Triglycerides: What Foods Can Help You Reduce Them?

Our bodies are complex machines that need to be healthy in order to function. High triglyceride levels can get in the way of that. Find out how to reduce them in the article below!
Triglycerides: What Foods Can Help You Reduce Them?

Last update: 30 November, 2018

More and more people are getting blood tests that show high triglycerides, which is the primary type of fat in the blood. A lot of times, they are linked to high cholesterol levels. You need to keep an eye on these levels and treat them as soon as possible in order to prevent cardiovascular disease and pancreatitis, among other health problems.

In this article, we are going to explain which foods you should avoid and which changes could help you to reduce triglycerides in your blood.

Harmful foods that raise triglycerides

The first thing you need to do is remove from your diet those so-called “bad” fats, which are saturated or trans fats, and which are found in the following animal or plant products:

  • Precooked foods: they are made with very low-quality oils and fats, and are generally cooked at high temperatures.
  • Fatty meat products
  • Whole dairy products
  • Margarine and butter: although margarine is a plant-based product, the quality of its ingredients and the processing it undergoes, turns it into a very unhealthy product, high in trans fat.  Butter, on the other hand, is high in animal fats but is also much more natural.  So if you had to choose, choose the latter, but always consumed in small portions.
  • Creams and creamy sauces
  • Coconut and palm oil
  • Industrial baked goods and pastries: these also contain large amounts of saturated fats, along with other ingredients like refined flour and sugar, which make these types of foods even worse.
  • Cured meats, especially those that are high in fat.
  • Foods that contain hydrogenated fats: we always recommend reading the labels of all the products you buy, because a lot of them hide these famous fats.

Breakfast platter

Healthy fats

It is important to point out that not all fats are harmful to health.  The body needs to consume fats in the same way it needs carbohydrates or protein, but you should find fats that are good for the body: healthy fats.

So the first types of foods we recommend are those that have a high content of healthy fats, like:

  • Vegetable oils extracted from the first cold press, like olive, sesame, or linseed oil.
  • Dried fruits, which also contain a lot of fiber and minerals.
  • Avocado, a very nourishing and extremely healthy fruit.  We also recommend consuming the seed, which helps better absorb the fat content.

These foods should be consumed every day, but in moderation, especially if you’re overweight.  Dry fruit, for example, should be consumed in small amounts.  You could eat a handful a day.  You should also mix these foods with carbohydrates and proteins to help better absorption.

Whole grains

Whole grains can also help reduce triglycerides in your blood, unlike their refined counterparts. Some examples of whole grains are:

  • Wheat
  • Rice
  • Oatmeal
  • Millet
  • Quinoa
  • Etc.

Along with any type of healthy bread or pastry made with rye, oats, buckwheat, etc.  You could use buckwheat, for example, to make crepes in the same way you would use white flour, just like they’re made is several places around France.


Oily fish

When you’re selecting an animal protein, preferably you should choose fish before meat; more specifically, oily fish, for its Omega-3 fatty acid content.

  • Salmon
  • Tuna
  • Mackerel
  • Sardines

Fruits and vegetables

You will also get a good dose of fiber by consuming fruits and vegetables every day, especially those that are in season and grown organically.  Throughout the day, you should consume at least five servings in total, raw and cooked.

We especially recommend leafy green vegetables (spinach, broccoli, berries, arugula, Swiss chard, etc.), citrus fruit (oranges, lemon, mandarins, grapefruit, limes) and apples.  If your apples are organic, it’s better to eat them with the skin as well.

Fresh salad

Plant-based beverages

In diets to lower triglycerides, experts always recommend skim or low-fat milk and derivatives. However, you also have a good alternative in plant-based beverages, which are more natural, more nourishing, and also provide fiber.

Buy or make your own beverages with rice, almonds, oats, etc.  You could even use it to make sauces and pastries.  These beverages are also completely cholesterol free.

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A Weekly Diet to Lower Triglycerides
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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 triglycerides.

Photos courtesy of cwd1978, MGFlady Disdain and Blue moon in her eyes.

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