Dietary Model To Lower Triglycerides

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Although it is possible that if our triglyceride levels are very high we must resort to pharmacological help, we can control the hypertriglycidemia through the diet if we make the right choices.

Hypertriglyceridemia or, as we know it more commonly, high triglycerides, is a condition in which the amount of saturated fats in our body is excessive. When this situation arises, it is urgent to take measures to lower triglycerides. Therefore, today we bring you information about them and what you can do through the diet to lower triglycerides. Otherwise, our health could be put at serious risk.

Risk of high triglycerides

What we call triglycerides are the saturated fats that are generated in our body. These are produced from fatty acids.

When the production of triglycerides exceeds normality standards (150 mg / dl), it is considered that we enter a state of hypertriglyceridemia. This should be treated immediately as it could eventually lead to atherosclerosis.

If your levels are high, it is best to consult the doctor immediately to give you proper treatment.

In addition, you can supplement this with a diet to lower triglycerides. This should contain mostly foods low in saturated fats.


High triglycerides may be the consequence of several factors. Among them we find:

  • Genetics: The family history of hypertriglyceridemia puts us at higher risk of getting it in the course of our life.
  • Poor diet: The excessive intake of fats and proteins, together with a lack of fiber, leads to the high production of triglycerides.
  • Obesity and overweight: People who are overweight are at a higher risk of having high triglycerides. Therefore, they should control it as much as possible.
  • Lack of physical exercise: Together with a poor diet, sedentary lifestyle significantly increases the possibility of you developing hypertriglyceridemia.
  • Snuff: Smoking is harmful for many reasons. In this case, because it raises the levels of triglycerides.

How to lower high triglycerides with diet

In addition to the medication that the doctor can prescribe, it is essential to perform a diet to lower high triglycerides. This food plan will include foods that will help the treatment of hypertriglyceridemia.

Diet to lower triglycerides

Fortunately, with measures as simple as improving our diet we can normalize the production of these elements.

Below we detail some foods that you can consider as your allies to lower triglycerides and bring them to normal rates.

  • Dairy products: You can eat yogurt, skim milk or diet cheese.
  • Eggs: You can eat egg whites daily. However, the yolks should not be consumed more than three times a week until your triglyceride levels fall to normal levels.
  • Carnes: Prefer lean meats or chicken breast. Also, you can afford to eat beef twice a week. In any case, the cooking method must be grilled, grilled or baked. In addition, it is preferable to take fish meat, especially salt water.
  • Almost all vegetables, preferably raw.
  • Whole grains: The most beneficial for you if you have high triglycerides are oats, wheat germ, wheat bran and brown rice. These contain fiber, which will help you eliminate lipids.
  • Fruits: Better still if it’s about fruits that can be eaten with the skin, since that’s where most of the fiber resides.
  • Water and juices: Find that the juices are natural fruit. These contain more vitamins and minerals.

Foods that you should avoid

A person with high triglycerides should refrain from consuming certain products to get triglyceride levels back to normal. Next, we mention what you should not eat.

  • Sweet: You should avoid sweets in general. At most, you can occasionally allow yourself to consume a little bit of dietary jam.
  • Coffee: While you are on a diet to lower triglycerides, avoid drinking coffee. Especially in excess. However, you can drink one once in a while.
  • Carbonated beverages: Eliminates the intake of soft drinks and pasteurized drinks. Remember that they have high amounts of sugar and other chemicals.
  • Seasonings: Generally those who have high triglycerides also have high blood pressure. Therefore, the amount of salt decreases.
  • Aguacate: Although it is very tasty, you must eliminate it from your diet to lower triglycerides, as it contains fatty acids. You can eat one every so often, but not in large quantities.
  • Coco: Although it does not seem so at first sight, coconut contains fats, so we must eliminate it from our diet if we want to lower triglycerides.
  • Fritters: The worst enemy of your health if you have high triglycerides is fried foods. Avoid them at all costs, because they immediately impact your triglyceride levels. Instead, cook on the grill, roast, bake or grill.
  • Packaged baubles: Forget, for example, packaged sandwiches, because they usually have high fat content. And not any type of fat, but saturated and Trans. These are the ones that can be considered bad and can drastically raise your triglyceride levels.


We should end up giving you the best recommendation if you have high triglycerides: go to specialized medical attention. If your triglyceride levels are slightly elevated, you may only return to normal levels with the diet. However, if it is very high triglycerides, it will be necessary to take other measures, such as medication.

In addition, regular exercise can also be very beneficial in helping to lower triglyceride levels. Therefore, do not hesitate to sign up for a sport or exercise on your own

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Dietary Model To Lower Triglycerides

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