What foods can lower triglyceride levels?

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Last updated: August 20, 2026 • View editorial policy

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Foods That Lower Triglycerides

Emphasize fatty fish (at least 2 servings per week), vegetables, legumes, fiber-rich whole grains, and nuts while strictly limiting added sugars, sugar-sweetened beverages, and alcohol. 1

Priority Foods to Emphasize

Fatty Fish and Seafood

Consume at least 2 servings per week of fatty fish rich in omega-3 fatty acids (EPA and DHA). 1 The highest omega-3 content fish include:

  • Anchovy, herring, and farmed Atlantic salmon (approximately 2.1g omega-3 per 3.5-oz serving)
  • Wild Atlantic salmon (1.8g per serving)
  • Sardines, trout, and sockeye salmon (1.0-1.4g per serving) 2

Even lean fish consumption lowers triglycerides compared to other protein sources. 3 For patients with triglycerides 500-999 mg/dL, emphasize either fatty or lean fish at 2 or more servings weekly. 1

Vegetables and Legumes

Emphasize vegetables at every meal, particularly non-starchy varieties. 1 Legumes (beans, lentils, chickpeas, tofu) should be emphasized as plant-based protein sources that replace red meat. 1

Important caveat: If triglycerides exceed 500 mg/dL, avoid high glycemic index vegetables like carrots, potatoes, sweet potatoes, yams, and parsnips. 1

Fiber-Rich Whole Grains

Consume 6 servings daily of fiber-rich whole grains (4-6 servings if triglycerides are 500-999 mg/dL). 1 Replace refined grains like white bread, white rice, and pasta with whole-grain cereals, brown rice, and whole-grain bread. 1

Nuts and Seeds

Emphasize nuts and peanuts for patients with triglycerides below 500 mg/dL. 1 These provide healthy fats and help replace less healthy protein sources.

Fruits (With Caveats)

Whole fruit consumption is associated with 21% lower risk of hypertriglyceridemia in observational studies. 1, 4 For triglycerides below 500 mg/dL, consume 3-4 servings daily of fresh fruit without added sugar. 1

Critical restriction: If triglycerides are 500-999 mg/dL, limit to 3-4 servings and avoid high glycemic index fruits (pineapples, mangoes, watermelon, ripe bananas). If triglycerides exceed 1,000 mg/dL, limit to 1 serving daily. 1

Foods to Strictly Limit or Eliminate

Added Sugars and Sugar-Sweetened Beverages

This is non-negotiable. Higher dietary sugar intake increases triglycerides by 9.7 mg/dL independent of body weight effects. 1

  • Below 500 mg/dL: Limit added sugars to <6% of calories; restrict sugar-sweetened beverages 1
  • 500-999 mg/dL: Limit added sugars to <5% of calories; abstain completely from sugar-sweetened beverages 1
  • ≥1,000 mg/dL: Eliminate added sugars and sugar-sweetened beverages completely 1

Fructose stimulates hepatic triglyceride synthesis more than glucose and impairs postprandial triglyceride clearance. 1

Alcohol

  • Below 500 mg/dL: Restrict to maximum 2 drinks/day for men, 1 drink/day for women (prefer wine or beer with lower alcohol content) 1
  • 500 mg/dL or higher: Abstain completely 1

Saturated Fats

Limit saturated fats and emphasize unsaturated fats at all triglyceride levels. 1 Full-fat dairy products should be limited (below 500 mg/dL) or eliminated (above 500 mg/dL). 1

Macronutrient Strategy Based on Triglyceride Level

For Triglycerides <500 mg/dL:

  • Total fat: 30-35% of calories
  • Type of fat: Replace saturated fats with polyunsaturated fatty acids (PUFAs). For every 1% energy from carbohydrates replaced by PUFAs, triglycerides decrease by 2.3 mg/dL 1

For Triglycerides 500-999 mg/dL:

  • Total fat: 20-25% of calories 1

For Triglycerides ≥1,000 mg/dL:

  • Very low fat: 10-15% of calories or less
  • Limit fats to 20-30g/day or less 1

Key Mechanistic Insights

Replacing carbohydrates with monounsaturated fatty acids (MUFAs) lowers triglycerides by 1.7 mg/dL per 1% energy substitution; replacing with PUFAs lowers by 2.3 mg/dL. 1 This explains why the type of fat matters more than total fat when triglycerides are moderately elevated.

An individualized lifestyle intervention focusing on these dietary modifications achieved a 48% reduction in triglycerides regardless of lipid-lowering medications. 1

Common Pitfalls to Avoid

  1. Don't eliminate all fruit based on fructose concerns—whole fruit is protective, unlike added sugars 1, 4
  2. Don't focus only on fat restriction—refined carbohydrates and added sugars are equally or more problematic 1
  3. Don't substitute with artificial sweeteners liberally—use cautiously as long-term effects remain unclear 1
  4. Don't forget that even lean fish lowers triglycerides—fatty fish isn't the only option 3

References

3
Research

The effect of lean fish consumption on triglyceride levels.

The Physician and sportsmedicine, 2009

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This information is intended for healthcare professionals. Any medical decision-making should rely on clinical judgment and independently verified information. The content provided herein does not replace professional discretion and should be considered supplementary to established clinical guidelines. Healthcare providers should verify all information against primary literature and current practice standards before application in patient care. Dr.Oracle assumes no liability for clinical decisions based on this content.