High triglycerides

The best Diet for very High Triglycerides

Max. D Gray
By Max. D Gray. Updated: June 4, 2019
The best Diet for very High Triglycerides

People with high triglyceride levels should take steps to reduce them as they increase their risk of suffering from heart conditions such as heart attacks. To do this, it is essential to keep your diet in check, and choose foods that are good for lowering triglycerides. In this oneHOWTO article, we explain more about what to eat if you have high triglycerides.

You may also be interested in: What Are the Causes of High Triglycerides

Steps to follow:


To keep the triglycerides in your blood at a healthy level it is important to have a diet that is low in saturated fat. Therefore, avoid eating certain foods that are high in animal or vegetable fat such as the following:

  • Butter
  • Whole milk products
  • Red and fatty meats
  • Bread and baked goods (high in coconut and palm oils)
  • etc.

We should also watch our intake of carbohydrates and sugar to reduce our triglycerides levels. It is recommended to opt for the wholemeal version of foods such as bread, rice, pasta, cereals... We can also replace refined sugar with sweeteners such as saccharin.

The best Diet for very High Triglycerides - Step 2

Now you know what you shouldn't have, let's take a look at the best diet for very high triglycerides.

People with this condition should eat foods rich in monounsaturated fatty acids. These include olive oil or foods high in omega-3:

  • Olive oil
  • Blue fish (sardine, mackerel, tuna, swordfish, salmon, horse mackerel, anchovies...)
  • Nuts
  • Rapeseed oil

Avoid drinking alcohol and swap it for healthier habits that will help reduce triglyceride levels.

A diet for high triglyceride levels should include juices that are high in fiber such as carrot juice or kiwi juice. However, make sure you don't take too much fructose, so stick to one or two fruit juices per week.

Likewise, you shouldn't smoke either as it severely harms your health.

The best Diet for very High Triglycerides - Step 4

People who are overweight or obese should follow a slimming diet that helps to lower their triglycerides. However, it's vitally important not to skip any meals, but follow a balanced diet by eating several times a day.

To lower your weight without putting your health at risk, visit your doctor so he or she can recommend the best diet to lose weight.

The best Diet for very High Triglycerides - Step 5

As for the best cooking methods if you have high triglycerides, it is recommended to use your griddle or grill, and avoid frying and stews. You should also cook food without using too much oil and remove the visible fat from certain foods like meat before cooking.


Moreover, frequent physical exercise is also fundamental to keep your body balanced and healthy to maintain a good level of triglycerides. Find a sport or activity - walking, swimming, etc.- that you like and practice it daily. We also recommend you take a look at our article on the best ways to lower triglycerides levels.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to The best Diet for very High Triglycerides, we recommend you visit our Family health category.

Write a comment
What did you think of this article?
Cherrie Dunning
I use lentil and chic pea pastas!! Are they okay to use????
OneHowTo Editor
Hi Cherrie,

Yes, indeed! In fact, should be better than regular pasta if they have higher amounts of soluable fiber.
John Nickell
My triglycerides are 276, cholesterol is 135, HDL is 39, my LDL is 41. I am on Atorvastatin 40MG What can I at age 70 do to put in place the natural healthy order of good blood
Sharan patricia varner
None of that explains my high triglycerides. I do not drink alcohol or sugary drinks. And I do not eat meat or fried foods. I do eat a diet based on home grown vegetables, grains, fruits. No tea, no coffee, no sodas. I fail to understand why my triglycerides are always high? And yet others can live off a daily diet of McDonalds and other fast foods and so, therefore, one must question whether it is more to do with the inherited gene pool?
OneHowTo Editor
Hi Sharan,

There are many factors which can influence triglyceride levels, with genetic inheritance being important as well as lifestyle. You should speak to your doctor about why it may be happening, but it is less important to know why as it is to do everything you can to reduce them.
All very good information!
OneHowTo Editor
Hi Debbie,

In general, it is better to eat whole grain products if you want to lower triglycerides. Refined grains can increase triglycerides. You can check with your doctor or nutritionist if you are unsure.
Maggie Campbell
i EAT A LOT OF SHRIMP. Is THIS BAD? I don't drink any sodas, and I don't eat a lot of bread. I only use olive oil, but I don't exercise much. I suffered a heart attack a year ago. I'm 75 years old and can't walk like I want to. My triglycerides are 300. Way to high. My doctor wants to give me medicine for this, but I would rather do it with diet. Just don't know what to eat.
OneHowTo Editor
Hi Maggie,

Generally shrimp should be fine, but everything should be in moderation.
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The best Diet for very High Triglycerides