Mayo Clinic Diet To Lower Triglycerides

What Causes High Triglyceride Levels

Lowering Triglycerides – Mayo Clinic
  • Being overweight.
  • Lack of physical activity.
  • Excessive alcohol use alcohol is high in calories and sugar. Even small amounts of alcohol can raise triglyceride levels.
  • A very high carbohydrate diet.
  • Certain diseases and medicines.
  • People with very high triglycerides often have a genetic disorder which prevents them from moving triglycerides out of their blood.
  • Smoking increases your risk of heart disease and stroke by increasing clotting factors in the blood, decreasing HDL cholesterol levels, increasing triglyceride levels, and damaging the lining of blood vessels.

A Note About Low Triglyceride Diet

In natural health and healing, we believe in holistic health and healing, as we realize that different parts of the human body are highly interlinked, often beyond Man’s understanding. We also believe that the body has the ability to heal itself of any disease, even supposedly incurable diseases.

In order to do so, the body needs the support of some basic dietary and lifestyle good health habits, such as a full body detox and a proper understanding and application of nutrition. No matter how remote or unrelated a health condition may seem, these fundamental health steps will greatly magnify the effects and benefits of any of our health-promoting efforts, including the use of specific natural health remedies.

What are triglycerides?

In short, triglycerides are the form fats take when they are in the body or in foods. When you eat fat, it goes to the plasma, and when your body stores calories that have not been burned, it is in the form of triglycerides, which are then sent to the fat cells. So, when the body releases energy from fat cells that you might need to keep going until you eat, triglycerides are released.

Are they bad?

Much like cholesterol, fat and many other nutrients, our bodies need triglycerides to operate properly. In fact, our bodies turn unused calories into triglycerides, so it’s naturally occurring.

Why a low triglyceride diet?

What sort of diet is this?

Is There A High Triglycerides Diet Plan That Helps You Reduce Triglycerides Naturally Research Has Provided Good News

Studies show that switching to a trigylceride diet can have multiple health benefits.

Research shows that certain foods and diets have an amazing ability to reduce triglycerides naturally. A study of more than 1.5 million healthy adults provided evidence that a Mediterranean diet or triglyceride diet can result in a reduced risk of cardiovascular disease and cardiovascular mortality, a lower incidence of cancer and cancer mortality, and a lower risk of Alzheimers and Parkinsons diseases.

When dealing with high triglycerides, diet is extremely important. Is there actually a high triglycerides diet? The diet to lower triglycerides is really the Mediterranean diet. Its modeled after the eating patterns in regions of Southern Europe that surround the Mediterranean Sea, and specifically the Greek island of Crete. In these regions, the rates of heart disease are relatively low. The Mediterranean diet emphasizes fresh fruits and vegetables, grains, legumes, and healthy fats. Unfortunately, many Americans struggle in knowing how to implement foods to lower triglycerides.

So if your doctor has warned you about higher-than-desirable triglyceride levels, try the delicious diet decribed below to reduce triglycerides naturally.

Don’t Miss: Diet Plan For First Steroid Cycle

How Are Triglycerides Measured

Your doctor may give you a common test called a lipid panel. It checks for different types of cholesterol, including the levels of the “good” kind and the “bad” kind. The American Heart Association recommends that everyone 21 and older get a lipid panel at least every 5 years.

The levels are checked after an overnight fast. Fat from a recent meal can muddy the picture.

These tests are important because you rarely have any symptoms when your triglycerides are high, unlike with many other conditions.

Healthy Fats Including Fish

Cholesterol: Top foods to improve your numbers

You might not think that consuming any kind of fat would help lower lipids. However, its about the type of fat you eat, and some are much more useful than others when it comes to your bodys health. WebMD says foods that naturally contain monounsaturated fats and polyunsaturated fats should be on your list to combat high triglyceride counts.

Examples provided include avocados, walnuts, skinless chicken, and olive oil. On the other hand, trans fats found in processed foods are not your friend. Meanwhile, you should also seek out foods with Omega-3 fatty acids once or twice weekly, including tuna, herring, trout, and salmon. Note, if you dont like eating fish, then fish oil supplements have been found to have positive effects as well.

Recommended Reading: What Can I Eat On The Dash Diet

What Are Normal And High Triglyceride Levels

The National Cholesterol Education Program sets guidelines for triglyceride levels:

  • Normal levels: Less than 150 milligrams per deciliter
  • Borderline high:150 to 199
  • High: 200 to 499
  • Very high: 500 or more

Elevated levels may lead to heart disease, especially in people with low levels of “good” cholesterol and high levels of “bad” cholesterol. The same is true if you have type 2 diabetes.

Experts once debated how important triglycerides are, but it now seems clear that higher levels are linked to problems such as heart disease.

One thing is clear, though: A good diet and exercise plan can lower triglyceride levels, improve cholesterol, and decrease the chance of heart disease.

What Are Normal Triglyceride Levels Triglyceride Ranges

Getting the right level of triglycerides is important to your sustained health. Doctors use the following triglyceride ranges found in the blood to make determinations about your overall health risks.

  • Normal, healthy triglyceride levels: fewer than 150 milligrams per deciliter of blood
  • Borderline triglyceride levels: 150-199 mg/dL
  • High triglyceride levels: 200-499 mg/dL
  • Very high triglyceride levels: more than 500 mg/dL

Metabolic Syndrome

When triglyceride levels are high, one of the major dangers is the threat of metabolic syndrome. Metabolic syndrome refers to several related metabolic disorders that, when found together, increase your chances of developing cardiovascular disease. About 23% of adults are affected by metabolic syndrome.

To assess metabolic syndrome, doctors look at several factors. When three or more of these factors are found together, the diagnosis of metabolic syndrome can be made:

  • Greater than 150 mg/dL of triglycerides in the blood
  • A fasting glucose level of 100 mg/dL or greater
  • Increased or High blood pressure
  • Low HDL cholesterol , less than 40 mg/dl
  • Belly fat a waist circumference greater than 40 inches in men and 35 inches in women

Metabolic syndrome greatly increases your chances of developing heart disease, stroke, and diabetes. It is usually attributed to a combination of

Read Also: Diet To Get Rid Of Stubborn Belly Fat

Reduce Your Sugar Intake

Whether we like to admit it or not, many of us consume more sugar than we should. Reducing your sugar intake isnt only good for your overall health, but it can help lower your triglyceride levels too.

Excess sugar turns into triglycerides which can increase your blood triglyceride levels and ultimately increase your risk for heart disease. Be on the lookout for hidden sugar that is often found in fruit juice, sweets, and snacks.

What Can You Do At Home To Treat High Triglycerides

Nutrition Tips : Diet to Lower Triglycerides

The main way to deal with high triglycerides is to eat better and get more exercise. Here are some guidelines to help you manage your level:

Moderate exercise: Try to exercise 5 or more days each week. Lack of movement makes it hard for your body to process blood sugar and triglycerides as it normally does. So itâs important for you to get up and get moving more each day. Skip the escalator or elevator and climb stairs. Get off the bus or subway one stop early and walk. Find activities you enjoy: Walk, swim, or ride a bike. Join a gym. Talk to your doctor before you begin any exercise plan.

Watch your weight: If youâre carrying extra pounds, losing 5% to 10% of your weight can lower triglycerides. People with a healthy weight are more likely to have normal levels. Belly fat is associated with higher numbers.

Eat less bad fat and carbs: Try to lower the saturated fat, trans fat, and cholesterol in your diet. Cutting back on carbohydrates will help, too. Foods high in saturated fat, such as red meat, boost levels. Butter and cheese contain these same triglyceride-boosting fats. Choose lean meats or protein alternatives, such as chicken and unprocessed turkey, that are lower in saturated fat.

Another healthy option: Make meatless meals. Vegetarian pastas, chilis, and stir-fries are a delicious alternative to meat dishes. Avoid dishes loaded with cream or cheese in favor of recipes that use vegetable or olive oil and feature plenty of vegetables.

Recommended Reading: Military Diet And Workout Plan

Important Safety Information For Tricor4

For more information, talk with your healthcare provider.

References: 1. Cleveland Clinic. Triglycerides & heart health.–heart-health. Accessed June 21, 2021 . 2. Mayo Clinic. Triglycerides: why do they matter? Accessed June 21, 2021 . 3. US Department of Health and Human Services/National Institutes of Health/National Heart, Lung, and Blood Institute. Your Guide to Lowering Your Cholesterol With TLC. NIH publication No 06-5235. Published December 2005

Why Are Triglycerides Important

The level of triglycerides in your body is a good indicator of health. High levels of triglycerides are associated with an increased risk of heart disease, stroke, diabetes, fatty liver disease and metabolic syndrome .

Triglycerides are associated with atherosclerosis the build-up of fatty material in the lining of your arteries, which can lead to coronary heart disease and stroke.

Unfortunately, high triglyceride measurements often go hand in hand with low levels of HDL-cholesterol the so-called good cholesterol, and this increases a person’s risk of cardiovascular disease.

Very high levels of triglycerides are associated with a risk of an attack of acute pancreatitis sudden onset of inflammation of the pancreas that is very painful and sometimes fatal.

Don’t Miss: Best Way To Keto Diet

What Can You Do To Lower High Triglyceride Levels

Because your body can get triglycerides from the food you eat, it makes sense that changing your diet can help if you’re concerned with your triglyceride levels. In general, according to Ash, it’s important to reduce your intake of refined flour, processed and packaged foods that contain trans fats, high fructose corn syrup, and excess carbs and sugars that are bad news for your health.

One key nutrient to keep in mind is fat. According to Ash, switching out the types of fat you eat can make a huge difference. “Trans fats and polyunsaturated fats, like the fat in canola oil, are going to be the biggest offenders because they burden the liver, which is going to manufacture more triglycerides in order to make more LDL. So what we’re eating and how we’re supporting the liver is really what’s going to matter when it comes to triglycerides,” she says.

That said, fat is only one factor to consider when it comes to food. “Specific to food, fat itself is often not the culprit,” says registered dietitian Amanda Archibald, founder of The Genomic Kitchen. “Excess calories from alcohol or starchy/sugary foods are often more complicit in producing high triglycerides.”

If your doctor has told you your triglyceride levels are on the high side, it’s worth asking them what foods to avoid and what lifestyle changes could help. Chances are, you’ll want to exercise more and go easy on trans fats and simple carbs.

Important Safety Information For Trilipix5

Hdlcholesterolrange Are Phospholipids In Cholesterol? Does ...

For more information, talk with your healthcare provider.

References: 1. Cleveland Clinic. Triglycerides & heart health.–heart-health. Accessed June 22, 2021 . 2. Mayo Clinic. Triglycerides: why do they matter? Accessed June 22, 2021 . 3. US Department of Health and Human Services/National Institutes of Health/National Heart, Lung, and Blood Institute. Your Guide to Lowering Your Cholesterol With TLC. NIH publication No 06-5235. Published December 2005. Accessed June 22, 2021 . 4. Web MD website. High triglycerides: what you need to know. Accessed June 22, 2021 . 5. TRILIPIX . North Chicago, IL: AbbVie Inc.

Please see the full Prescribing Information for TRILIPIX and discuss it with your doctor.

You are encouraged to report negative side effects of prescription drugs to the FDA. Visit or call 1-800-FDA-1088.

If you are having difficulty paying for your medicine, AbbVie may be able to help. Visit to learn more.

You May Like: 5 5 5 Diet Meal Plan

Medications May Be Needed For High Triglyceride Levels

Sometimes, healthy eating and regular exercise cant lower high triglyceride levels. This may be the case, for example, if you have familial hypertriglyceridemia or if you already have heart disease. Your doctor may prescribe medication such as fibrates or nicotinic acids. Drugs to help lower high blood cholesterol may also be prescribed, if necessary.Suggestions for managing high triglyceride levels with medication include:

  • Always take prescription medications exactly as instructed.
  • See your doctor if you are having side effects from the medication. Known medication side effects may include indigestion, diarrhoea, fever or muscle problems.
  • Dont assume that medications will somehow overcome the hazards of an unhealthy lifestyle. A healthy diet, regular exercise and maintaining an appropriate weight for your height are the most important management strategies for high triglycerides.

What Other Lifestyle Changes Help Lower Triglycerides

    Lifestyle strategies are a way to lower triglycerides naturally. Weight loss has a positive effect on triglycerides. For every 5% to 10% weight reduction, triglycerides may be lowered by 20%. Another way to look at this: For every kilogram lost, triglycerides may be reduced by 2%.

    Increasing physical activity lowers triglycerides. Aerobic activity of any kind, especially when done after a meal, uses up triglycerides that are in the blood ready to be used as fuel. This not only lowers triglycerides but also helps abdominal obesity. Exercise is most effective for lowering triglycerides when they are very elevated. If triglycerides are optimal , exercise will not further lower the level.

    All together, intensive lifestyle strategies can reduce triglycerides by 50% or more over a year. Lifestyle strategies can enable people to effectively reduce triglycerides without medicine or drugs, plus there are many other positive effects on other aspects of health and well-being. This is the recommended approach of the American Heart Association for anyone with triglycerides greater than optimal .

    You May Like: What Fast Food Can You Eat On A Diet

    What Causes High Triglycerides

    Have you put on a few extra pounds? Your yearly blood tests probably reflect an increase in triglycerides. These triglycerides are fats that are important for your body, but too many of them can hurt your heart and lead to other health problems.

    Triglyceride fats can come from the food we eat. They are also made by the liver when we eat starchy or sugary foods. Whether you eat triglycerides or your body makes them, the energy is either used or stored. When your body can’t use all the triglycerides it consumes or produces, triglycerides are stored as fat cells.

    Just like cholesterol, high triglycerides can clot arteries, which can lead to heart attacks and stroke. They can also lead to pancreatitis in high levels. The good news is that there are many ways to start lowering your triglycerides and bringing your body back to good health. In the following medically reviewed slides, we explain the role of triglycerides in the body and how you can work to reduce high triglyceride levels.

    Cheese Diet To Lower Triglycerides

    High Triglycerides at Breakfast | 6 Amazing Keys to Lowering High Triglycerides at Breakfast

    Bloodstream triglycerides increase when you consume too many calories or carbohydrates on a daily basis. High levels of triglycerides can convert bad cholesterol into a more dangerous form that is capable of damaging arteries. High triglycerides can also prevent the creation of good cholesterol . Weight loss and a reduced fat and carbohydrate intake can lower triglyceride levels, reducing the risk of heart disease. The right types of cheeses can play a supporting role in a low triglyceride diet.

    Also Check: Should You Eat Rice On A Diet

    What Are Normal Levels

    Cleveland Clinic outlines the countrys guidelines for triglyceride levels in healthy adults. It explains that a normal level is lower than 150-milligrams per deciliter . It says borderline high levels are 151 to 200-mg/dL, while high is between 201 to 499-mg/dL of blood.

    Theres also a very high category that is more alarming, which is higher than 500-mg/dL. The source also notes 200-mg/dL and higher is linked with a higher incidence of heart attack and strokes. While an exact range is not given, those with very low counts may also warrant further attention from a doctor as it may indicate an underlying health issue.

    Whats The Target Level For Triglycerides

    For Australians who are being treated for high cholesterol, the target level of triglycerides in the blood should be less than 2.0 mmol/L.

    For other Australians, the level of triglycerides that is considered acceptable is not looked at in isolation, but based on a persons overall risk of cardiovascular disease, which takes into account other factors. But generally, the target is less than 2.0 mmol/L.

    Also Check: Liquid Diet To Cleanse Colon

    Eat Fatty Fish Twice Weekly

    Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides.

    This is mostly due to its content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.

    Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week to reduce the risk of heart disease and stroke .

    Whats more, one study showed that eating salmon twice a week significantly decreased blood triglyceride concentration .

    Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are especially high in omega-3 fatty acids.


    Fatty fish is high in omega-3 fatty acids. Eating two servings per week may lower triglyceride levels and decrease the risk of heart disease.

    Stay in Touch

    To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

    Related Articles