Medical knowledge, Patient Education
High Triglycerides Eating Plan
Triglycerides are a type of fat in the blood. High levels of triglycerides can increase your risk of heart disease and stroke. If your triglyceride levels are high, choosing the right foods can help lower your triglycerides and keep your heart healthy. Work with your health care provider or a dietitian to develop an eating plan that is right for you.
What are tips for following this plan?
General guidelines
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Lose weight, if you are overweight. For most people, losing 5–10 lb (2–5 kg) helps lower triglyceride levels. A weight-loss plan may include:
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30 minutes of exercise at least 5 days a week.
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Reducing the amount of calories, sugar, and fat you eat.
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Eat a wide variety of fresh fruits, vegetables, and whole grains. These foods are high in fiber.
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Eat foods that contain healthy fats, such as fatty fish, nuts, seeds, and olive oil.
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Avoid foods that are high in added sugar, added salt (sodium), and saturated fat.
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Avoid low-fiber, refined carbohydrates such as white bread, crackers, noodles, and white rice.
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Avoid foods with trans fats or partially hydrogenated oils, such as fried foods or stick margarine.
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If you drink alcohol:
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Limit how much you have to:
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0–1 drink a day for women who are not pregnant.
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0–2 drinks a day for men.
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Your health care provider may recommend that you drink less than these amounts depending on your overall health.
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Know how much alcohol is in a drink. In the U.S., one drink equals one 12 oz bottle of beer (355 mL), one 5 oz glass of wine (148 mL), or one 1½ oz glass of hard liquor (44 mL).
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Reading food labels
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The amount of saturated fat. Choose foods with no or very little saturated fat (less than 2 g).
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The amount of trans fat. Choose foods with no transfat.
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The amount of cholesterol. Choose foods that are low in cholesterol.
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The amount of sodium. Choose foods with less than 140 milligrams (mg) per serving.
Shopping
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Buy dairy products labeled as nonfat (skim) or low-fat (1%).
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Avoid buying processed or prepackaged foods. These are often high in added sugar, sodium, and fat.
Cooking
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Choose healthy fats when cooking, such as olive oil, avocado oil, or canola oil.
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Cook foods using lower fat methods, such as baking, broiling, boiling, or grilling.
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Make your own sauces, dressings, and marinades when possible, instead of buying them. Store-bought sauces, dressings, and marinades are often high in sodium and sugar.
Meal planning
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Eat more home-cooked food and less restaurant, buffet, and fast food.
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Eat fatty fish at least 2 times each week. Examples of fatty fish include salmon, trout, sardines, mackerel, tuna, and herring.
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If you eat whole eggs, do not eat more than 4 egg yolks per week.
What foods should I eat?
Fruits
All fresh, canned (in natural juice), or frozen fruits.
Vegetables
Fresh or frozen vegetables. Low-sodium canned vegetables.
Grains
Whole wheat or whole grain breads, crackers, cereals, and pasta. Unsweetened oatmeal. Bulgur. Barley. Quinoa. Brown rice. Whole wheat flour tortillas.
Meats and other proteins
Skinless chicken or turkey. Ground chicken or turkey. Lean cuts of pork, trimmed of fat. Fish and seafood, especially salmon, trout, and herring. Egg whites. Dried beans, peas, or lentils. Unsalted nuts or seeds. Unsalted canned beans. Natural peanut or almond butter or other nut butters.
Dairy
Low-fat dairy products. Skim or low-fat (1%) milk. Reduced fat (2%) and low-sodium cheese. Low-fat ricotta cheese. Low-fat cottage cheese. Plain, low-fat yogurt.
Fats and oils
Tub margarine without trans fats. Light or reduced-fat mayonnaise. Light or reduced-fat salad dressings. Avocado. Safflower, olive, sunflower, soybean, and canola oils.
The items listed above may not be a complete list of recommended foods and beverages. Talk with your dietitian about what dietary choices are best for you.
What foods should I avoid?
Fruits
Sweetened dried fruit. Canned fruit in syrup. Fruit juice.
Vegetables
Creamed or fried vegetables. Vegetables in a cheese sauce.
Grains
White bread. White (regular) pasta. White rice. Cornbread. Bagels. Pastries. Crackers that contain trans fat.
Meats and other proteins
Fatty cuts of meat. Ribs. Chicken wings. Bacon. Sausage. Bologna. Salami. Chitterlings. Fatback. Hot dogs. Bratwurst. Packaged lunch meats.
Dairy
Whole or reduced-fat (2%) milk. Half-and-half. Cream cheese. Full-fat or sweetened yogurt. Full-fat cheese. Nondairy creamers. Whipped toppings. Processed cheese or cheese spreads. Cheese curds.
Fats and oils
Butter. Stick margarine. Lard. Shortening. Ghee. Bacon fat. Tropical oils, such as coconut, palm kernel, or palm oils.
Beverages
Alcohol. Sweetened drinks, such as soda, lemonade, fruit drinks, or punches.
Sweets and desserts
Corn syrup. Sugars. Honey. Molasses. Candy. Jam and jelly. Syrup. Sweetened cereals. Cookies. Pies. Cakes. Donuts. Muffins. Ice cream.
Condiments
Store-bought sauces, dressings, and marinades that are high in sugar, such as ketchup and barbecue sauce.
The items listed above may not be a complete list of foods and beverages you should avoid. Talk with your dietitian about what dietary choices are best for you.
Summary
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High levels of triglycerides can increase the risk of heart disease and stroke. Choosing the right foods can help lower your triglycerides.
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Eat plenty of fresh fruits, vegetables, and whole grains. Choose low-fat dairy and lean meats. Eat fatty fish at least twice a week.
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Avoid processed and prepackaged foods with added sugar, sodium, saturated fat, and trans fat.
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If you need suggestions or have questions about what types of food are good for you, talk with your health care provider or a dietitian.
This information is not intended to replace advice given to you by your health care provider. Make sure you discuss any questions you have with your health care provider.
