or more servings weekly.
High-Fiber Foods: Whole grains (oats, quinoa), legumes, nuts, seeds, and fruits (berries, apples).
Healthy Fats: Olive oil, avocados, nuts, and seeds (monounsaturated and polyunsaturated) instead of saturated/trans fats.
Lean Protein: Lean meats, skinless poultry, and low-fat dairy.
Vegetables: Non-starchy vegetables like leafy greens and broccoli, which are low in sugar and high in fiber.

Foods and Drinks to Avoid or Limit

Reduce or avoid these to help lower triglycerides:

Added Sugars: Candy, baked goods, sugary drinks, high-fructose corn syrup.
Refined Carbohydrates: White bread, white rice, pasta, pastries.
Saturated and Trans Fats: Red meat, full-fat dairy, fried foods, processed snacks.
Alcohol: Can significantly increase triglycerides, especially in sensitive individuals.

Comparing Different Dietary Strategies


Dietary Feature	Mediterranean Diet	Low-Carbohydrate Diet	Standard Low-Fat Diet
Carbohydrate Emphasis	Prioritizes whole grains and high-fiber carbs	Minimizes refined and starchy carbs	Often high in carbs (if low fat)
Fat Emphasis	Monounsaturated fats (olive oil), omega-3s (fish)	Quality unsaturated fats encouraged, saturated fat intake varies	Low total fat, may use poor fat substitutes
Sugar Reduction	Naturally low in added sugars	A key component, especially fructose	Varies; often high in added sugars from processed foods
Weight Loss	Promotes gradual, sustainable weight loss	Can lead to rapid initial weight loss	Mixed results depending on food choices
Triglyceride Impact	Significant reduction through omega-3s and fiber	Strong reduction by limiting carb intake	Less effective, as excess carbs can still raise triglycerides

Conclusion

The most effective diet for lowering triglycerides reduces added sugars and refined carbohydrates, limits saturated and trans fats, and increases high-fiber foods and omega-3-rich sources. Both the Mediterranean and low-carbohydrate diets align with these goals. Weight management and regular exercise are also vital for long-term success. Consult a healthcare provider or registered dietitian for personalized guidance.

For more information on dietary management, the American Heart Association provides guidelines and resources on heart-healthy eating.

Frequently Asked Questions

Diets focusing on reduced sugar, refined carbohydrates, and saturated fats, while emphasizing fiber-rich whole grains, healthy fats, and omega-3s, are most effective. Both the Mediterranean diet and a well-formulated low-carb diet align with these principles.

Yes, but focus on unrefined, high-fiber carbohydrates like vegetables, whole grains (oats, quinoa, brown rice), and legumes instead of refined carbs like white bread and pasta, which can raise triglyceride levels.

Losing just 5% to 10% of your body weight can lead to a 20% decrease in triglyceride levels, according to the American Heart Association.

While supplements can be effective, particularly prescription-strength versions, it is generally better to obtain omega-3s from food sources like fatty fish first. Always consult a healthcare provider before taking supplements.

Alcohol contains high amounts of sugar and calories, and the liver converts excess calories into triglycerides. For many people, even small amounts of alcohol can cause a significant spike in triglyceride levels.

Swap white rice for brown rice or quinoa, butter for olive oil, sugary drinks for water or unsweetened tea, and red meat for fatty fish or lean poultry.

Not necessarily. Excess carbohydrates, even in a low-fat diet, can cause triglycerides to rise. A balanced approach that limits refined carbs and focuses on healthy fats and fiber is often more effective than simply reducing total fat intake.