Seven Ways to Lower High Triglycerides at Breakfast Time

If you want to reduce your triglyceride levels, have oatmeal for breakfast. Indeed, the soluble and insoluble fiber in oats supports cardiovascular health.
Seven Ways to Lower High Triglycerides at Breakfast Time
Valeria Sabater

Written and verified by psychologist Valeria Sabater.

Last update: 11 July, 2022

You hear a lot about how bad cholesterol is for your health. However, there’s not much heard about triglycerides, which are also important lipids.

Although your body uses this type of fat as an energy source, its accumulation in your blood can lead to serious heart disease. Fortunately, it can be controlled with your diet, especially with certain foods you can eat for breakfast. Don’t hesitate to give them a try.

Breakfast options to reduce your high triglycerides

Here are some breakfast options for you to try and to inspire you to make other healthy and tasty recipes. In fact, reducing your high triglycerides can be a really easy goal for you to achieve early every morning.

A loaf of bread and olive oil.
You can vary the bread according to your own preference but the most recommended is rye.

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

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

  • The omega 3 content in olive oil will help minimize the presence of triglycerides in the blood, which tend to harden the arteries and overload the liver’s functions. Furthermore, a study in the journal, Nutrients, claims that olive oil can reduce cholesterol as well as triglycerides in the body.
  • 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

When it comes to reducing cholesterol and triglyceride levels, it’s advisable to include fruits and vegetables in your diet.

  • Dried fruits, such as raisins and dates, aren’t recommended. However, strawberries, blueberries, cherries, and raspberries are great options. They’re low in fructose and really rich in vitamin C.
  • Bananas are another fruit ideal at breakfast time and they help reduce triglycerides.

3. A morning drink

If you want to reduce your high triglycerides at breakfast time, make this drink. However, make sure you don’t add whole milk or any other type of fat, as that would make it detrimental to your cardiovascular health.

A woman drinking a shake to lower high triglycerides.


  • An apple.
  • Fresh spinach (30g).
  • A glass of water (250 ml).
  • 1 tbsp of oats (10g).
  • 5 tbsp lemon juice (50 ml).


  • Wash the spinach and apple well. You can use the apple with the skin or without, whatever you prefer. Cut into quarters and take out the seeds.
  • Incorporate the apple pieces, spinach, lemon juice, oats, and the cup of water into a blender.
  • Blend until smooth.
  • Drink as part of your breakfast.

4. Say yes to oatmeal

Oats are recommended for almost any kind of diet. This mighty king of the grains is, without a doubt, your heart’s best friend. It helps you regulate your cholesterol and triglyceride levels, to lose weight, and gives you an energy boost.

In addition, a study published in the Journal of the Medical Association of Thailand claims that consuming this cereal daily can help reduce cholesterol and triglycerides in adults. Therefore, they’re ideal to include in your daily diet.

  • The secret to their benefits lies in their soluble and insoluble fiber.
  • The beta-glucan and mucilage in oats optimize the metabolism of cholesterol and triglycerides.

5. Avocado and watermelon

Watermelon is the fruit with the highest water content. Although it contains little fructose it has reasonable quantities of vitamins, minerals, and lycopene. If you combine it with half an avocado on toast you’ll obtain many health benefits. That’s because avocado is a source of monounsaturated and unsaturated fatty acids, potassium, and vitamins C, B3, and B6.

  •  Omega-3 and 6 fatty acids help control your high triglyceride levels.
  • It’s advisable to consume a little less than half an avocado along with a portion of watermelon. This will give you significant amounts of fiber, potassium, magnesium, and vitamin C, among other nutrients.

6. Apple and walnuts

A well balanced breakfast.
There are many delicious recipes for breakfast containing apples and other fruits.

Another great combination is a green apple with walnuts. With these two ingredients, you can make a bowl of oatmeal, a yogurt, or a shake. Note that you must consume the whole apple, cut in pieces and with the skin on, to which you add a few nuts.

  • It’s simple, tasty, satisfying, and a fabulous remedy for taking care of your cardiovascular health.
  • Apples are rich in antioxidants, pectins, and vitamins and minerals, which fight against high triglycerides.
  • Walnuts are rich in monounsaturated fats, are anti-inflammatories, and contain vitamin E, folic acid, magnesium, and calcium.

Make yourself a bowl with about 3-4 spoonfuls of natural yogurt without sugar, a few walnuts, and an apple, of any color. You’ll see the results in a few months.

You might like to read:  5 Benefits of Eating Apples

7. Tomatoes, olive oil, and wholewheat toast

We’ve already mentioned how olive oil helps to reduce cholesterol and triglycerides in the blood. Wholewheat bread is a source of healthy carbohydrates with added fiber which means it’s really good for you.

Tomatoes have multiple benefits for the body. In fact, according to a study published in the journal, Atherosclerosis, this fruit protects the heart by reducing the levels of lipids in the blood and regulating blood pressure and endothelial function.

This is a typical Mediterranean breakfast. According to the journal, Nutrients, it reduces triglycerides and other markers of certain metabolic disorders. You could also add ham if you wanted to make it even more delicious and nutritious.

Use breakfast time to reduce your high triglycerides

If you have any doubts about how to eat a balanced diet that meets the needs of your body, consult a nutritionist. Bear in mind that the aforementioned proposals are just some of the many options you could choose for healthy and delicious breakfasts.

Finally, take advantage of breakfast time to start including more fruits in your diet. You’ll see how, gradually, along with other good habits, you’ll manage to reduce your high triglycerides.

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The contents of this publication are for informational purposes only. At no time can they serve to facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult with your trusted specialist if you have any doubts and seek their approval before beginning any procedure.