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25 Foods and 7 Day Diet Plan to Lower Triglycerides

By Aastha Khungar in Nutrition And Dietetics

Jan 24 , 2022 | 5 min read


Triglycerides are a type of fat present in the blood. But in the case of excess triglycerides, it gets stored in different body parts such as the belly, hip, and arms. Normal levels of triglycerides are less than 150 mg/dl.

Increased levels of triglycerides are linked to heart diseases, especially in patients who have high levels of bad cholesterol (Low-Density Lipoproteins or LDL) and low levels of good cholesterol (High-Density Lipoproteins or HDL). Include healthy foods to reduce triglycerides.

The preferred amount of different fats and substances in our daily diet:

  1. Omega-6 fatty acids account for 5% to 10% of your daily caloric intake.
  2. Saturated fats should make up no more than 5% or 6% of your daily calorie intake. 2,000 calories a day.
  3. Trans fats should not be more than 1 percent of daily calories intake.

Below are the top 25 foods list to know how to reduce triglycerides

25 Foods to Lower Triglycerides

  1. Oats - Oats are rich in fibre. Fibre-rich food items take more time to digest, thus preventing a spike of blood sugar levels and causing less release of triglycerides, and forming an important part of the triglyceride diet.
  2. Cauliflower - Cauliflower is rich in fibre and contains less carbs. Hence can be added to the diet liberally.
  3. Blueberries - Blueberries contain less sugar, and more fibre and are full of antioxidants. You can use it as a topping for oatmeal, yoghurt, or make a smoothie. 
  4. Spinach - Spinach is a good source of vitamins and is also counted among the foods to reduce triglycerides. You can add it to stews, salads, and egg omelette preparation.
  5. Bananas - Bananas can be a great substitute to satisfy your sugar cravings, and it also contains potassium - an important mineral. Eating bananas can also give you relief from gastric problem. It does not make gas in the stomach quickly.
  6. Strawberries - Many people like strawberries because of its taste, but do you know that it has nutritional value and can even lower triglycerides? 
  7. Broccoli - Broccoli is yet another green vegetable that can lower triglyceride levels. You can have it by simply roasting it or adding it to soups. 
  8. Cabbage - It is included under cruciferous vegetables that reduce triglycerides and is rich in vitamin K. You can saute it with a few spices and enjoy the delicious and nutritious food.
  9. Salmon - Salmon is fish rich in omega-3 fats. It helps manage triglycerides and is an excellent source of good protein.
  10. Sardines - You might not like the taste of this fish, but you can spice it up with your favourite condiments. It is a good source of omega-3 fatty acids, calcium and protein. 
  11. Olive oil - Olive oil is a good source of healthy fat and antioxidants. You can add it to your salads or use it while cooking your veggies. 
  12. Beans and Legumes - Beans and legumes are great sources of protein and fibre. There are various options available for legumes so you won't get bored having them regularly.
  13. Avocado - Avocado is a good source of good fat and fibre. Both fibre and good fat help regularise blood sugar levels and triglycerides levels.
  14. Brown rice - A high carbohydrate diet can increase triglyceride levels, but brown rice helps decrease triglyceride levels. The American Heart Association recommends adding brown rice to your diet to control triglycerides.
  15. Citrus fruits - Citrus fruits contain flavonoids and soluble fibres that increase the good cholesterol (HDL) and decrease triglycerides and bad cholesterol (LDL)
  16. Nuts - Nuts contain monounsaturated fats, fibre and omega-three fatty acids that manage triglyceride levels. 
  17. Green beans - Green beans, also known as string beans, contain less sodium and more fibres that keep your heart healthy and control your triglyceride levels. You can blanch it or sauté it with some spices. 
  18. Low-fat dairy products - Low-fat dairy products such as milk and yoghurt help in managing triglycerides. 
  19. Quinoa - Quinoa is a gluten-free grain with high nutritional value and decreased triglyceride levels.
  20. Barley - Barley is a grain that reduces bad cholesterol and triglycerides. It is rich in fibre, manganese, molybdenum, and selenium as a whole grain.
  21. Arugula - Arugula is a vegetable that is low in carbohydrates, fat and calories. It is a good source of fibre and vitamin A and decreases triglycerides by blocking fat deposition in the liver and preventing the transportation of fat in the bloodstream.
  22. Kale - You can include Kale in stews, soups, or sauté it with spices. 
  23. Brussels sprouts - Brussels sprouts are versatile vegetables that you can roast with a little olive oil or boil.
  24. Raspberries - The juicy raspberries are high in antioxidants and low in fat; thus can be included in your triglyceride diet.
  25. Grass-fed beef - Grass-fed beef contains omega-fatty acids and lowers triglyceride levels.

25 foods to lower triglycerides

So these are the 25 foods to lower triglycerides. Now let's talk about a seven days diet to lower triglycerides.

7-Day Diet to Lower Triglycerides

Remember, the low triglyceride diet mentioned below is just a sample. Every individual has different calorie demands. Consult your dietician to get a personalised plan of 7 days diet to lower triglyceride.

Week Days Breakfast Lunch Dinner
Day 1

Classic oats with low-fat or plant milk, topped with berries and seeds.

Vegetable and lentil soup with whole-grain crackers.

Curry made with tofu, and butternut squash served over cauliflower rice.

Day 2

Poached egg with salmon and whole-grain rye toast.

Sardines in a whole grain wrap with a salad from the garden and an oil-based dressing.

Brown rice with a stir-fry of chicken and vegetables.

Day 3

Buckwheat pancakes with low-fat yoghurt and berries.

Avocado, spinach and tomato salad with black beans and quinoa.

Vegetable and bean chilli with a side of kale.

Day 4

Whole-grain cereal with plant or low-fat milk and fresh fruits.

Barley wrap with tomatoes, lettuce and tuna.

Grilled salmon or mackerel with brown rice and steamed vegetables.

Day 5

Poached eggs on whole-grain toast.

Chicken or tuna sandwich made with hummus,whole-grain bread and a garden side salad.

Grilled steak with mashed sweet potatoes and vegetables.

Day 6

Whole grain toast with avocado and smoked salmon or a hard-boiled egg

Chickpeas and quinoa over a green salad.

Barley, vegetable, and chicken soup with whole-grain crackers.

Day 7

Rolled oats with plant or low-fat milk and fresh fruits.

Garden side and sardine salad served on a whole grain bread roll.

Whole grain pasta with drained red kidney beans, tomato-based sauce, and a garden side salad.

Other Ways to Lower Triglycerides in Our Diet

  1. Supplements to Lower Triglycerides

    Soy protein supplements, garlic supplements, niacin and psyllium can help lower triglycerides.

  2. Exercises to Lower Triglycerides

    Basketball, bicycling, jogging, kickboxing and soccer are some exercises which can help in lowering triglycerides.


To lower the triglycerides level, limit your sugar intake, follow a lower-carb diet, eat more fibre, exercise regularly, avoid trans fats, increase your intake of unsaturated fats and limit your alcohol intake.

Frequently Asked Questions

1. What is the best drink to lower triglycerides?

Green tea and soy milk are the best drinks to lower triglycerides.

2. What foods raise triglycerides the most?

Bread, pizzas, pastries, pies, and cookies raise triglycerides the most.