Diet to lower triglycerides (with complete menu!)

The diet to reduce triglycerides should have a lower amount of carbohydrates, with preference given to the consumption of whole grains and vegetables, greens and fruits rich in fiber, in addition to being recommended to include healthy fats, such as fatty fish, nuts, seeds and olive oil, for example.

Furthermore, you should avoid consuming processed foods rich in sugar, as well as recipes based on refined flour, such as cakes, for example.

Triglycerides are formed when excess calories are consumed and the body stores them in fat cells, adipocytes, which when not used to produce energy, are accumulated in the blood and increase the risk of cardiovascular diseases, it is important to consult a doctor and the nutritionist so that the most appropriate treatment can be indicated.

What to eat to lower triglycerides

Foods that should be prioritized to lower blood triglycerides are:

• Fatty fishsuch as tuna, salmon and sardines;
• Lean meats and proteins with less fatsuch as some cuts of beef and chicken without skin and fat, turkey, eggs and tofu;
• Healthy oilssuch as linseed, sunflower and olive oil;
• Nutssuch as peanuts, cashews, almonds and walnuts;
• Seedssuch as flaxseed, chia and sunflower;
• Whole grainssuch as brown rice, wheat bran, whole-grain pasta, whole-grain bread, quinoa and oats;
• Legumeschickpeas, lentils, beans and peas;
• Fruits and vegetablesincluding the peel and pomace, such as oranges, peaches, apples, lettuce, chard, spinach, arugula, broccoli, kale and carrots;
• Drinks, natural juices and infusionssuch as water, coconut water, natural fruit juices and teas with antioxidant properties, such as cinnamon or turmeric, for example.

These foods are rich in healthy fats, such as omega-3 and other polyunsaturated fats, as well as fiber and antioxidant substances that help control cholesterol and reduce triglycerides, preventing heart problems, stroke and thrombosis, for example.

Furthermore, it is important to practice physical activity at least 3 times a week, which in addition to helping to reduce body weight, improves health in general and promotes an increase in good cholesterol, which is directly related to triglyceride levels. Check out more tips for lowering triglycerides.

Diet menu for triglycerides

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

It is important to remember that the diet to control triglycerides must be monitored by a nutritionist, who can also prescribe teas and home remedies that help control triglyceride levels.

What to avoid to lower triglycerides

Foods that should be avoided to lower triglycerides are:

• Meats rich in fatsuch as fatty cuts of beef, sausages, such as ham, chorizo, sausage, salami, mortadella and bacon;
• Full-fat dairy products and high-fat dairy productssuch as cow’s milk, full-fat yogurt, butter, cream, and hard, yellow cheeses such as queso cheddarparmesan or gruyere cheese;
• Foods rich in sugarsuch as ice cream, cakes and desserts;
• Artificial juices and soft drinks;
• Processed and industrialized foodssuch as fries, hamburgers, pizzas and frozen foods or ready-made sauces;
• Excessive white floursuch as white wheat flour, white bread, crackers, pasta, or white rice.

Furthermore, alcoholic drinks, such as beer, wine or champagne are also not recommended, as in addition to containing alcohol, they are rich in carbohydrates and favor the accumulation of fats in the body, so their consumption is associated with increased triglyceride levels.