High Triglycerides

Lower triglycerides in ~6 weeks; alcohol, fats, simple carbs and sugars raise triglycerides

Recommended For

High triglycerides, Triglyceride levels, high.

Diet Goals

Low sugar, low fat diet

  • Lower sugar intake to less than 10% of total calories
  • Limit calorie and carb intake to prevent excess of either
  • Physical activity 30 mins/day; limit alcohol intake
You never think of sugar as a risk factor for heart attack and stroke, but it is. A poor diet is the most common cause of high triglycerides.

Food Recommendations

Foods to Eat

Low sugar: Berries, greek yogurt, DIY fruit smoothie
Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp
Low fat dairy: Skim, 1% milk, yogurt, cheeses, buttermilk
High fiber foods: Lentils, chia seeds, whole grains, popcorn

Foods to Avoid

High carbs: White foods: Rice, potatoes, pasta, bread, crackers
Trans fats: Fried foods, cakes, cookies, pies, frozen pizza
Alcohol: Beer, wine, liquor, canned alcohol drinks
Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits
High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce
Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes

Diet Rules

Additional Information

Research

Studies show the best way to reduce triglycerides is to eat fewer carbs - especially sugar; low carb & low fat diets can help.
Research has connected high triglycerides with diabetes, sugar & carb rich diets, obesity, hypothyroidism, alcohol, inactivity, tobacco use.
Healthy food choices, exercise, weight loss (5%) can lower triglycerides in 2-3 weeks; re-check levels in 3-6 months.

Caveats

Extra calories, sugar & alcohol turn into triglycerides; stored in fat cells throughout the body.
Evidence shows a 5-10% weight loss can result in a 20% decrease in triglycerides.
Medications such as thiazide diuretics, beta blockers, estrogen, tamoxifin, some anti-HIV drugs, steroids, isotretinoin can increase triglycerides.
High triglycerides can be from underactive thyroid, kidney disease, diabetes, excess weight, inactivity, smoking, alcohol.

References

Triglycerides: Frequently Asked Questions. (2011). American Heart Association. https://www.heart.org/idc/groups/ahamah-public/@wcm/@sop/@smd/documents/downloadable/ucm_425988.pdf
AssociatedPress. (2018). 5 Percent of Calories Should Be From Sugar, WHO Says. NBC News/The Associated Press. http://www.nbcnews.com/health/diet-fitness/5-percent-calories-should-be-sugar-who-says-n45166
Gearing, M. (2015). Natural and Added Sugars: Two Sides of the Same Coin. Harvard University/The Graduate School of Arts. http://sitn.hms.harvard.edu/flash/2015/natural-and-added-sugars-two-sides-of-the-same-coin/
Hsu, S.-Y., Lee, W.-J., Chong, K., Ser, K.-H., & Tsou, J.-J. (2015). Laparoscopic bariatric surgery for the treatment of severe hypertriglyceridemia. Science Direct. https://www.sciencedirect.com/science/article/pii/S101595841400061X
Kang MD, S., & Snyder APRN, M. (n.d.). The Truth About Triglycerides. University of Rochester Medical Center/Health encyclopedia. Retrieved January 27, 2022, from https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=56&contentid=2967
Lee, M. (2018). Triglycerides in Vegetarians. SFGATE. https://healthyeating.sfgate.com/triglycerides-vegetarians-9416.html
LeWine MD, H. (2023). Should you worry about high triglycerides? These blood fats can be one of the signs of metabolic syndrome, which increases the risk for having a heart attack or stroke. Harvard Health Publishing. Harvard Medical School. https://www.health.harvard.edu/heart-health/should-you-worry-about-high-triglycerides
Luna-Castillo, K., Olivares-Ochoa, X., Hernández-Ruiz, R., Llamas-Covarrubias, I., Rodríguez-Reyes, S., Betancourt-Núñez, A., Vizmanos, B., Martínez-López, E., Muñoz-Valle, J., Márquez-Sandoval, F., & López-Quintero, A. (2022). The Effect of Dietary Interventions on Hypertriglyceridemia: From Public Health to Molecular Nutrition Evidence. MDPI Journals. PMID: 35268076; PMCID: PMC8912493. doi:%2010.3390/nu14051104
Nissen MD, S. (2021). How To Lower Your Triglycerides Naturally. Cleveland Clinic. https://health.clevelandclinic.org/how-to-lower-your-triglycerides-naturally/
Pawlak, R. (2017). Vegetarian Diets in the Prevention and Management of Diabetes and Its Complications. Diabetes Spectrum. https://diabetesjournals.org/spectrum/article/30/2/82/32272/Vegetarian-Diets-in-the-Prevention-and-Management
Reeves MD, M. (2022). Want to decrease your chances for chronic disease? Researchers found that a vegetarian diet does just that. Loma Linda University Health. https://lipidworld.biomedcentral.com/articles/10.1186/s12944-019-0972-0#citeas
Scher MD, B. (2021). How to lower triglycerides. DietDoctor.com. https://www.dietdoctor.com/cholesterol/triglycerides
LOWERING YOUR TRIGLYCERIDES. (n.d.). UMass Chan Medical School. Retrieved June 23, 2023, from https://www.umassmed.edu/nutrition/Cardiovascular/handouts/lowering-triglycerides/
Xia, T., Li, Y., Huang, F., Chai, H., Huang, B., Li, Q., Zhao, Z., Liao, Y., Zuo, Z., Peng, Y., Chen, M., & Huang, D. (2019). The triglyceride paradox in the mortality of coronary artery disease. Lipids in Health. https://lipidworld.biomedcentral.com/articles/10.1186/s12944-019-0972-0#citeas