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Also, choose foods made with soy, which is a healthy source of protein. Some research suggests that regular soy protein consumption can lower triglycerides. Adding foods rich in omega-3 fatty acids to your diet may help lower triglyceride levels. If possible, aim to eat wild-caught fatty fish at least twice a week. You should also try to get three to five servings of veggies daily, particularly non-starchy ones. High triglyceride levels can lead to health concerns. Foods and beverages high in triglycerides include sugary foods and drinks, alcohol, starchy foods, foods with saturated fats, high-calorie foods, and refined grains.
Diet and exercise can help lower triglyceride levels. Foods that may help decrease triglyceride levels include fatty fish, green veggies, flax seeds, canola oil, and soy-based products.
Consider speaking with your doctor if you would like additional help lowering your triglyceride levels, or if you are thinking about taking an omega-3 or fish oil supplement. Another option may be a prescription form of niacin, a B vitamin, which can help lower triglycerides and raise HDL levels. Always check with your healthcare provider before using a supplement.
It varies, but it may take a few months with diet and exercise changes. We know healthy eating is key to help manage diabetes, but that doesn't make it easy. Our free nutrition guide is here to help. Sign up and receive your free copy! American Heart Association. Updated April January 11, Effect of fructose on established lipid targets: A systematic review and meta-analysis of controlled feeding trials.
J Am Heart Assoc. Cleveland Clinic. Updated January 16, Fish oil—how does it reduce plasma triglycerides? Biochim Biophys Acta. Triglycerides: frequently asked questions. Updated April 15, The effects of isolated soy protein, isolated soy isoflavones and soy protein containing isoflavones on serum lipids in postmenopausal women: A systematic review and meta-analysis. Crit Rev Food Sci Nutr. Your Privacy Rights.
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Don't forget to add some healthy fat and protein like nut butter and protein powder to keep your blood sugar balanced for hours. Coconut oil is rich in healthy fats called MCTs medium-chain triglycerides. According to two studies published in the journals Metabolism and Lipids, MCT could improve insulin sensitivity and cholesterol levels.
Plus, coconut oil is great for cooking as it is very heat stable. Not a fan of the coconut flavor? You'll still get all the benefits. Cauliflower is a cruciferous vegetable that is high in fiber and low in carbs and sugar. Try roasting cauliflower in the oven or tossing it in your favorite seasonings and baking it in an air-fryer.
Cauliflower also makes a great rice substitute—you can find pre-riced cauliflower in the freezer or fresh produce section of your grocery store. Blueberries are an excellent, nutritious fruit choice. They are low in sugar, high in fiber, and full of good-for-you antioxidants. Blueberries taste great on top of yogurt, oatmeal, or frozen and blended into a smoothie.
If you have a dairy sensitivity or avoid dairy for other reasons, ghee is a great option as it has a similar flavor to butter, but without the lactose from milk. Ghee is still technically a dairy product, but some people who are sensitive to dairy have no problem with it because milk solids are removed in the production process. Arugula is a bitter green, and both Ash and Archibald recommend bitter greens to support liver health.
If you're not crazy about the strong taste, try mixing small amounts of arugula into your other greens or salad. You might find that you love the spicy flavor arugula lends the more you eat it.
Did you know that kale is technically a cruciferous vegetable? If you find raw kale hard to digest and chew, try marinating it in salad dressing or olive oil and lemon juice, and then massaging it until tender. Spinach is a milder-tasting leafy green, but it still packs in the nutrition. Try adding it to salads, soups, stews, smoothies, or other dishes.
When you're craving something sweet, bananas are a great choice. The fruit contains important nutrients like potassium, and it's a healthy source of sugar and carbohydrates. Try blending frozen bananas into "nice cream" next time you're craving a creamy, frozen dessert. Brussels sprouts are another cruciferous veggie that is super versatile and can be enjoyed in a variety of ways. If steamed or boiled Brussels sounds boring, try roasting them in the oven with olive oil and salt for a treat.
Roasting the veggies gives them a crunchy texture and brings out the flavor. Try adding a balsamic glaze for an extra sweet and flavorful kick. Raspberries are high in vitamin C and contain many vitamins and minerals that support health. Plus, they're lower in sugar than other fruits, and they also contain fiber.
They are found within your blood stream, and the body burns them as a source of energy. High triglycerides, however, can be a possible symptom that you are running the risk of heart disease, as well as metabolic syndrome which is the combination of high blood sugar, high blood pressure, too much fat around the waist, low HDL cholesterol, and high triglycerides. Essentially, the higher your triglycerides level is, the more they can build up and do damage to your arteries, and eventually your heart.
Now, there are several ways to lower the triglycerides level. The first thing is to adopt a diet and a set of guidelines that can not only help bring your high triglycerides level back to a normal level, but will also have good tasting food. The following are some guidelines to keep in mind for the diet, that will help make your shopping and meal prep easier to follow and understand.
Part of the goal of any diet for hypertriglyceridemia is to lose weight. Losing weight will not only help lower your triglycerides level, but it will be healthier for your heart as well. Overall, these diets are designed to limit your sugar intake. Healthy or unsaturated fats are in. In fact, they may help fill you up a little more, and keep you away from carbs that would turn into triglycerides.
Starchy foods like rice, potatoes, pasta, and bread should also be limited due to what happens to starch in the digestive process. When broken down by the body, starches can become triglycerides, especially if they are eaten in large amounts. Meals that are low in fat and high in protein are encouraged, as they can provide energy and do not create much in the way of triglycerides. While not food-related, diet alone can only do so much. Adding exercise to the plan will help you lose weight, while the body uses triglycerides to build muscle.
Alcohol promotes the creation of triglycerides. First, there are a few general food groups you should avoid. Saturated fats produce triglycerides.
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