8 Foods to Manage High Triglyceride Levels

Having too many triglycerides in your blood can lead to problems with your heart and coronary artery. It's essential to include triglyceride-lowering foods in your diet.
8 Foods to Manage High Triglyceride Levels
Elisa Morales Lupayante

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

Last update: 15 December, 2022

High triglyceride levels, hypertriglyceridemia in medical terms, are an unhealthy medical condition. Heart health experts recommend keeping them within a normal range, below 150 mg/dl. Anything above that increases your risk of heart disease and pancreatitis, which is why it’s so important to manage high triglyceride levels.

Our body uses these lipids as an energy source. But you have to be careful, because too many of them is one of the main causes of coronary artery disease.

High triglyceride levels also go hand-in-hand with a decrease in high-density lipoproteins (HDL), also known as “good cholesterol.” This kind of cholesterol is key to clearing your arteries, so it’s not good for your levels of it to go down.

Luckily, a diet with reasonable amounts of fat and calories can naturally regulate your triglyceride levels before they impact your health.

Plus, there are some foods you can eat to help you manage them. Let’s take a look at them now.

Foods to manage high triglyceride levels

1. Olive oil

olive oil, one of the foods to manage high triglyceride levels

First on the list, extra virgin olive oil contains monounsaturated fats that can boost the levels of  good cholesterol in your arteries.

Regularly consuming olive oil can help manage high triglyceride levels, clean the arteries, and reduce inflammation.

Long-term, it can also help prevent serious heart disorders like coronary artery disease, thrombosis, and arteriosclerosis.

2. Legumes

Next, beans (part of the legume family) are great for their high content of essential nutrients. They’re an excellent choice for good heart health.

Their high levels of soluble fiber help remove bring down cholesterol and triglycerides in the body. They also help to keep either from building up on the arterial walls.

Plus, they’re also a healthy source of carbs and proteins. Your body uses these to keep your energy levels up.

3. Oily fish

oily fish

Next, oily fish is one of the best foods for supporting heart and brain health.

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It’s especially outstanding because it’s a major source of omega-3 fatty acids, a type of healthy fat that helps lower triglycerides.

It also has antioxidants and anti-inflammatory compounds that lower the negative effects of free radicals, the damaging molecules that speed up cell breakdown.

Some of the best oily fish include:

  • Mackerel
  • Salmon
  • Tuna
  • Sardines
  • Herring
  • Cod

4. Oats

Highlighted as one of the body’s main energy sources, oats are an excellent ally for lowering levels of these lipids in your arteries.

First of all, oats contain a significant amount of soluble fiber, a nutrient that stops bad fats from building up.

Secondly, they’re also low on the glycemic index. They even offer a small amount of monounsaturated and polyunsaturated fats, known for their help with these types of disorders.

5. Nuts

nuts and dried fruit

Walnuts, almonds, and other nuts provide a remarkable amount of omega-3 fatty acids. This is an indispensable nutrient that cleans the blood and supports heart health.

They’re also are rich in fiber and antioxidants which, in appropriate amounts, help manage triglyceride levels.

6. Avocados

Next, eating avocado every day is very great for your heart health and your body’s overall well-being.

This delicious fruit is incredibly rich in nutrients that decrease inflammation and lower the risk of chronic illnesses, among other things.

Avocado also has significant levels of good fat, antioxidants, and proteins. As you may know, these are all necessary for a healthy metabolism and clean arteries.

Plus, the oils in it can help you manage high triglyceride levels and excess bad cholesterol (LDL).

7. Garlic

chopped garlic

Garlic should definitely be part of the meal plan for anyone with this problem.

First of all, garlic contributes to the regulation of fats in the blood. This means that it also helps get rid of toxins.

A lot of people suggest eating it raw and  by itself. Believe it or not, this actually is the best way to take advantage of its properties.

8. Papaya

Lastly, papaya contains antioxidants, fiber, and natural enzymes that support the digestion of fats. At the same time, it also reduces the accumulation of bad fat and triglycerides.

You can have it by itself, in smoothies, or in fruit salads. These are all great ways to prevent plaque from forming and building up in your arteries.

All in all, keep in mind that incorporating these foods into your diet is only one part of fighting this health issue. Among other things, it’s essential to drink plenty of water and avoid too many fried foods, milk products, and other sources of saturated fats.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Estruch R, Ros E, Salas-Salvadó J, Covas MI, Corella D, Arós F, Gómez-Gracia E, Ruiz-Gutiérrez V, Fiol M, Lapetra J, Lamuela-Raventos RM, Serra-Majem L, Pintó X, Basora J, Muñoz MA, Sorlí JV, Martínez JA, Fitó M, Gea A, Hernán MA, Martínez-González MA; PREDIMED Study Investigators. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018 Jun 21;378(25):e34. doi: 10.1056/NEJMoa1800389. Epub 2018 Jun 13. PMID: 29897866.
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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.