Foods to Lower Triglycerides: Boost Your Heart Health by Focusing Your Diet on These Powerful Nutrients

When it comes to cardiovascular health, you want to be as proactive as possible. One way you can protect your heart is keeping triglycerides at an ideal level. While there are medications designed to help lower triglycerides in people with elevated numbers, you can also manage levels naturally with lifestyle choices including the foods you eat, as well as exercise regularly. We asked experts to provide recommendations for food to lower triglycerides. 

What are triglycerides?

Triglycerides are a type of fat that our bodies need to maintain overall health. However, high triglyceride levels in the blood can increase your risk of heart disease and stroke. High triglycerides typically come from foods, as well as excess unused calories that the body stores in fat cells. These foods include refined carbohydrates, simple sugars (like added sugar), saturated and trans fats, processed foods and alcohol. 

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Why should you use food to lower triglycerides? 

“When we lower triglycerides via a medication or supplement, it is like applying a band aid,” says Kimberly Gomer, RDN. “Instead of getting to the root cause, we are just treating a symptom. Because triglycerides are an important reflection of metabolic and heart health, it is critical to lower them by removing the substances (food / alcohol) that are the cause of their elevation.”

It’s important to note here that no single food can lower triglycerides alone. However, basing the diet on a variety of nutrient-dense, whole foods is a way to support health, lose weight and reduce chronic disease risk factors in general, including for conditions like type 2 diabetes, notes Candace Pumper, MS, RD, CSOWM, LD, Staff Dietitian at The Ohio State University Wexner Medical Center. 

“Lifestyle modification includes adherence to a heart-healthy diet, regular physical activity, avoidance of tobacco products, and maintenance of a healthy weight,” she says. “Abstinence or moderate alcohol use and tighter blood sugar control in diabetes are effective strategies to control secondary contributors.”

How to lower triglycerides with food

A diet consisting mainlyof plants such as whole grains, fruits, vegetables, legumes, nuts, healthy fats from olive oil, cheese and yogurt in low to moderate amounts, fish and poultry can help prevent high triglycerides, says Rita Faycurry, Registered Dietitian at nutritional company Fay.

Omega-3 fatty acids 

Omega-3 fatty acids are potent antiinflammatory polyunsaturated fats known to reduce chronic inflammation and triglyceride levels and improve cardiovascular health, explains Jennie Stanford, MD, FAAFP, DipABOM, Obesity Medicine Physician and medical contributor for Drugwatch. You can find omega-3 fatty acids in fatty fish, like salmon, mackerel, and sardines (as well as fish oil), as well as plant-based sources such as chia seeds, flaxseeds and walnuts. Extra virgin olive oil is also high in these fatty acids.

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“Unsaturated fats such as avocado, olives, peanuts and vegetable oils can all help lower triglycerides,” says Kylie Bensley, RD and Founder of nutrition company Sulinu. “Nuts and soy are also great choices and these fats can raise the HDL which promotes heart health.” 

This is because avocados may help lower levels of oxidized LDL “bad” cholesterol, which is associated with plaque buildup, and the potassium and magnesium in avocados can help regulate blood pressure, Bensley explains. Additionally, nuts such as Brazil nuts offer 100 percent of your daily selenium, a potent antioxidant that helps to boost immunity. 

Soy contains isoflavones and the consumption of soy has been shown to lower triglycerides in women, she adds, and options include edamame or tofu. 

Fiber

Oats contain large amounts of soluble fiber, which helps reduce triglycerides by fat that is absorbed from the blood, Dr. Stanford explains. They may also help manage blood glucose, she adds. Walnuts are high in omega-3 fatty acids and other healthy fats, plus fiber and protein, by which they are able to lower triglycerides. Fruits and vegetables contain dietary fiber and antioxidants, which are known to improve triglyceride levels.

“Foods that contain soluble dietary fiber such as whole grains, vegetables, and fruits can help lower triglyceride levels as the soluble fiber works like a sponge absorbing some of the fats you consume in a meal and sending them through the digestive tract, rather than being absorbed into the bloodstream,” says Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Consumer Health Digest. 

Foods particularly high in soluble fiber include beans (especially black beans), barley, brussels sprouts, sweet potatoes, oranges, apricots, and mangoes. Dietary fiber can also promote gut health as certain fibers are prebiotic fibers that feed the healthy bacteria in the gut, Balls explains. 

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.