Diet Plan to Control Triglycerides
The most effective dietary approach to control triglycerides is adopting a Mediterranean-style eating pattern that reduces refined carbohydrates and added sugars, incorporates omega-3 fatty acids from fatty fish, and emphasizes whole foods while limiting alcohol consumption. 1
Key Dietary Modifications
Carbohydrate Management
- Reduce total carbohydrate intake - can lower triglycerides by 20-50% 1
- Eliminate added sugars and fructose - these have a strong triglyceride-raising effect 2
- Limit added sugars to <10% of calories for triglycerides <500 mg/dL
- Further restrict to <5% of calories for triglycerides ≥500 mg/dL
- Choose complex carbohydrates:
- Replace refined grains with fiber-rich whole grains
- Consume whole fruits rather than fruit juices 2
- Increase dietary fiber to counteract triglyceride-raising effects of carbohydrates
Fat Management
- Increase marine-derived omega-3 fatty acids:
- Eliminate industrial trans fats - they raise triglycerides and other atherogenic lipoproteins 1
- Limit saturated fats to less than 7% of total calories 1
- Increase monounsaturated and polyunsaturated fats - studies show these can decrease triglycerides by 9.3 mg/dL 2
Protein Management
- Emphasize plant-based proteins - replacing red meat with plant proteins is recommended 1
- Include lean fish and seafood - prioritize fresh or frozen options without added sodium 1
Omega-3 Rich Foods Chart
| Fish Type (3.5 oz serving) | Omega-3 Content |
|---|---|
| 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 |
Mediterranean Diet Components
The Mediterranean diet has shown consistent evidence for effectiveness in reducing triglycerides 1, 2:
- High intake of fruits, vegetables, and whole grains
- Emphasis on olive oil as primary fat source
- Moderate consumption of fish, poultry, and dairy
- Limited red meat
- Optional moderate wine consumption (though alcohol should be limited with hypertriglyceridemia)
Additional Lifestyle Modifications
- 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
- Regular physical exercise - an important ancillary measure 3
Common Pitfalls to Avoid
- Focusing only on fat reduction while ignoring carbohydrate quality
- Relying on plant-based omega-3s (flaxseed, walnuts) which have not shown consistent triglyceride reduction 1
- Neglecting weight management - excess body weight is an important factor in hypertriglyceridemia 3
- Overlooking alcohol intake - can significantly raise triglycerides 1, 3
- Consuming fruit juices instead of whole fruits - whole fruits are associated with lower triglycerides 2
When Diet Alone Is Not Enough
If dietary changes and lifestyle modifications don't adequately control triglycerides, medication may be necessary, particularly for severe hypertriglyceridemia (≥500 mg/dL) 3. Fenofibrate and prescription omega-3 fatty acids are FDA-approved options as adjunctive therapy to diet 3, 4.