A Weekly Diet to Lower Triglycerides

With this delicious weekly menu, you can limit your consumption of harmful fats and calories. This will help you lower your triglycerides. It's a balanced diet plan, and very easy to implement.

Reviewed and approved by the pedagogue in physical education and nutritionist Elisa Morales Lupayante.

Written by Daniela Echeverri Castro

Last update: 30 May, 2022

Planning a healthy diet is an essential to lower triglycerides. Your body uses this lipid as a source of energy. It tends to build up in your arteries, increasing your risk of suffering from serious cardiovascular diseases.

This disorder is known in medical terms as hypertriglyceridemia. It usually occurs due to problems your body might suffer from. Some of these are being overweight, obesity, alcohol use and Type II diabetes.

It’s not a direct cause, but a diet rich in fat and calories can cause complications for this condition. Therefore, in addition to medical treatments, you need to improve your eating habits and control them.

In this article, we’ll give you a weekly diet model. This will help to lower your triglycerides naturally and safely thanks to its combination of different foods.

Don’t hesitate to give it a try!

A Healthy Diet to Lower Triglycerides: Important Aspects

Triglycerides are the most important type of lipid in your bloodstream. Your body produces it from the fatty acids in food. Later, hormones release it in the blood to use as an energy source.

However, just like cholesterol, too much of it can block your arteries or narrow them. This significantly increases your chances of atherosclerosis, heart disease and stroke.

To control it, you may need to take medications. However, there is also a natural treatment that consists of following a proper, balanced diet.

Keys to lower triglycerides with your diet

There are many diet models to lower your triglycerides effectively. Regardless, there are some key tips that everyone should apply:

• Don’t exceed the recommended daily amount of calories. Your body transforms calories into triglycerides. Then, it stores them for later use in your cells.
• Avoid consuming saturated and trans fat.
• Increase your consumption of dietary fiber. This is a nutrient that helps regulate the amount of lipids in your blood.
• Avoid consuming alcoholic drinks.
• Eliminate sugar and simple carbohydrates.

Foods that help to lower triglycerides

Some foods you can eat to help control your triglycerides are:

• Olive oil
• Vegetables
• Avocados
• Fatty fish
• Oats
• Nuts and seeds
• Leafy green vegetables
• Fruits
• Lean meats

Forbidden foods

Some of the foods that you should eliminate as much as possible are:

• Whole dairy
• Red meats
• Stuffed meats, like sausages
• Mayonnaise and bottled dressings
• Bread and processed pastries
• Packaged food and fast food
• Hydrogenated oils and lard

A weekly diet model to lower triglycerides

This weekly diet helps you reduce your consumption of harmful fats. In turn, this helps control your lipids. It’s a varied and balanced diet. It doesn’t cause side effects because you won’t be restricting food groups.

Monday

• Breakfast: a cup of coffee with skim milk, a slice of toast with tomato and a kiwi
• Mid morning: a cup of tea and a vegetable sandwich
• Lunch: baked artichoke dish, roasted fish, and fruit
• Mid afternoon: a cup of low-fat yogurt
• Dinner: half a plate of grilled asparagus and a portion of chicken breast

Tuesday

• Breakfast: a glass of orange juice and a slice of bread with avocado
• Mid morning: a cup of tea and whatever fruit you’d like
• Lunch: a plate of whole-grain pasta salad and baked hake with vegetables
• Mid afternoon: a slice of toast with a slice of turkey
• Dinner: a bowl of mixed salad with nuts and tuna

Wednesday

• Breakfast: an oatmeal, apple and banana smoothie
• Mid morning: a plate of chopped fruit and oats
• Lunch: rice with vegetables and flounder with baked peppers
• Mid afternoon: a cup of tea and a slice of wholegrain bread with olive oil
• Dinner: a plate of grilled eggplant or vegetable soup

Thursday

• Breakfast: a glass of orange juice, a portion of bread with a slice of turkey and tomato, and a banana
• Mid morning: a cereal bar or fruit salad
• Lunch: a half plate of stir-fried asparagus and a portion of tuna
• Mid afternoon: three tablespoons of oatmeal in milk or water and a slice of turkey
• Dinner: half a plate of sautéed vegetables and baked fish

Friday

• Breakfast: a bowl of cereal without sugar and a glass of skim milk
• Mid morning: a vegetable sandwich and a cup of tea
• Lunch: a pasta dish with shredded chicken and vegetables
• Mid afternoon: low-fat yogurt with ground nuts
• Dinner: half a plate of sautéed mushrooms and ham

Saturday

• Breakfast: toast with olive oil and tomato, and a cup of tea
• Mid morning: a handful of nuts or bread with avocado
• Lunch: a portion of beef fillet and baked potatoes
• Mid afternoon: a piece of fruit or natural yogur
• Dinner: a lemon fish fillet and a portion of salad or brown rice.

Sunday

• Free menu or healthy ingredients. You can repeat one of the menus from the week.

Did your triglyceride test not show the best results? Don’t hesitate to try this delicious weekly menu to bring them back to normal levels.