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Diet to lower triglycerides

by Alivia Nyhan
Published: Last Updated on

Triglycerides are a type of fat found in the bloodstream, which is used as an energy reserve for the metabolic processes of the muscles and the brain. This fat begins to cause problems when there is an excess in the body, and the main cause is being overweight and poor eating habits, which leads to narrowing of the arteries, which in turn can allow the development of heart attacks or a stroke. At FastlyHealwe show you a diet to lower triglycerides .

What are normal triglyceride levels?

The triglyceride levels are measured along with those of cholesterol, this is because part of blood fats. High triglyceride levels do not present symptoms, which is why great care must be taken, because when they do appear it is usually late for effective treatment.

The following values ​​can be used as a reference, although these may vary depending on the laboratory:

  • Normal level: less than 150 mg / dL
  • Borderline high: between 150 and 199 mg / dL
  • High: between 200 and 499 mg / dL
  • Very high: 500 mg / dL

Weekly diet to lower triglycerides

The consequences of having very high triglycerides are conditions such as fatty liver, heart attacks and strokes. A change in eating habits will be the key to reducing high triglyceride levels and is the main treatment that your doctor will recommend.

The idea of ​​this diet is to reduce carbohydrate intake and increase protein and fiber. Here are some weekly ideas for a diet to lower triglycerides .


  • Breakfast: oatmeal shake with vanilla + 5 cookies type maría
  • Lunch: stewed lentils + bonito with tomato + 1 pear
  • Dinner: Swiss chard + chicken breast + applesauce


  • Breakfast: toast + turkey ham + coffee or tea
  • Lunch: round beef with peppers + lamb’s lettuce salad + fruit salad
  • Dinner: cream of zucchini + hake al papillote + pineapple


  • Breakfast: skim milk + whole grains + 1 apple
  • Lunch: baked salmon with artichokes and cherry tomatoes + seasonal fruit.
  • Dinner: vegetable soup + grilled turkey + mixed salad + gelatin


  • Breakfast: toast with oil and tomato + coffee or infusion + 1 orange
  • Lunch: brown rice + grilled beef + beans + roasted apple
  • Dinner: sautéed mushrooms, zucchini and pepper + grilled mackerel + 1 mandarin


  • Breakfast: skimmed yogurt + cereals + red berries
  • Food: aubergines stuffed with tuna + asparagus + jelly
  • Dinner: tomato salad + grilled salmon + 1 mandarin


  • Breakfast: sandwich with turkey ham + tomato + lettuce + raspberries
  • Lunch: chickpea salad + lemon chicken + seasonal fruit
  • Dinner: grilled turkey + spinach cream + 1 plum


  • Breakfast: oatmeal + slice of bread with tomato and oil + blueberries
  • Lunch: roast potatoes + baked grouper + green beans + applesauce
  • Dinner: roasted vegetables + tuna onions + green salad + jelly

Foods to avoid

As we have explained previously, the accumulation of fat in the arteries can have very serious consequences for our health, that is why you must know what are the foods that you should avoid to lower triglycerides , in this way your diet will be more effective:

  • Alcohol : the liver is the organ that suffers the most if it has this condition, since fat accumulates there, and alcohol intake causes it to become inflamed, causing irreparable damage.
  • Saturated fat : you should eliminate non-lean meats such as beef, lamb, and pork from your diet. Also avoid fried snacks, cold cuts, aged cheeses and foods from fast food chains.
  • Sugar : avoid industrial pastries and fruits such as banana or watermelon. In addition to increasing blood sugar levels, these will accumulate in the liver.
  • Flours : bread, pasta or rice benefit being overweight. Use those that are whole grain, their fiber content will help you stay full for longer.

Prevent high triglycerides

The following measures will help you prevent cholesterol and triglycerides from rising and thus avoid further health problems:

  • Avoid cigarettes.
  • Add fruits and vegetables to your daily menu.
  • Get regular exercise.
  • Avoid using creamy dressings.
  • Keep your weight in check.
  • Eat skimmed dairy.
  • Drink a lot of water
  • Limit the consumption of alcohol and sugars.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Diet to lower triglycerides , we recommend that you enter our Food category .

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