Six Ways to Lower High Triglycerides at Breakfast

If you want to reduce your triglyceride levels, have oatmeal for breakfast. The soluble and insoluble fiber in oats supports cardiovascular health. Try it!
Six Ways to Lower High Triglycerides at Breakfast

Last update: 12 October, 2020

You hear a lot about how bad cholesterol is for your health, but what about triglycerides? They’re actually more dangerous. So if your count is more than you’d like, lowering high triglycerides should be a priority for you.

You may already know the body uses this type of fat as an energy source. However, its accumulation in the blood can lead to serious heart disease.

Fortunately, it can be controlled from the diet, especially with some foods taken in the morning. Thus, don’t hesitate to try them!

Breakfast options to reduce your high triglycerides

Here are some breakfast options for you to take advantage of and inspire you to make other healthy and tasty choices. Reducing your high triglycerides can be an easy goal to achieve early in the morning!

A loaf of bread and olive oil.
The bread can vary according to your preferences but the most recommended one is rye.

1. A slice of rye bread with extra virgin olive oil

To reduce your high triglycerides at breakfast you need to eat healthy fats like olive oil.

  • Firstly, its omega 3 content will help minimize the presence of this fat in the blood, which tends to harden the arteries and overload the liver’s functions
  • Therefore, it’s highly recommended to include it in your breakfast; just eat a teaspoon of extra virgin olive oil with a slice of rye bread

2. Berries can help with lowering high triglycerides


When it comes to reducing cholesterol and triglyceride levels, its advisable to include fruits and vegetables in the diet.

  • Firstly, know that nuts, such as raisins and dates, aren’t recommended. However, strawberries, blueberries, cherries, and raspberries are great options for these cases. They’re low in fructose and rich in vitamin C.
  • Also, bananas are ideal for breakfast and will help you reduce your high triglycerides.

3. A spectacular morning smoothie for lowering high triglycerides

If you want to reduce your high triglycerides during breakfast, then include this drink to your breakfasts. Be careful not to add whole milk or any other type of fat that would make that healthy cup of coffee an enemy to your cardiovascular health.

A woman drinking a shake to lower high triglycerides.


  • An apple
  • Fresh spinach 
  • A glass of water
  • 1 tbsp of oats
  • 5 tbsp lemon juice


  • Firstly, wash the spinach and apple well. You can use the apple with the skin or without, as you prefer. Quarter and core it
  • Secondly, incorporate the apple pieces, spinach, lemon juice, oats, and the cup of water into a blender
  • Then, blend until smooth
  • Finally, drink during breakfast

4. Say yes to oatmeal


Oats are recommended for almost any kind of diet. The king of grains is your heart’s best friend and great for many reasons. It helps you regulate your cholesterol and triglyceride levels, lose weight, and gives you an energy boost.

  • What’s their secret? Their soluble and insoluble fiber
  • The beta-glucan and mucilage in oats optimize the metabolism of cholesterol and triglycerides. It’s truly amazing!

5. Avocado and watermelon


Watermelon contains little fructose but many vitamins, minerals, and water. Combined with half an avocado, you get so many benefits. This is a rather healthy breakfast supplement when combined with avocado, a source of monounsaturated and unsaturated fatty acids, potassium, and vitamins C, 3, and B6.

  • Firstly, Omega-3 and 6 fatty acids help control your high triglyceride levels.
  • In addition, you must consume a little less than half an avocado along with a portion of watermelon. That way, you get significant amounts of fiber, potassium, magnesium, vitamin C, among other nutrients

6. Apples and walnuts


A well balanced breakfast.
There are many delicious recipes for breakfast with which you can enjoy apples and other fruits.

Another great combination is a green apple with nuts. From these two ingredients, you can either make a bowl of oatmeal, a yogurt, or a shake. Note that you must consume the whole apple, in pieces and add a few nuts.

  • Firstly, it’s simple, tasty, satiating, and a fabulous remedy to take care of cardiovascular health
  • In addition, the whole apple is rich in antioxidants, pectins, and vitamins and minerals, something fabulous to fight against high triglycerides
  • Also, nuts are rich in monounsaturated fats, anti-inflammatory, contain vitamin E, folic acid, magnesium, and calcium.

Make yourself a bowl with about 3-4 spoonfuls of natural yogurt without sugar, a few nuts, and an apple (of any color) and begin to take better care of yourself today. You’ll see the results in a few months.

Take advantage of breakfast to reduce your high triglycerides!

Consult a nutritionist if you have any doubts about how to eat a balanced diet that meets the needs of your body. Keep in mind that the aforementioned proposals are just some of the many options you have for rich healthy breakfasts.

Finally, take advantage of your breakfasts to start including more fruits in your diet and you will see how, little by little, along with other good habits, you will manage to reduce your high triglycerides.

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