How to Lower Triglycerides: 8 Diet Tips for Normal Levels

To lower triglycerides levels, it is important to make some lifestyle changes, such as reducing sugar intake, increasing fiber intake, reducing body weight, avoiding alcohol and increasing your intake of omega-3 foods.

Triglycerides are a type of fat that are naturally present in the blood, however levels that are above 150 ml/dL or 1.8mmol/L can increase your risk for heart disease, heart attack or stroke, especially if the LDL cholesterol levels are also high and if HDL levels are low.

In regards to nutrition, it is important that see a registered dietitian to guide any diet changes that may be needed. He or she can formulate  an individualized nutritional plan that is adapted to your needs and health goals. Learn more about the low triglyceride diet and what to eat or avoid. 

Ways to lower high triglyceride levels

Some ways to reduce triglyceride levels in the blood include:

1. Reducing your intake of simple sugars

The main cause of increased triglycerides in the blood is excessive sugar consumption, as sugar that is not used by the body's cells ends accumulating as triglycerides in fat cells.

When possible, you should avoid adding refined sugar to your foods and avoid ultra-processed foods, such as chocolates, soft drinks, processed foods and candy.

Excess fructose, a type of sugar naturally found in fruits, can also lead to an increase in triglycerides, especially when consumed in the form of juice or syrup. High-fructose corn syrup, for example, is widely used in the food industry to sweeten foods.

2. Increasing fiber intake

Eating more fiber helps to reduce the absorption of fat and sugar in the intestines, which can help to reduce high triglyceride and cholesterol levels. The recommended amount of fiber for adults is between 25 and 38 grams per day.

Some great sources of fiber include fruits and vegetables, but you can also get your dietary fiber through nuts and grains. Check-out a complete list of high-fiber foods that you can include in your diet.

3. Reducing carbohydrate intake

Just like sugar, any other type of carbohydrate can also be transformed into triglycerides when it is not used by the body's cells. Therefore, it is important to reduce your overall portions of carbohydrates, and to prioritize carbs that are high in fiber, like brown rice, oats or whole grain bread, for example.

One approach to reduce carbohydrate intake is following a low carb diet.

4. Exercising regularly

Practicing moderate-intensity physical activity for 50 minutes, at least 3 times a week, in addition to improving your overall fitness  level and cardiovascular health can also help to increase HDL cholesterol levels. High HDL levels usually lead to normal triglyceride levels.

Practicing physical activity also increases caloric expenditure, causing the body to consume a greater amount of sugars and carbohydrates from the diet. This can reduce the chances of these nutrients transforming into triglycerides.

Aerobic exercises, like running, walking or jumping, are most recommended, and should be done daily for at least 30 minutes.

5. Increasing intake of omega-3

Omega-3 is a type of healthy fat that helps to promote optimal cardiovascular health. According to some studies, it also appears to help reduce triglyceride levels, especially when you eat 2 meals with omega-3 per week.

The main sources of omega 3 are fatty fish, like tuna, salmon or sardines, but it can also be found in walnuts, chia seeds and flaxseeds. Check-out a complete list of omega-3 foods that you can incorporate into your diet. 

Omega 3 can also be consumed as capsules, in the form of eicosapentaenoic acid combined with docosahexaenoic acid. Dosing should be prescribed by a doctor or registered dietitian. 

6. Avoiding alcohol

Frequent intake of alcoholic beverages affects lipid metabolism, especially when eating a meal rich in fat, favoring the production of triglycerides, the accumulation of abdominal fat and weight gain.

7. Losing weight

Reducing 5 to 10% of total body weight, in cases where this applies, favors a reduction of approximately 20% in triglycerides, and it is important that the nutritionist is consulted so that an assessment can be made and a dietary plan adapted to the needs can be indicated. person's needs.

To lose weight, it is important to consume small portions several times a day and prioritize the consumption of fresh foods, such as fruits and vegetables, as well as foods rich in fiber. Furthermore, you should avoid consuming ultra-processed foods rich in fat and sugar.

8. Replacing saturated fats with monounsaturated and polyunsaturated fats

Another recommendation is to reduce the consumption of saturated fats in relation to polyunsaturated and monounsaturated fats. This can be achieved by assessing nutrition labels and checking ingredient lists.

Saturated fats are usually present in foods like butter, lard, margarine and sausages.

Assess your risk for a heart attack

A heart attack is a serious complication that is more likely to occur in people with high triglyceride levels who carry an excessive amount of abdominal fat. You can also assess your risk for heart disease, diabetes or a heart attack using our waist-to-hip ratio calculator below:

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