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4 Tips to lower your triglycerides levels

The diet to lower triglycerides should be poor in foods with sugar and white flour, such as white breads, pastries, salads and cakes. These foods are rich in simple carbohydrates, which promote the increase of triglycerides in the blood.

When the triglyceride result is above 150 ml / dL, there is an increased risk for health problems such as heart disease and diabetes, for example, but can be avoided by following a healthy and balanced diet. So, here are 4 tips for lowering triglycerides through your diet:

1. Reduce consumption of simple carbohydrates

4 Tips to lower your triglycerides levels

Consuming many foods high in sugar and white flour is the main cause of high triglycerides, being important to avoid excess products such as sugar, wheat flour, salted, pizza, white pasta, white bread, cakes, biscuits in general, desserts, soft drinks and artificial juices.

In addition, you should also avoid adding sugar to foods prepared at home, such as natural juices, coffee and tea. See the full list of foods rich in carbohydrates and understand which are the best.

2. Avoid alcohol consumption

Alcoholic beverages are rich in calories and stimulate the production of triglycerides. Beer, for example, besides alcohol also contains a high carbohydrate content, and its high consumption is an important cause of altered triglycerides and cholesterol.

3. Consume good fats

4 Tips to lower your triglycerides levels

Good fats help you control cholesterol and lower triglycerides as they act as antioxidants and anti-inflammatory drugs, improving blood circulation and preventing heart problems, stroke and thrombosis, for example.

Foods rich in good fats are olive oil, nuts, peanuts, almonds, chia seeds, flaxseed, sunflower, fish like tuna, sardines and salmon, and avocado. In addition, you should avoid eating foods high in processed fat, such as sausage, ham, mortadella, hamburger and frozen ready-to-eat.

4. Consume foods high in fiber

4 Tips to lower your triglycerides levels

Foods rich in fiber are fruits, vegetables and whole foods such as brown rice, whole wheat bread, whole wheat pasta, wheat and oat bran, flaked oats, quinoa, lentils and seeds such as chia, linseed, sesame, pumpkin and sunflower.

Fibers help and reduce blood sugar spikes by improving triglyceride and cholesterol control, keeping the gut healthy, and fighting constipation.

Triglycerides Diet Menu

The following table provides an example of a 3-day menu to control triglycerides:

MealsDay 1Day 2Day 3

1 cup unsweetened coffee + 2 slices whole wheat bread with egg and cheese

1 glass of orange juice + 1 cheese crepioca1 cup of coffee with milk + 1 tapioca with egg + 1 tangerine
Morning snack2 sliced papaya with 1 tablespoon of oats1 banana + 10 cashew nuts1 glass of green juice with cabbage and lemon
Lunch/Dinner4 coleslaw + 3 coleslaw of bean + roasted chicken in the oven with olive oil and rosemary + 1 tangerinepasta with tuna and tomato sauce made with pasta + green salad with olive oil + 1 pearcooked meat with pumpkin + brown rice with broccoli, beans and vegetables sauteed in olive oil + 1 apple
Afternoon snack1 natural yogurt whipped with strawberries + 1 slice of bread with cheesecoffee without sugar + 3 whole-grain toast with cheese1 baked banana + 2 scrambled eggs + sugar-free coffee

It is important to remember that the diet to control triglycerides should be accompanied by a nutritionist who can also prescribe teas and home remedies that help to control this problem. See some examples here.


  • LOPEZ Juan, EBBESSON Sven, TEJERO Elizabeth et al . Polyunsaturated fatty acids effect on serum triglycerides concentration in presence of metabolic syndrome components. The Alaska-Siberia Project. Metabolism. 59. 1; 86-92, 2010
  • MAHAN, L. Kathleen et al. Krause: Alimentos, Nutrição e Dietoterapia. 13.ed. São Paulo: Elsevier Editora, 2013. 743-758.
  • YUAN George et al. Hypertriglyceridemia: its etiology, effects and treatment. CMAJ. 176. 8; 1113-1120, 2007
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