What is the best diet to lower triglycerides?

Best Diet for Lowering Triglycerides

The most effective diet for lowering triglycerides includes reducing refined carbohydrates, eliminating added sugars and fructose, limiting alcohol, incorporating marine-derived omega-3 fatty acids, and following a Mediterranean-style eating pattern. 1

Key Dietary Principles for Triglyceride Reduction

Carbohydrate Modification

• Reduce total carbohydrates: Decreasing carbohydrate intake can lower triglycerides by 20-50% 1
• Eliminate added sugars and fructose: These have a particularly strong triglyceride-raising effect 1
• Choose complex carbohydrates: Replace refined grains with fiber-rich whole grains 1
• Increase dietary fiber: Helps counteract the triglyceride-raising effect of carbohydrates 1

Fat Consumption

• Eliminate industrial trans fats: These raise triglycerides and other atherogenic lipoproteins 1
• Limit saturated fats: Restrict to <7% of total calories 1
• Increase marine-derived omega-3 fatty acids: Consume fatty fish 2-3 times weekly 1
  • Marine sources are superior to plant sources for triglyceride reduction 1
  • Only marine-derived EPA and DHA effectively lower triglycerides 1

Protein Sources

• Emphasize plant-based proteins: Replace red meat with plant proteins 1
• Include lean fish and seafood: Prioritize fresh or frozen options without added sodium 1

Other Important Factors

• Achieve weight loss: A 5-10% weight loss can result in a 20% decrease in triglycerides 1
• Limit alcohol consumption: Complete abstinence is recommended for those with hypertriglyceridemia 1
• Adopt a Mediterranean-style diet: This pattern has been shown to effectively lower triglycerides 1

Best Fish Sources of Omega-3 Fatty Acids

The following fish provide the highest amounts of omega-3 fatty acids per 3.5-oz serving 1:

• Anchovy (canned): 2.1g
• Herring, Atlantic (kippered): 2.1g
• Salmon, Atlantic (farmed): 2.1g
• Salmon, Atlantic (wild): 1.8g
• Herring, Atlantic (pickled): 1.4g
• Sardines (canned in tomato sauce): 1.4g

Practical Implementation Tips

1. Start with carbohydrate reduction: Focus on eliminating added sugars, sweetened beverages, and refined grains
2. Add omega-3 rich foods: Include fatty fish 2-3 times weekly
3. Replace saturated fats: Substitute with monounsaturated fats (olive oil, avocados) or polyunsaturated fats
4. Increase fiber intake: Add legumes, vegetables, and whole grains
5. Limit alcohol: Ideally eliminate completely for those with elevated triglycerides

Important Considerations

• The triglyceride-lowering effect of dietary changes ranges between 20-50% 1
• Non-marine sources of omega-3s (flaxseed, walnuts) have not shown consistent triglyceride reduction 1
• High-carbohydrate diets can increase postprandial glucose, insulin, and triglycerides 1
• For severe hypertriglyceridemia (≥500 mg/dL), more aggressive dietary measures may be needed alongside medication 2, 3

Common Pitfalls to Avoid

• Focusing only on fat reduction: Low-fat, high-carbohydrate diets can paradoxically increase triglycerides 1
• Relying on plant-based omega-3s: These don't convert efficiently to the active triglyceride-lowering compounds 1
• Neglecting weight management: Excess body weight, especially visceral adiposity, is strongly associated with elevated triglycerides 1
• Overlooking alcohol intake: Even moderate alcohol consumption can significantly raise triglycerides 1

By implementing these dietary strategies alongside physical activity, patients can achieve significant reductions in triglyceride levels and improve their cardiovascular risk profile.