Key takeaways
- Triglycerides are the most common type of body fat. High blood levels are a risk factor for cardiovascular disease, obesity, insulin resistance, type 2 diabetes, and pancreatitis.
- To help lower triglyceride levels, focus on eating lower fructose fruits and vegetables, fiber-rich whole grains, oily fish, and fat-free dairy while limiting added sugars, refined carbohydrates, and alcohol.
- Other approaches that may help manage triglycerides include getting at least 150 minutes of moderate physical activity per week, losing 5% to 10% of body weight, and taking omega-3 fatty acids or prescription medications like fibrates if needed.
Genetics, medications, lifestyle habits, and certain health conditions are risk factors for high blood triglycerides, a type of fat. For example, a diet high in refined carbohydrates, added sugars, saturated fats, and alcohol consumption can raise a person’s triglyceride levels.
By changing their diet, the person may be able to manage their blood triglyceride levels.
This article explains what triglycerides are and what a healthcare professional, such as a doctor, may consider a healthy level. It discusses which foods may lower triglycerides and what foods to avoid. It also offers an example meal plan and outlines other options a doctor may recommend.
Triglycerides are a type of fat, or lipid, in the body. They are the most common form of body fat, as the body stores most of its fat as triglycerides.
Triglycerides circulate in the blood, and a doctor can measure their levels with a blood test.
They consist of three molecules of fatty acids combined with a molecule of glycerol, which is a form of glucose. People consume triglycerides as fats in food. Human bodies can also convert glucose found in food to triglycerides.
Triglycerides serve as one of the body’s main sources of energy. If the body does not require the energy straight away, it stores triglycerides as fat.
Spherical particles known as lipoproteins package triglycerides and travel through the bloodstream to deliver them throughout the body.
High blood triglyceride levels are a risk factor for cardiovascular disease. Research also indicates that there is a link between high triglycerides and the following conditions:
According to the
- Healthy: less than 150 mg/dL (less than 90 mg/dL for children and teens ages 10 to 19 years)
- Borderline high: 150 to 199 mg/dL
- High: 200 to 499 mg/dL (may also be due to fasting blood triglyceride levels that are consistently 150 mg/dL or higher)
- Very high: more than 500 mg/dL
Doctors refer to high blood triglycerides as
However, different clinical guidelines
Some people also have a genetic predisposition to high triglycerides. Doctors refer to this as
The National Lipid Association highlights the importance of focusing on eating certain foods to help manage triglyceride levels. Foods that
- lower fructose vegetables, such as leafy greens, zucchini, butternut squash, green beans, and eggplant
- lower fructose fruits, such as berries, kiwi, and citrus fruits
- fiber-rich whole grains, such as brown rice, wholemeal bread, quinoa, oats, barley, and buckwheat
- oily fish, such as salmon, herring, and sardines
- fat-free or nonfat dairy products, such as milk, yogurt, and cheese
- reduce or avoid alcohol
Additionally, experts advise people to:
- limit added sugars to
no more than 6% of their total daily calories - limit carbohydrates to 50% to 60% of their total daily calories
- limit dietary fat to 25% to 35% of the total daily calories
The following is an example meal plan that may help people lower their triglycerides.
| Option 1 | Option 2 | Option 3 | |
| Breakfast | salmon, a poached egg, and watercress on a slice of whole grain rye bread | a buckwheat pancake with blueberries and low fat yogurt | porridge with low fat milk or plant milk, topped with pumpkin seeds and berries |
| Lunch | avocado, spinach, tomato, and hummus salad | lentil and vegetable soup with oatcakes | sardines on whole grain toast with a portion of salad greens |
| Dinner | chicken and vegetable stir-fry with brown rice | butternut squash and tofu curry served with cauliflower rice | vegetable and bean chili served with steamed kale |
| Snack | a banana and some almonds | a boiled egg and whole grain pita slices | celery sticks and nut butter |
In addition to advising a person to make dietary changes, a doctor may also recommend the following to lower triglyceride levels:
- Engaging in physical activity: The
American Heart Association (AHA) recommends at least 150 minutes of moderate intensity activity, 75 minutes of vigorous intensity activity, or a combination of both per week. - Maintaining a moderate weight: Experts report that a 5% to 10% weight reduction results in a 20% decrease in triglycerides.
- Consuming omega-3 fatty acids: Research indicates omega-3s may help prevent and treat hypertriglyceridemia.
- Consuming nicotinic acid:
Research shows that nicotinic acid, also known as niacin, may help lower triglyceride levels. - Taking prescription fibrates:
Evidence suggests that fibrates are effective in lowering triglyceride levels.
People can try to lower their triglyceride levels by changing their diet, maintaining a moderate weight, and engaging in regular physical activity.
Experts recommend that people consider limiting or avoiding refined carbohydrates, added sugars, and saturated fats. By substituting low sugar fruits and vegetables, whole grains, and oily fish, they may be able to lower triglyceride levels and their risk of obesity, cardiovascular disease, and other health conditions.
It is important that a healthcare professional, such as a doctor, determines whether this approach is sufficient to make a difference or whether a person also requires medication.
A person should contact their healthcare professional to help them determine which approach will be most suitable for them.