What to eat to lower triglycerides and protect your heart
Triglycerides are a type of fat in the blood that serves as an energy reserve. In adults, healthy levels are below 150 mg/dL; higher numbers increase cardiovascular risk. Elevated triglycerides are often silent but can contribute to atherosclerosis, stroke, heart disease, insulin resistance, fatty liver disease, and diabetes risk. The fast pace of modern life, poor dietary choices, sedentary behavior, and stress all contribute to rising triglyceride levels.
According to Ms. Nevenka Álvarez Salazar, a nutrition lecturer at Instituto Carrión, when the body receives more calories than it needs, those calories are converted into triglycerides and stored in fat cells. “This fat comes mainly from carbohydrates and fats, although it can also be produced in the liver,” she explains. The good news is that small dietary and lifestyle changes can significantly reduce triglycerides and strengthen heart health.
What to avoid
- Added sugars and refined carbohydrates: white bread, pastries, cookies, and sugary drinks.
- Alcoholic beverages, even in small amounts.
- Trans fats and saturated fats: fast food and processed snacks.
What to include in the diet
- Healthy fats: fatty fish such as sardines and mackerel, avocado, walnuts, and almonds.
- Fiber and whole carbohydrates: oats, quinoa, brown rice, and legumes.
- Lean proteins: chicken, turkey, or fish.
- Antioxidant-rich fruits and vegetables: key for heart protection and improving lipid profiles.
How these foods help
Healthy fats, especially omega-3 fatty acids found in fatty fish and nuts, can lower triglyceride levels and support heart function. Dietary fiber from oats, legumes, and whole grains slows sugar absorption and helps regulate liver fat production. Lean proteins provide essential nutrients without excess saturated fat. Fruits and vegetables supply antioxidants, vitamins, minerals, and plant compounds that protect blood vessels and reduce inflammation.
Practical tips for daily life
- Maintain a balanced diet and watch portion sizes to avoid excessive calorie intake.
- Plan three main meals and two healthy snacks to prevent overeating and cravings.
- Eliminate alcohol and tobacco, both of which raise cardiovascular risk.
- Aim for at least 30 minutes of physical activity most days; any movement counts.
- Hydrate with about 1.5 liters of water daily and limit sugary beverages that can elevate triglycerides.
- Get 7–8 hours of sleep per night to regulate cortisol and support metabolic health.
Putting it into practice
Start with sustainable changes: replace refined sugars with oats or quinoa at breakfast, add fish to meals at least twice a week, and increase vegetable portions in every meal. Cooking methods such as baking, steaming, or grilling reduce the need for added fats while keeping flavor. Reading labels helps detect hidden sugars and unhealthy fats in processed foods. Pair meals with fiber-rich sides and smart protein choices to keep triglycerides in a healthy range while protecting your heart.
Bottom line
Reducing triglycerides is not just about “what to eat,” but embracing a comprehensive lifestyle approach. With consistent habits—fiber-rich foods, healthy fats, lean proteins, regular activity, and adequate sleep—you can normalize triglyceride levels and lower cardiovascular risk without sacrificing taste. If you have very high levels or conditions like diabetes, consult a healthcare professional for personalized guidance.
