Food choices are one of many factors that can impact triglyceride levels. Doctors may advise a person to change their diet in order to help lower their triglyceride levels.
This article looks at what triglycerides are, healthy levels of triglycerides, foods that can lower triglycerides, and types of diets to lower triglycerides. It also outlines a 7-day meal plan to help lower triglycerides and looks at other ways to lower them. Triglycerides are a lipid, or type of fat, in the body. The body stores most of its fat as triglycerides, making it the most common type of fat.
A doctor can measure levels of triglycerides with a blood test. Triglycerides travel through the blood in round particles called lipoproteins. People can consume triglycerides directly through foods that contain fat, such as oil and butter.
Additionally, when people consume more calories than they need from other foods, such as carbohydrates, the excess energy is converted to and stored as triglycerides. Triglycerides are one of the main sources of energy in the body. According to the National Heart, Lung, and Blood Institute , there are two typical levels of fasting blood triglycerides. Some people may be genetically predisposed to high levels of triglycerides.
Doctors call this familial hypertriglyceridemia. Blood triglycerides are often higher in males than females and tend to increase with age.
According to a fact sheet from the American Heart Association AHA , people should focus on eating the below foods to help manage their triglyceride levels:. A person can make changes to their diet to reduce their levels of triglycerides.
These changes may include:. If a person eats more calories from carbohydrates than they require, their body will store the excess carbohydrates as fat. A person looking to reduce triglycerides should avoid refined carbohydrates, such as baked goods, and try to eat more unrefined high-fiber carbs, such as vegetables, beans, and whole grains.
Try to replace high-sugar products with fruits such as berries, which can help reduce sugar cravings. If a person increases their dietary fiber intake, they can slow the absorption of fat and sugar in the small intestine. This decreases the levels of triglycerides in the blood.
Research suggests that adults with overweight or obesity can lower their triglyceride levels and improve their overall health by increasing their fiber intake. A person can consume more fiber by eating foods such as whole grains, nuts, seeds, vegetables, legumes, cereals, and fruits. Fiber is found in whole grains and nutrient-rich foods such as fruits and vegetables.
Another way to lower triglycerides and cholesterol naturally is by eating healthy fats. Omega-3 fatty acids lower triglycerides and bad cholesterol by increasing fat metabolism, according to the AHA. Omega-3 fatty acids are found in oily fish, such as salmon and herring, olive oil, and dietary supplements.
Saturated fats, which come mainly from meat sources, should be limited to no more than 5 to 6 percent of your total daily calories, and your daily intake of cholesterol should be no more than mg , according to the AHA. Trans fats are the result of adding hydrogen to liquid vegetable oils to increase shelf life.
This may make some baked and fried foods taste better, but trans fats are very unhealthy, particularly for people with high triglycerides. In fact, trans fats should make up less than 1 percent of your total calories, according to the World Health Organization.
Check your food labels: If a food contains trans fats or hydrogenated oils, leave it on the shelf. While you may not need to abstain from alcohol altogether, moderation is key. Alcohol is high in the type of carbohydrate your body converts to triglycerides.
It may also affect your liver, which can interfere with your ability to metabolize fat, according to the AHA. Even moderate drinking — generally, one drink per day for women and two drinks per day for men — can significantly elevate your triglyceride levels. Ask your doctor what a safe limit of alcohol is for you to lower your triglycerides. Regular exercise is important for everyone but especially for someone with high triglycerides. A study published in December in the journal Clinical Cardiology found that moderate aerobic exercise significantly helped lower triglycerides in people with heart disease.
The AHA recommends at least 30 minutes of moderate physical activity five days a week. Being overweight decreases your ability to metabolize sugar and other carbohydrates, which leads to high triglycerides.
For instance, research shows that not eating breakfast can lead to decreased insulin sensitivity An American Heart Association statement suggested that irregular eating patterns seemed less likely to achieve healthy cardiometabolic levels.
They recommended intentional eating at regular times However, the evidence is mixed when it comes to meal frequency. A study demonstrated that eating three meals per day significantly decreased triglycerides compared with eating six meals per day While studies are mixed on how meal frequency affects blood triglyceride levels, research suggests that sticking to a regular meal pattern can decrease many heart disease risk factors and prevent insulin resistance.
Alcoholic beverages are often high in sugar, carbs, and calories. If these calories remain unused, they can be converted into triglycerides and stored in fat cells. Additionally, alcohol can increase the synthesis of large very low density lipoproteins in the liver, which carry triglycerides into your system 37 , That said, other research has linked light to moderate alcohol consumption to a reduced risk of heart disease while linking binge drinking to an increased risk 40 , Soy is rich in isoflavones, which are a type of plant compound with numerous health benefits.
While widely known for its role in lowering LDL bad cholesterol, soy protein has been shown to reduce blood triglyceride levels One review of 46 studies found that regular consumption of soy protein was linked to significantly lower triglyceride levels in postmenopausal women Soy protein can be found in foods like soybeans edamame , tofu, tempeh, and soy milk.
Soy contains compounds associated with several health benefits. Eating soy protein in place of animal protein may help reduce blood triglycerides.
Tree nuts provide a concentrated dose of fiber, omega-3 fatty acids, and unsaturated fats, all of which work together to lower blood triglycerides. One analysis of 61 studies showed that each daily serving of tree nuts decreased triglycerides by an average of 2.
Another review of 49 studies had similar findings, showing that eating tree nuts is associated with a modest decrease in blood triglycerides However, keep in mind that nuts are high in calories. A single serving of almonds, or about 23 almonds, contains calories, so moderation is key Most studies have found the greatest health benefits in individuals who consumed 3—7 servings of nuts per week 47 , Nuts contain many heart-healthy nutrients, including fiber, omega-3 fatty acids, and unsaturated fats.
Studies suggest that eating 3—7 servings of tree nuts per week may help decrease blood triglycerides. Several natural supplements could have the potential to lower blood triglycerides. Always speak with your doctor before starting any supplements, as they can interact with other medications.
Note especially that the Food and Drug Administration FDA does not regulate supplements in the same way as it regulates pharmaceuticals, and supplement quality can vary widely. Several supplements have been studied for their ability to lower triglyceride levels, including fish oil, fenugreek, garlic extract, guggul, and curcumin. Choosing healthy, unsaturated fats in place of trans fats, decreasing your intake of carbs and added sugars, and exercising regularly are a few strategies that can help lower your blood triglycerides.
With a few simple lifestyle modifications, you can decrease your triglycerides and improve your overall health at the same time. Try experimenting with a few of the tips listed above and gradually incorporating other strategies into your routine to make more long-lasting, sustainable changes that are easier to stick to. Read this article in Spanish. MCTs, or medium-chain triglycerides, are a form of fat that may help you lose weight and manage health conditions. Here are some potential benefits of….
We explain what healthy cholesterol levels are for adults and children. Also, learn about lifestyle changes and medications to help lower your…. High triglycerides can have many causes, including genetics.
When it's an inherited condition, it's known as familial hypertriglyceridemia.
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