Which fruit is good to lower triglycerides? Top Choices for a Heart-Healthy Diet

November 1, 2025 •

4 min read

High triglyceride levels are a common risk factor for heart disease. Incorporating the right fruits into your diet is a flavorful and proactive way to manage your lipid profile. Understanding which fruit is good to lower triglycerides can help you make informed choices that benefit your overall cardiovascular health.

Quick Summary

Certain fruits, rich in soluble fiber, heart-healthy fats, and antioxidants, can effectively help lower triglyceride levels. Top choices include berries, avocados, and citrus fruits, which work by slowing sugar absorption and reducing inflammation.

Key Points

Prioritize Fiber: Berries, apples, and citrus fruits are high in soluble fiber, which slows sugar absorption and helps manage triglycerides.
Embrace Healthy Fats: Avocados contain monounsaturated fats that can help lower triglyceride levels when replacing saturated fats.
Choose Low-Sugar Options: Stick to whole fruits with lower fructose levels, such as berries and kiwi, to avoid contributing to high triglycerides.
Be Mindful of Processed Fruits: Avoid fruit juices, canned fruits in syrup, and dried fruits with added sugar, as excess sugar can raise triglyceride levels.
Focus on Antioxidants: The powerful antioxidants in berries, grapes, and citrus fruits help reduce inflammation, supporting overall heart health.
Combine with a Balanced Diet: For optimal results, consume these fruits as part of a comprehensive, heart-healthy diet that includes whole grains, lean protein, and limited refined carbohydrates.

Understanding Triglycerides and Heart Health

Triglycerides are a type of fat found in your blood that your body uses for energy. When you consume excess calories, your body converts them into triglycerides and stores them in fat cells. High levels of triglycerides can increase your risk of heart disease and stroke. While lifestyle factors like weight management and regular exercise are crucial, dietary changes play a significant role in lowering these fat levels. Fruits, in particular, offer a natural and effective way to manage your triglycerides due to their high fiber and antioxidant content, provided they are consumed in moderation and without added sugars.

Berries: Low Sugar and High in Antioxidants

Berries, including blueberries, strawberries, raspberries, and blackberries, are excellent for managing triglyceride levels. They are naturally low in sugar and packed with antioxidants and fiber.

Antioxidants: The antioxidants found in berries, such as flavonoids and anthocyanins, help combat inflammation in the body, which can contribute to lower triglyceride levels.
Fiber: The high fiber content, including soluble fiber, helps to slow down the absorption of carbohydrates in your digestive tract. This prevents a sharp rise in blood sugar, which in turn reduces the body's production of triglycerides.

Avocados: The Power of Healthy Fats

Avocado is a standout fruit for heart health, containing heart-healthy monounsaturated and polyunsaturated fats. Instead of raising blood lipid levels like saturated fats, these healthy fats help to reduce them.

Monounsaturated Fats: Replacing saturated fats and refined carbs with the monounsaturated fats in avocados has been shown to significantly reduce triglyceride levels.
Fiber and Plant Sterols: Avocados also provide fiber and plant sterols, which further support healthy lipid metabolism and help block the absorption of cholesterol.

Citrus Fruits: Soluble Fiber and Flavonoids

Citrus fruits like oranges, grapefruit, lemons, and kiwi are rich in soluble fiber and beneficial plant compounds called flavonoids.

Soluble Fiber: Pectin, a type of soluble fiber abundant in citrus, binds to cholesterol and its precursors in the digestive system, promoting their excretion from the body. This process indirectly helps manage overall blood lipid levels, including triglycerides.
Flavonoids: The antioxidants in citrus fruits offer protective effects for heart health. However, exercise caution with grapefruit if you are on medication, such as statins, as it can have drug interactions.

Apples and Pears: A Classic Fiber Fix

Apples and pears are both excellent sources of soluble fiber, specifically pectin. Pectin helps lower LDL ('bad') cholesterol, which, like triglycerides, can contribute to clogged arteries. A study found that consuming two apples a day improved cardiometabolic biomarkers and lowered triglycerides in adults with moderately high cholesterol. For maximum benefits, eat the whole fruit, including the skin, which contains a high concentration of fiber and other beneficial compounds.

Grapes: Antioxidants and Resveratrol

Red, purple, and green grapes are loaded with powerful antioxidants that can help lower triglycerides. They contain resveratrol, a compound known for its heart-protective properties. A meta-analysis of studies showed that consuming grape products improved lipid profiles.

The Role of Fiber in Fruit

One of the most important components in fruit for lowering triglycerides is fiber. Dietary fiber, especially soluble fiber, helps in several ways:

It slows down sugar absorption, preventing the release of excess triglycerides.
It helps you feel full longer, which aids in weight management.
It helps bind and excrete cholesterol from the body.

A Comparison of Fruits for Lowering Triglycerides


Fruit	Key Benefits for Triglycerides	Key Compounds	Portion Size Guidance
Berries (e.g., blueberries, strawberries)	Low sugar, high fiber and antioxidants slow sugar absorption and reduce inflammation.	Flavonoids, Anthocyanins, Fiber	A handful daily (e.g., 1 cup)
Avocado	Healthy monounsaturated fats replace unhealthy fats; high fiber aids absorption.	Monounsaturated fats, Fiber, Plant Sterols	Half to a whole avocado daily
Citrus Fruits (e.g., oranges, kiwi)	Soluble fiber (pectin) helps with lipid metabolism; antioxidants protect heart.	Pectin, Flavonoids	1-2 medium fruits daily
Apples and Pears	Pectin-rich soluble fiber aids in lowering LDL cholesterol and triglycerides.	Pectin, Polyphenols	1-2 medium fruits daily
Grapes	Rich in antioxidants, including resveratrol, which support heart health.	Antioxidants, Resveratrol	Limit to a moderate serving due to natural sugars

Conclusion: A Holistic Approach is Best

Incorporating a variety of these fruits into your daily diet is an excellent step towards managing triglyceride levels. However, it is crucial to remember that no single fruit is a magic bullet. For the best results, fruits should be part of a broader, heart-healthy lifestyle that also includes regular exercise, limiting alcohol, and reducing your intake of refined carbohydrates, trans fats, and added sugars. By focusing on a balanced diet rich in whole foods, you can significantly improve your cardiovascular health and effectively lower your triglycerides. Always consult with a healthcare professional before making significant changes to your diet, especially if you are already managing a health condition or taking medication. For more information on heart-healthy eating, consider resources from reputable organizations like the American Heart Association.

The Role of Fiber and Healthy Fats

Many fruits lower triglycerides primarily through their fiber content, which slows down the absorption of sugars and fats. Avocados are unique in that they provide healthy monounsaturated and polyunsaturated fats that directly support healthy lipid levels. These fats are a heart-healthy alternative to saturated fats found in many processed foods.

Limiting Processed Fruit Products

While fresh and frozen fruits are beneficial, processed fruit products like juices, canned fruit in syrup, and dried fruit with added sugar can work against your goals. The added sugars can increase triglyceride levels, negating the benefits of the fruit itself. It's best to opt for whole, fresh, or unsweetened frozen fruit whenever possible. When choosing canned fruit, select varieties packed in 100% fruit juice.

Frequently Asked Questions

Not all fruits are equally beneficial. While most fresh, whole fruits are healthy, those with high fiber and low sugar content, like berries and avocados, are particularly effective for managing triglycerides. It is important to avoid processed fruit products with added sugars.

You should avoid most fruit juices, even 100% juice, when trying to lower triglycerides. Juices concentrate natural sugars and remove fiber, which can cause a sharp rise in blood sugar and contribute to higher triglyceride levels. Whole fruits are the better choice.

Soluble fiber dissolves in water to form a gel-like substance in your digestive tract. It slows the absorption of fat and sugar, which helps prevent a spike in blood sugar and subsequent increase in triglyceride production.

Aim for about 2-4 servings of whole fruits per day, focusing on a variety of high-fiber options like berries, apples, and pears. Remember that portion size is important, even for healthy fruits.

Dried fruits are a concentrated source of sugar and calories. While they contain fiber, the portion size is key. Consume them in much smaller amounts than fresh fruit and choose varieties with no added sugar.

A holistic approach is best. Other foods that help lower triglycerides include fatty fish rich in omega-3s (like salmon), whole grains (oats, quinoa), legumes (beans, lentils), and nuts and seeds.

It is always best to get your nutrients from whole foods like fruit, which provide a complex mix of fiber, vitamins, minerals, and antioxidants that work together. Supplements should only be taken under the guidance of a healthcare professional.