7 Triglyceride Lowering Foods

When it comes to combatting high triglyceride levels, switching to a healthy diet is the first and the best course of action. Essential to your body’s functionality, triglycerides are stored in your fat cells and later released for energy in between meals. However, having elevated triglyceride levels can lead to hardening of the arteries or thickening of the artery walls, which increases the risk of stroke, heart attack, and heart disease. Eating a healthy diet reduces this risk.

To help you write your new grocery list this week, we’ve rounded up the 7 best triglyceride lowering foods to include:

1. Salmon

Already proven to reduce heart disease risk, the heart healthy benefits of eating fish outweigh any and all risks. The Omega-3’s found in fish have been proven to reduce triglycerides, and you should try to incorporate it into your diet two or three times a week.

2. Beans

Nutritional powerhouses, beans are rich in soluble fiber. High fiber foods slow digestion, allowing your body to absorb more of the food’s nutrients. They also great for replacing any high in fat or sugary foods that fuel triglycerides.

3. Nuts

Having an elevated LDL (‘bad’ cholesterol) count is the cause of high triglyceride levels. An underrated snack, nuts are known to reduce this critical LDL count. And, like beans, they’re also great for replacing any previous and unhealthy snacks.

4. Olive Oil

Vegetable oils are an incredible substitute for butter, which has been called, triglycerides in a tub. Typically, the monounsaturated fats found in olive oil are known for improving cholesterol outcomes, but they can fight triglycerides as well.  

5. Whole Grains

Whole grains are a source of dietary fiber which, as part of an overall healthy diet, help reduce LDL levels. Furthermore, dietary fiber is known for helping you feel full and keeps you managing a healthy weight.

6. Grapes

High sugar foods, like candy, are a common culprit for high triglycerides. But, naturally sweet grapes can lower them. Grapes and a few other fruits are high in pectin, a soluble fiber that helps lower LDL.


Spinach is a known superfood. Adding spinach into your diet will not only improve your triglyceride levels but restore energy and increase vitality. It’s also Popeye the Sailor approved.

Managing a strict diet while suffering from a chronic illness is complicated. And, while your physician is the best resource for medical advice, they typically aren’t as knowledgeable about the best recipes. Patients, however, are. Peer Health connects with you relevant healthcare peers who understand the lifestyle of a chronic illness sufferer.  Join us today and find healthcare peers just like you.

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