How to Lower Triglycerides Through Diet
Lower your triglycerides. Diet and lifestyle changes.
Calorie calculation examples by profile
Sedentary woman, 50 years old, 165 lbs
Active woman, 50 years old, 165 lbs
Sedentary man, 50 years old, 198 lbs
Active man, 50 years old, 198 lbs
Understanding triglycerides
Triglycerides are fats present in the blood. High levels (above 150 mg/dL) increase cardiovascular risk. Diet directly influences their levels: sugars and alcohol are converted to triglycerides by the liver. Fortunately, dietary changes can reduce levels by 20 to 50%.
Limit sugars and refined starches
Added sugars and refined starches are quickly converted to triglycerides. Reduce sodas, fruit juices, pastries, white bread, and white rice. Favor whole grains and limit your total carbohydrate intake, especially if your triglycerides are very high.
Alcohol, enemy number one
Alcohol is very efficiently converted to triglycerides by the liver. Even moderate consumption can raise levels. Temporary abstinence can lower triglycerides by 30 to 50% within a few weeks.
Omega-3s, your allies
Omega-3 fatty acids from fatty fish (salmon, sardines, mackerel) are particularly effective at reducing triglycerides. Aim for 2-3 servings of fatty fish per week. Walnuts, flaxseeds, and chia seeds are also beneficial.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Guide to Lowering Triglycerides
Important: This information is for educational purposes only. Consult your doctor for monitoring your triglyceride levels and before changing your diet, especially if you take medications.
High triglycerides often reflect our diet. The good news: they respond very well to dietary changes.
4-Point Strategy
1. Eliminate added sugars
Sugars are the main cause of high triglycerides:
- Cut out sodas and fruit juices
- Avoid pastries and candy
- Read labels (hidden sugars)
- Limit honey and agave syrup
2. Reduce or eliminate alcohol
Alcohol has a direct and powerful effect:
- Abstinence gives the best results
- If you drink, limit to 1 occasional glass
- Beer and sweet cocktails are the worst
3. Increase omega-3s
Optimal sources:
- Salmon, sardines, mackerel (2-3x/week)
- Walnuts, flaxseeds, chia seeds
- Canola oil
4. Manage weight
Abdominal fat is particularly linked to high triglycerides.
Mistakes to Avoid
- Focusing only on fats: Sugars are often more problematic
- Drinking fruit juices: Even “natural” ones raise triglycerides
- Neglecting alcohol: Even red wine is not beneficial here
- Eating too much fruit: Limit to 2-3 servings per day
Why Voical Can Help You
With Voical, easily track your sugar intake and identify hidden sources in your diet. Progressively build habits that will lower your triglycerides sustainably.