If you've recently been told that your triglycerides are elevated, you're not alone. High triglycerides are a common health concern that can increase your risk of heart disease, stroke, fatty liver disease, and other metabolic conditions.
The good news? Nutrition and lifestyle changes can have a significant impact on lowering triglyceride levels—often without needing drastic diets or complicated meal plans.
In this article, we'll break down the most effective dietary strategies to help reduce triglycerides and support long-term heart health.
What Are Triglycerides?
Triglycerides are a type of fat found in your bloodstream. After you eat, your body converts extra calories into triglycerides and stores them in fat cells for future energy.
While some triglycerides are normal and necessary, consistently elevated levels can increase your risk of cardiovascular disease and other health complications.
Common causes of high triglycerides include:
Excess sugar intake
Refined carbohydrates
Excess alcohol consumption
Obesity
Poorly controlled diabetes
Physical inactivity
Certain medications
1. Cut Back on Added Sugar
One of the biggest contributors to elevated triglycerides is excess sugar intake.
When you consume more sugar than your body needs, the excess is converted into triglycerides and stored as fat.
Foods and beverages high in added sugars include:
Cookies, cakes, and pastries
Candy and desserts
Soda and sweetened beverages
Sweet tea
Energy drinks
Flavored yogurts
Sugary breakfast cereals
The National Lipid Association recommends limiting added sugars to:
Women: No more than 25 grams (6 teaspoons) daily
Men: No more than 36 grams (9 teaspoons) daily
Quick Tip:
Check the Nutrition Facts label and pay attention to the "Added Sugars" section. Many foods marketed as healthy contain more sugar than expected.
2. Limit Refined Carbohydrates
Not all carbohydrates affect triglycerides the same way.
Refined carbohydrates are quickly digested, causing rapid spikes in blood sugar and insulin levels, which may contribute to higher triglycerides over time.
Foods to limit include:
White bread
White rice
Traditional pasta
Crackers
Processed snack foods
Instead, choose higher-fiber alternatives such as:
Whole-grain breads
Brown rice
Quinoa
Oats
Whole-wheat pasta
Farro and barley
Fiber slows digestion, improves blood sugar control, and may help lower triglyceride levels.
3. Choose More Heart-Healthy Fats
Many people assume all fats are harmful, but the type of fat matters.
Replacing saturated fats with unsaturated fats may help improve triglyceride levels and overall cardiovascular health.
Include More:
Olive oil
Avocados
Almonds, walnuts, and pistachios
Chia seeds and flaxseeds
Natural nut butters
Eat Fatty Fish Twice Per Week
Fatty fish provide omega-3 fatty acids, which have been shown to support healthy triglyceride levels.
Great options include:
Salmon
Tuna
Sardines
Mackerel
Herring
Limit:
Butter
Heavy cream
Full-fat cheese
Fatty cuts of red meat
Processed meats
4. Be Careful with Alcohol
Even small amounts of alcohol can significantly increase triglyceride levels in some individuals.
Alcohol is processed differently than most foods and can stimulate the liver to produce more triglycerides.
If your triglycerides are elevated, consider:
Avoiding alcohol completely
Discussing safe alcohol intake with your healthcare provider
Monitoring how your lab values respond after reducing intake
Many people see meaningful improvements in triglyceride levels simply by eliminating alcohol for several weeks.
Additional Lifestyle Strategies to Lower Triglycerides
Nutrition is powerful, but combining dietary changes with healthy lifestyle habits often produces the best results.
Maintain a Healthy Weight
Losing even 5–10% of your body weight can help reduce triglycerides and improve overall heart health.
Stay Physically Active
Aim for at least:
150 minutes of moderate exercise per week
Examples include:
Walking
Cycling
Swimming
Strength training
Manage Blood Sugar
If you have diabetes or prediabetes, improving blood sugar control can significantly reduce triglyceride levels.
When Should You See a Dietitian?
If you've been diagnosed with high triglycerides, working with a registered dietitian can help you create a personalized plan that fits your lifestyle, food preferences, and health goals.
At Compass Nutrition, our registered dietitians help patients improve cholesterol, triglycerides, blood sugar, weight management, and overall heart health through practical, evidence-based nutrition counseling.
Ready to Improve Your Heart Health?
Struggling to Lower Your Triglycerides on Your Own? Our registered dietitians can create a personalized nutrition plan tailored to your lab results, health history, and lifestyle.
Key Takeaways
Limit added sugars and sweetened beverages.
Replace refined carbohydrates with whole grains.
Choose heart-healthy fats like olive oil, nuts, and avocado.
Eat fatty fish rich in omega-3s at least twice per week.
Avoid or limit alcohol.
Combine nutrition changes with exercise and weight management for the greatest benefit.
Small changes can lead to meaningful improvements in triglyceride levels and long-term cardiovascular health.
Ready to Lower Your Triglycerides and Protect Your Heart Health?
Work one-on-one with a Compass Nutrition dietitian to develop a realistic, sustainable plan that fits your lifestyle.