High Triglycerides
The right diet is the key to managing many diseases and to improving general quality of life. For this condition, scientific research has found benefit in the following healthy eating tips.
| Recommendation | Why | Get started |
|---|---|---|
| Choose good fats | Many doctors recommend a diet higher in unsaturated fats, such as olive oil, over a diet high in saturated fat to reduce triglycerides and heart disease risk. In other words, choose fish, soy, and nonfat dairy, and avoid meats and fatty dairy. | |
| Eat more fish | Triglyceride-lowering omega-3s are found in fatty fish such as herring, mackerel, sardines, anchovies, albacore tuna, and black cod. | |
| Focus on fiber | Diets high in fiber have reduced triglyceride levels in some studies. Water-soluble fibers, such as those found in fruit, beans, and oats, may be particularly helpful. | |
| Don’t drink to excess | While drinking moderate amounts of alcohol does not appear to affect triglyceride, heavy drinking is believed to increase levels. | |
| Limit sugar | People with elevated triglycerides should replace sugary foods and beverages with natural, unsweetened options, as refined sugar increases triglyceride levels. | |
| Try a low-fat, high-complex-carb diet | In one study, a low-fat diet high in unrefined carbohydrates reduced triglycerides. | |
| Cut the caffeine | In a study of heavy caffeine users, changing to decaffeinated coffee and eliminating all other caffeinated products reduced triglyceride levels by 25%. |
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2025.