Foods that lower triglycerides
Pro Research Analysisby 
Searched over 200M research papers
Foods and Nutrients That Lower Triglycerides
Omega-3 Fatty Acids and Fish Consumption
Omega-3 fatty acids, especially those found in fish (EPA and DHA), are consistently shown to lower triglyceride levels. Clinical studies and reviews indicate that consuming about 1 gram per day of omega-3 long-chain polyunsaturated fatty acids (LC-PUFA) from fish or supplements can significantly reduce triglycerides, with higher doses (up to 4 grams per day) leading to reductions of 30% or more in people with very high triglycerides Bornfeldt2021Weber2000Blom2018+2 MORE. Omega-3s work by reducing the production of triglycerides in the liver and may also inhibit their absorption in the gut . Including fish rich in omega-3s, such as salmon, sardines, and mackerel, or using fish oil supplements, is an effective dietary strategy.
Plant Sterols and Soluble Fiber
Foods containing plant sterols and soluble fiber also help lower triglycerides. A spread enriched with plant sterols and fish oil led to a 10.6% reduction in triglyceride levels in people with modestly elevated cholesterol and triglycerides . Soluble fiber, found in foods like oats, beans, lentils, and some fruits, has been shown to lower post-meal triglyceride spikes . Increasing fiber intake by replacing refined grains and sugars with whole grains, fruits, and vegetables is recommended Hankinson2021Welty2020.
Fruits, Vegetables, and Nuts
Increasing the intake of fruits, vegetables, and nuts is associated with lower triglyceride levels. Simulation modeling in women of reproductive age showed that reducing processed foods and increasing fruits, vegetables, and nuts could decrease triglycerides by up to 4.3% . Similar dietary changes in women with gestational diabetes led to improved dietary patterns and a trend toward lower triglycerides . These foods are high in fiber and healthy fats, which contribute to their triglyceride-lowering effects Hankinson2021Welty2020.
Reducing Processed and Refined Foods
Cutting back on processed and ultra-processed foods, as well as refined carbohydrates and sugars, is important for lowering triglycerides. Diets high in refined carbohydrates and sugars are linked to higher triglyceride levels, while replacing them with fiber-rich foods helps reduce triglycerides Habibi2023Hankinson2021Welty2020+1 MORE. Eliminating trans fats and minimizing saturated fats from animal and tropical oils is also recommended Hankinson2021Welty2020.
Plant-Based and Flexitarian Diets
Plant-based and flexitarian diets, which emphasize plant foods while allowing some animal products, can help lower triglycerides. In a study of obese female students, a flexitarian diet reduced triglyceride levels, although the change was not statistically significant in the short term . Plant-based diets rich in complex carbohydrates, fruits, vegetables, and healthy fats are generally associated with better lipid profiles .
Other Foods and Ingredients
Other foods and ingredients with evidence for lowering triglycerides include diacylglycerol oil, sodium bicarbonate mineral water, and whey protein (when compared to other proteins) . However, the evidence for nuts, vegetables, and polyphenols is still limited and requires further research .
Conclusion
To lower triglycerides, focus on increasing omega-3-rich fish, plant sterols, soluble fiber, fruits, vegetables, and nuts, while reducing processed foods, refined carbohydrates, and unhealthy fats. These dietary changes, along with weight loss and physical activity, can significantly improve triglyceride levels and overall heart health Habibi2023Hankinson2021Weber2000+4 MORE.
Sources and full results
Most relevant research papers on this topic