Triglycerides: Lowering Them with Nutrition

Quick Answer

High triglycerides (above 150 mg/dL) increase heart disease risk. They can be effectively lowered through: reducing sugars and refined carbohydrates, increasing omega-3 from fish, avoiding alcohol, losing excess weight, and increasing physical activity. Dietary changes can lower triglycerides by 20-50% within weeks.

Introduction: Triglycerides - The Neglected Marker

When we talk about heart health, most people think only about cholesterol. But triglycerides are a very important marker - and unfortunately, often neglected. As a nutrition physician, I see daily patients with very high triglycerides, but they don't know what that means or how to lower them.

The good news: triglycerides respond quickly and excellently to nutrition - sometimes better than cholesterol. In this guide, I'll explain in detail everything you need to know.

What Are Triglycerides?

Simple Scientific Definition

Triglycerides are a type of fat (lipid) in your blood. When you eat food, your body converts excess calories - especially from sugars and carbohydrates - into triglycerides, and stores them in fat cells to use as energy later.

Simply put: Triglycerides = stored energy in your blood.

Why Are They Measured?

Because they're an indicator of:

• Your body's efficiency in using energy
• Risk of heart and artery disease
• Pancreas health (very high levels cause pancreatitis)
• Insulin resistance and diabetes

Normal and Dangerous Levels

Level (mg/dL)ClassificationMeaningLess than 150NormalExcellent - maintain it150-199Borderline highPay attention - time for change200-499HighModerate risk for heart disease - act now500 or moreVery highVery high risk for pancreatitis - emergency

Optimal level: Less than 100 mg/dL for best heart protection.

Why Are High Triglycerides Dangerous?

Health Risks

1. Heart and Artery Disease:

• Increases atherosclerosis
• Increases risk of heart attack and stroke
• Associated with plaque formation in arteries

2. Pancreatitis:

• When exceeding 500 mg/dL, risk of acute pancreatitis increases significantly
• This is a serious condition requiring immediate medical attention

3. Insulin Resistance and Diabetes:

• High triglycerides often come with insulin resistance
• This increases type 2 diabetes risk

4. Fatty Liver Disease:

• High triglycerides are associated with fat accumulation in liver

5. Metabolic Syndrome:

• High triglycerides are one of 5 signs of metabolic syndrome, which increases heart disease and diabetes risk

Causes of High Triglycerides

Dietary Causes (Most Important)

• Excess sugars: Especially fructose and added sugar
• Refined carbohydrates: White bread, white rice, pastries
• Excess calories: Any food beyond need converts to triglycerides
• Trans fats: Fried foods and commercial pastries
• Alcohol: Even moderate amounts raise triglycerides significantly

Other Health Causes

• Overweight and obesity (especially around abdomen)
• Lack of physical activity
• Uncontrolled diabetes
• Hypothyroidism
• Kidney disease
• Some medications (cortisone, some blood pressure drugs, birth control pills)
• Genetic factors (familial hypertriglyceridemia)

Nutrition Strategy to Lower Triglycerides

Principle One: Drastically Reduce Sugars

This is the single most important change you can make. Excess sugars - especially fructose - convert directly to triglycerides in the liver.

What to avoid:

• Added sugar: Soft drinks, sweetened juices, sweets, cookies
• Concentrated fructose: High fructose corn syrup (found in soft drinks and processed products)
• Honey and jam: Limit greatly - they're not 'healthy' for high triglycerides
• Juices: Even 100% natural - contain concentrated fructose without fiber

Alternative:

• Whole fruits (contain fiber that slows sugar absorption) - but limit to 2-3 servings daily
• Natural sweeteners in very small amounts (stevia if needed)

Principle Two: Choose Carbohydrates Wisely

Refined carbohydrates raise triglycerides. Solution: Replace with complex carbohydrates rich in fiber.

Avoid:

• White bread, white rice, white pasta
• Pastries, croissants, donuts
• Sweetened breakfast cereals

Choose instead:

• 100% whole wheat bread
• Brown rice, quinoa, bulgur
• Oats, barley
• Legumes (lentils, chickpeas, beans)

Important note: If your triglycerides are very high (above 300), you may need to reduce total carbohydrates - consult a nutritionist.

Principle Three: Increase Omega-3 (The Secret Weapon)

Omega-3 fatty acids (especially EPA and DHA) are among the most powerful natural triglyceride lowering agents.

Scientific evidence:

• 2-4 grams omega-3 daily can lower triglycerides by 25-50%
• Some doctors prescribe pharmaceutical omega-3 supplements (like Lovaza) for very high triglycerides

Best omega-3 sources:

FoodServingOmega-3 (grams)Salmon100g2.2Sardines100g1.5Mackerel100g2.6Tuna (fresh)100g1.3Ground flaxseedTablespoon2.3 (ALA)*Walnuts28g2.5 (ALA)*Chia seedsTablespoon2.5 (ALA)*

*ALA is a plant type of omega-3, converts partially to EPA/DHA in the body, but with lower efficiency (5-10%). So fish is best.

Recommendation:

• For prevention: Fatty fish twice weekly
• For high triglycerides: Fatty fish 3-4 times weekly, or omega-3 supplement (consult your doctor)

Principle Four: Choose the Right Fats

Avoid:

• Trans fats: Margarine, commercially fried foods, packaged pastries
• Excess saturated fats: Fatty red meat, butter, ghee, chicken skin, yellow cheeses

Choose:

• Monounsaturated fats: Olive oil, avocado, nuts
• Polyunsaturated fats: Omega-3 from fish, flaxseed

Principle Five: Increase Fiber

Fiber slows sugar absorption and improves blood fats.

Goal: 25-35 grams fiber daily

Best sources:

• Leafy vegetables
• Broccoli, cauliflower
• Legumes
• Oats, barley
• Fruits with skin (apples, pears)
• Chia and flax seeds

Principle Six: Avoid Alcohol Completely

Alcohol has a very strong effect on raising triglycerides - even moderate amounts. If your triglycerides are high, avoid alcohol completely.

Principle Seven: Limit Calories

Excess calories - from any source - convert to triglycerides. Weight loss (even 5-10% of your weight) can significantly lower triglycerides.

Sample Full Day Meal Plan

Breakfast:

• Oatmeal cooked with low-fat milk
• Tablespoon chia seeds
• Small handful blueberries
• 7 walnuts

Morning Snack:

• Medium apple with skin
• 10 almonds

Lunch:

• Grilled salmon (150g)
• Cooked quinoa
• Steamed broccoli and cauliflower
• Large green salad with olive oil and lemon

Afternoon Snack:

• Cucumber and carrots
• Quarter cup hummus

Dinner:

• Grilled chicken breast
• Cooked lentils
• Sautéed spinach with garlic

Approximate nutritional content:

• Calories: 1600-1800
• Carbohydrates: 45% (mostly complex)
• Protein: 25%
• Fats: 30% (mostly healthy)
• Fiber: 35 grams
• Omega-3: 3 grams

Other Lifestyle Changes

1. Exercise Regularly

• Effect: Exercise lowers triglycerides by 20-30%
• Recommendation: 150 minutes moderate activity weekly (30 minutes × 5 days)
• Best: Mix of aerobic exercises (walking, running, swimming) and resistance training

2. Lose Excess Weight

• Every 5 kilograms loss noticeably lowers triglycerides

3. Quit Smoking

• Smoking raises triglycerides and harms heart health

4. Control Diabetes

• If you have diabetes, good blood sugar control lowers triglycerides

When Do You Need Medications?

Nutrition is very powerful, but in some cases you need medications:

• Triglycerides above 500 mg/dL (pancreatitis risk)
• Triglycerides don't respond to nutrition after 3-6 months
• Familial hypertriglyceridemia
• Additional heart risk factors

Common medications:

• Fibrates: Like Fenofibrate
• Pharmaceutical omega-3: Like Lovaza (4 grams daily)
• Niacin: Lowers triglycerides and raises HDL
• Statins: If cholesterol is also high

Important: Don't stop medication without consulting your doctor, and continue healthy nutrition - both together are best.

How Long Until You See Results?

Triglycerides respond quickly to dietary changes:

• After one week: May start seeing decrease if you drastically reduced sugars
• After 2-4 weeks: Noticeable improvement (20-40% decrease common)
• After 3-6 months: Full effect of dietary and lifestyle changes

My advice: Retest after 6-8 weeks of starting changes.

Summary: Your Roadmap to Lowering Triglycerides

1. Drastically reduce sugars and refined carbohydrates - this is most important
2. Increase omega-3 from fatty fish - 3-4 times weekly
3. Choose complex carbohydrates rich in fiber
4. Use healthy fats (olive oil, nuts)
5. Avoid alcohol completely
6. Lose excess weight - even 5% makes a difference
7. Exercise regularly - 150 minutes weekly
8. Retest after 6-8 weeks

Triglycerides respond excellently to nutrition - commit, and you'll see amazing improvement.

Need a Personalized Plan to Lower Triglycerides?

I offer specialized nutrition consultations to help you lower triglycerides safely and effectively, with a meal plan appropriate for your condition.

Contact me via WhatsApp: +961 81 337 132

Frequently Asked QuestionsWhat's the difference between triglycerides and cholesterol?

Both are fats in blood, but different: cholesterol is used to build cells and hormones, while triglycerides are stored energy. Cholesterol is measured by LDL and HDL, while triglycerides are one number. Both are important for heart health, but triglycerides respond faster to nutrition.Can triglycerides be high even if I'm thin?

Yes, absolutely. Triglycerides don't depend only on weight, but on food quality. Even thin people can have high triglycerides if they eat lots of sugars and refined carbohydrates. Also, some people have genetic predisposition. Being thin doesn't mean you're automatically protected.Does 100% natural juice raise triglycerides?

Yes, unfortunately. Juice - even 100% natural - contains concentrated amount of fructose (fruit sugar) without fiber found in whole fruit. Fructose converts directly to triglycerides in the liver. One glass of orange juice contains sugar from 3-4 oranges, but without fiber. Solution: Eat whole fruit, and avoid juices.Are omega-3 supplements as effective as fish?

Yes, high-quality omega-3 supplements (containing EPA and DHA) are very effective for lowering triglycerides - studies confirm this. In fact, for very high triglycerides, doctors prescribe pharmaceutical supplements at high doses (2-4 grams). But ensure quality: Look for supplements containing EPA/DHA (not just ALA), and from trusted source. Consult your doctor for appropriate dose.What about fruits - should I avoid them?

Don't avoid them completely, but limit quantity. Whole fruits contain fiber, vitamins, and antioxidants. But also contain natural sugars. Recommendation: 2-3 fruit servings daily (serving = medium fruit or half cup). Choose lower-sugar fruits (berries, apples, pears) and avoid very high-sugar fruits in large amounts (bananas, grapes, mango, dates). Most important: Avoid juices and dried fruits.Are high triglycerides hereditary?

They can be. There's a condition called 'Familial Hypertriglyceridemia' where the body produces excess triglycerides or can't break them down properly. If your family has a history of high triglycerides or early heart disease, you may have genetic predisposition. But even in this case, nutrition and lifestyle make a big difference - and you may also need medications.How often should I test triglycerides?

For healthy adults over 20: Every 4-6 years as part of comprehensive lipid panel. If high or you have risk factors (obesity, diabetes, family heart disease): Every year or more. If you started dietary changes or new medication: Retest after 6-8 weeks to assess response. Important: Fast 9-12 hours before test (water allowed) for accurate reading.Medical Disclaimer

This article provides general educational information only and does not constitute medical advice. High triglycerides can be a sign of other health conditions requiring medical evaluation. If your triglycerides are above 500 mg/dL, this is an emergency requiring immediate medical attention to avoid pancreatitis. Do not stop your medications or start supplements without consulting your doctor, especially if you take blood thinners. Some conditions (like familial hypertriglyceridemia) require specialized medical treatment. The information here does not replace comprehensive medical evaluation.