Your liver makes triglycerides, and your intestines also absorb triglycerides from the food that you eat. If you do not require energy right away, your body stores triglycerides from your food for later.
If your diet is rich in calories, you are at risk of high triglyceride levels.
This article provides diet and nutrition tips for lowering your triglyceride levels, as well as what can contribute to raised triglycerides and what an optimal triglycerides level looks like.
Replace saturated fats with unsaturated fats
Try replacing the saturated fats in your diet with unsaturated fats. Around 25–30% of your daily calories can come from fats.
Try reducing or avoiding the following foods high in saturated fats:
- fatty meats
- processed meats such as sausages
- butter
- lard
- ghee
- cheese
- cream
- whole milk
- ice cream
- chocolate
- cookies
- cakes
- palm oil
- coconut oil
You can substitute foods containing unsaturated fats. These include:
- monounsaturated fats, such as:
- almonds
- Brazil nuts
- peanuts
- avocados
- olive oil
- canola oil
- pumpkin seeds
- sesame seeds
- polyunsaturated fats, such as:
- sunflower oil
- corn oil
- soybean oil
- walnuts
- flax seeds
- fish
When buying meats, aim for lean meats over processed meats. Removing poultry skin and any visible fat before cooking can also help reduce your triglyceride levels.
Add oily fish to your diet
Oily fish contains omega-3, which can be beneficial to your triglycerides levels. Try to incorporate oily fish into your diet around two to three times per week.
Examples of fish that can improve your triglyceride levels include:
- salmon
- tuna
- sardines
Cut down on food and drinks with added sugars
Limiting your intake of foods and drinks that contain added sugars can help lower your triglyceride levels.
Foods and beverages that contain added sugars include:
- soft drinks or sodas
- sweet tea
- sports drinks
- energy drinks
- sweets
- ice cream
- puddings
- flavored yogurt
- pastries
- cakes
- canned fruits in syrup
Fruit juice with no added sugar can be an alternative to sodas or other drinks with added sugar. However, make sure to limit your daily intake of fruit juice to
Alternatives to food with added sugars include:
- fat-free or plain yogurt
- diet sodas
- sugar-free jelly or jam
- sugar-free gelatin
- canned fruits in water
- sugar-free puddings
Eat plenty of fruits and vegetables
Aim for 4–6 portions of fruit and vegetables each day. Try to eat fresh options or frozen fruit and vegetables that do not contain added sugars.
Switch starchy foods for whole grains and high fiber
Try to limit your intake of starchy foods, such as:
- white bread
- white rice
- pasta
- corn
- crackers
- potatoes
Instead, replace them with foods high in fiber. These include:
- whole wheat bread
- whole grains
- brown rice
- oats
- cereals
- dried beans
- peas
Avoid alcohol or drink in moderation
Your body turns alcohol into triglycerides. This means that drinking too much alcohol can result in higher triglyceride levels. Males should try to limit their intake to two drinks per day or fewer, and females should aim for one drink per day or fewer.
Triglycerides can build up in your liver and result in conditions such as fatty liver disease.
Find out more about how alcohol can affect triglyceride levels.
Other tips
Alongside dietary changes, other tips for lowering your triglycerides include:
- maintaining a moderate weight
- exercising regularly
- quitting smoking if you smoke
- getting enough sleep
- managing stress
Your doctor may also prescribe medications, such as statins, to help lower triglycerides.
Can medication help lower triglycerides?
Your doctor may recommend medications if you have very high triglyceride levels. Medications that can help include:
- niacin, or vitamin B3
- fibrates, such as fenofibrate or gemfibrozil
- omega-3 fatty acids or over-the-counter fish oil supplements
- statins, which can also help lower cholesterol
What is a healthy triglycerides range?
Aiming for a healthy triglycerides range can help improve your overall health and reduce your risk of conditions such as heart attack or stroke.
Triglyceride levels are measured in milligram/deciliter (mg/dl). See the table below for information about optimal and high triglycerides levels.
| Triglycerides | Level type |
|---|---|
| less than 150 mg/dl | optimal |
| 150–199 mg/dl | borderline high |
| 200–499 mg/dl | high |
| 500 mg/dl or greater | very high |
How do I measure my triglyceride levels?
To determine your triglyceride levels, your doctor will order a blood test. If your results show that your triglycerides are high, your doctor will be able to develop a treatment plan with you to help you lower them.
What are the symptoms of high triglycerides?
You will not usually experience any symptoms of high triglycerides. For this reason, it is important to contact your doctor for a blood test if you are concerned that your triglyceride levels may be too high.
What causes raised triglycerides?
You may have high triglycerides as a result of a primary cause, which is typically an inherited condition, or because of a secondary cause, such as your dietary choices or medical conditions.
Primary causes of raised triglycerides include:
- familial hypertriglyceridemia
- familial combined hyperlipidemia
- type 3 hyperlipidemia
- familial chylomicronemia syndrome
Secondary causes of raised triglycerides include:
- certain medications, such as:
- steroids
- oral estrogen therapy
- retinoids
- retrovirals
- some diuretics
- some medical conditions, including:
- kidney disease
- gout
- underactive thyroid
- nonalcoholic fatty liver disease
- a diet high in saturated fats and added sugars
- consumption of extra calories
- sedentary lifestyle
- alcohol consumption
- pregnancy
- diabetes
Learn more about medications that can cause raised triglycerides.
Are triglycerides the same as cholesterol?
Both triglycerides and cholesterol are a type of fat. Both are made in the liver.
We get extra triglycerides and cholesterol from the food that we eat. Neither is able to circulate loosely in the blood, so our body transports them in lipoproteins.
The main function of triglycerides is to provide us with energy. This is why the body stores triglycerides in parcels of fat, ensuring we have enough energy when we need it later.
Cholesterol is found in every cell of your body. It helps make vitamin D and steroids and is particularly important for the health of your nerves, skin, and brain.
While both triglyceride and cholesterol fats have different responsibilities, having too much bad cholesterol and too many triglycerides increases risks to your heart health.
In particular, if you have a high triglyceride level and either too much bad cholesterol or too little good cholesterol, you are at
How can I lower cholesterol and triglycerides together?
If you have high triglyceride levels, it is also possible that you have too much low-density lipoprotein (LDL), or “bad,” cholesterol.
A diet rich in fruits and vegetables can help with triglyceride levels. Fruits high in soluble fiber can also help reduce too much cholesterol absorption. These include:
- apples
- oranges
- bananas
- prunes
- pears
Other tips for lowering both cholesterol and triglycerides include:
- eating more fiber and whole grains
- choosing healthier fats instead of saturated fats
- maintaining a moderate weight
- keeping active
Eating rich sources of omega-3 fatty acids can lower your triglycerides while also raising your high-density lipoprotein (HDL), or “good,” cholesterol levels.
View our cholesterol hub for more information.
Are there any risk factors for high triglyceride levels?
While anybody can have high triglyceride levels, certain risk factors make this more likely. Risk factors for high triglycerides include:
- overweight or obesity
- metabolic syndrome
- type 2 diabetes
- kidney disease
- liver disease
- thyroid disease
If you have high triglycerides, you may also have low levels of HDL cholesterol. Contact your doctor if you feel you are at risk of high triglycerides and low HDL.
Learn more about risk factors for high triglycerides.
What are the complications of high triglycerides?
If you have a high triglyceride level, this may lead to health complications. If not lowered, high triglycerides can lead to conditions including:
- heart attack
- stroke
- acute pancreatitis
Contact your doctor if you feel you may be at risk of high triglycerides. They will be able to order blood tests and advise on a treatment plan to lower your levels if they are too high. This can help reduce the risk of complications.
Other frequently asked questions
Here are some other frequently asked questions about triglycerides. The answers have been reviewed by Dr. Adam Bernstein, M.D., S.C.D.
How do I lower my triglycerides naturally?
Making changes to your diet can help you lower your triglycerides naturally. Swapping saturated fats for unsaturated fats, avoiding food and drinks with added sugars, and adding sources of omega-3 such as oily fish to your diet can help you lower your triglycerides.
How much omega-3 is needed to lower triglycerides?
Medical professionals advise that 4 grams per day of prescribed omega-3 can lower triglyceride levels by around
Can I lower triglycerides naturally with supplements?
Supplements may be useful for lowering triglycerides. However, contact your doctor before taking any supplements, as high dosages can cause other health problems and interfere with any medication you currently take.
Learn more
- 6 Lifestyle Changes to Prevent or Treat High Triglycerides
- 7 Dangers of Very High Triglycerides
- The Triglyceride/Diabetes Connection
Summary
Triglycerides are essential for providing the body with energy. However, high triglyceride levels can increase your risk of conditions such as heart attack and stroke.
A doctor can determine your triglyceride levels with a blood test. Any result over 150 mg/dl is a high triglyceride level.
You can reduce high triglycerides by maintaining a moderate weight, keeping active, and making certain dietary changes. For example, replace saturated fats with unsaturated fats, and avoid foods that contain added sugar.
Contact your doctor to find out about getting your triglyceride levels checked. If your levels are high, your doctor will be able to put together a plan with you to help you lower your triglycerides.
