Meal Prepping for People with Hypertriglyceridemia

Hypertriglyceridemia may sound like a daunting disease, but it’s one of the more common diagnoses for adults in the United States. According to the American Heart Association, this familiar condition has been linked to heart disease, stroke, and other cardiovascular health issues.

The causes of hypertriglyceridemia can vary from person to person and may include both genetic and lifestyle circumstances. Due to the complicated factors that lead to this diagnosis, it’s important to work with a doctor before making any changes to eating habits and physical activity. Treatments are often multifaceted and may require trying out different medications as well as diets.

Of course, it’s not all bad news, as there are a number of healthy habits that have been advised by the American Heart Association to help lower triglyceride levels. This does include huge lifestyle shifts for many individuals, including cutting out smoking and alcohol as well as reducing the amount of saturated fat in a person’s diet. For those struggling with high triglycerides, it can feel like an insurmountable task to suddenly change everything about their lifestyle.

Saturday can be spent menu planning, shopping the grocery aisles with fresh eyes and meal prepping for the week to stay on track.

Rather than focus on all the foods that need to be avoided, it’s often easier to plan and prep nutritious meals that include healthy ingredients. One of the most common suggestions is to include foods high in omega-3 fatty acids, such as salmon or chia seeds. Simply swapping out high-fat dairy for a lower fat option is also one way to avoid giving up those old favorites completely.

It’s a habit for many to reach for a breakfast sandwich loaded with saturated fats first thing in the morning, but there are a number of easy options that can be meal prepped. These overnight oats are perfect for a quick breakfast on the go.

Heart Healthy Overnight Oats

  • 1/4 cup oats
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1 Tbs flax seeds
  • 1 Tbs unsweetened shredded coconut
  • 1 Tbs sliced almonds
  • 1/3 cup skim milk
  • 1/4 cup non-fat Greek yogurt

Just mix everything together and let it sit covered in the fridge overnight before digging in! Recipe adapted from The Harvest Kitchen.

Instead of hitting the cafeteria for lunch at work, try planning ahead with a fast but tasty salad.

Lightened Waldorf Salad

  • 1/2 cup raisins
  • 1/2 cup apple juice
  • 1 cup chopped celery
  • 1 cup chopped apple
  • 1/4 cup chopped walnuts
  • 2 Tbs fat-free mayo
  • 2 Tbs fat-free yogurt

This recipe is easy to mix up and eat on top of lettuce throughout the week for a healthy meal prepped lunch. Recipe adapted from Health Magazine.


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Photo by Taylor Kiser on Unsplash

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