Triglycerides are a type of fat, or lipid, found in your blood. Lab work can assess your triglyceride levels and tell you where they fall on the following scale:

• Optimal: Less than 100 mg/dL
• Normal: Less than 150 mg/dL 
• Borderline high: 150 to 199 mg/dL
• High: 200 to 499 mg/dL
• Very high: Above 500 mg/dL

Consuming an excess of calories and unhealthy fats can contribute to elevated triglycerides. Sometimes there may also be a genetic component, which can change how your body manufactures and breaks down fats and predisposes you to familial hypertriglyceridemia.

Knowing your numbers is important because high triglycerides are a strong independent risk factor for heart disease, arteriosclerosis, a higher risk of blood clots, pancreatitis (inflamed pancreas), heart attack, and stroke.

Fortunately, triglycerides are a modifiable risk factor. Optimizing your nutrition with a heart-healthy diet can help improve your blood lipid management and lower your risk—so let’s look at some of the best (and worst) foods to lower triglycerides. 

6 Foods to Avoid with High Triglycerides

Excess inflammation and poor blood sugar control can change how your body metabolizes fats. Foods that trigger inflammation and spike blood sugar levels can also raise triglycerides. 

Looking for a list of foods to avoid with high triglycerides​? Here are some great places to start and why:

• Alcohol. Excessive alcohol can raise triglyceride levels by increasing your liver’s production of fats.
• Ultra-processed snack items. These types of foods—like potato chips and cookies—are often high in refined carbohydrates and saturated fats that contribute to insulin resistance and elevated triglycerides.
• Red and processed meats. In particular, meats like bacon, sausage, and hot dogs contain high amounts of saturated fats, which can raise triglycerides and contribute to inflammation.
• Full-fat dairy. Full-fat dairy products (like whole milk) are high in saturated fats, which may increase triglyceride levels and contribute to poor heart health.
• Sugar-sweetened beverages. Drinks like soda, specialty coffees, and energy drinks can cause rapid spikes in blood sugar, leading to increased triglyceride production as your liver converts excess sugar into fat.
• Fried foods and fast foods. These types of convenience items are typically high in trans fats and refined carbohydrates, which contribute to higher triglycerides and increased cardiovascular risk.

15 Foods to Lower Triglycerides

While the list of foods to avoid with high triglycerides above is a good starting place, I want to focus on what you can add to your diet rather than what you should restrict. 

Among the most important nutrients to emphasize are soluble fiber and omega-3 fatty acids, both of which can effectively lower triglycerides. Why? 

Omega-3 fatty acids help decrease inflammation and inhibit the production of triglycerides in the liver. Researchers have also observed decreased fat absorption in the intestine following omega-3 supplementation.

Soluble fiber helps slow the digestion of food in your intestines, which can decrease the amount of fat and sugar you absorb from food. This results in lower triglycerides and more stable blood sugar levels.

Below I’ve listed 15 foods to lower triglycerides, many of which provide these two nutrients as well as an array of vitamins, minerals, and antioxidants to support cardiovascular and overall health. 

1. Salmon

If you’ve ever wondered, Why does fish oil lower triglycerides, it’s because of the omega-3 fats, EPA and/or DHA. And you don’t have to take a supplement to get them—salmon is a good source.  

Studies have found eating fatty fish like salmon several times a week successfully reduces triglycerides, as well as lowers LDL cholesterol and increases HDL cholesterol.

Other omega-3-rich fatty fish to try include sardines, rainbow trout, herring, mackerel, and sardines.

2. Avocado

Why avocado and triglycerides? Avocados are a good source of both soluble fiber and monounsaturated fats, both of which can improve triglyceride numbers. Replacing a serving of carbs and/or saturated fat with avocado instead has been found to lower triglycerides.

Try mashed avocado with veggies, spread on whole grain toast with heart-healthy lean protein, or add sliced avocado to salads.

3. Lentils

Lentils are a fiber-rich food. Just half a cup of cooked lentils contains 8 grams of fiber, which can help slow digestion and absorption of sugar and fat from your meals. Without adequate fiber, absorption of sugar and fat occurs more rapidly and high intakes of these nutrients contribute to high triglycerides. 

Swap lentils for pasta in soup, add to salads or cook with veggies and herbs for a savory side dish.

4. Blueberries

Blueberries, as well as strawberries, raspberries, and blackberries, are low-sugar fruits. They’re good sources of fiber and antioxidants, which also play an important role in regulating inflammation. 

Researchers also credit phytochemicals in berries and other plant foods with supporting normal lipid metabolism to promote healthy triglyceride levels.

5. Broccoli

Broccoli and other cruciferous vegetables, like cabbage, kale, and cauliflower, contain fiber and compounds called glucosinolates, which possess antioxidant and anti-inflammatory properties. 

Systemic inflammation is linked to increased triglycerides. Plus, inflammation paired with already-elevated triglycerides makes them even more dangerous from a heart health complication standpoint. Eating more antioxidant-rich foods can help regulate inflammation and support triglyceride levels. 

6. Oats

Consumption of whole grains, like oats, in place of refined carbohydrates is associated with reductions in triglycerides. Oats and other whole grains are good sources of soluble fiber, which slows digestive transit time and can lower the amount of sugar and fat you absorb from food.

7. Olive Oil

Olive oil and triglycerides are a good match because olive oil is full of monounsaturated fat. Studies have found replacing carbohydrates and/or saturated fat with monounsaturated fat can lower triglycerides. 

Use it to replace butter, coconut oil, and other saturated fats, ideally off the heat.

8. Spinach

Like berries and cruciferous vegetables, spinach contains antioxidants and phytochemicals that regulate inflammation and support heart health. One such compound is alpha lipoic acid, which has been found to benefit triglyceride levels. 

9. Tofu

Tofu and other soy products, like edamame and tempeh, are considered triglyceride-lowering thanks to their isoflavone content. Isoflavones are a type of phytochemical with antioxidant and anti-inflammatory properties that support normal lipid metabolism.

10. Walnuts

Walnuts contain fiber and antioxidants and are a good source of unsaturated fats, including omega-3 fatty acids. Studies have found regular walnut consumption is associated with lower levels of triglycerides.

11. Chia Seeds

Chia seeds are packed with soluble fiber and omega-3 fatty acids, both of which help reduce triglyceride levels by slowing digestion and improving fat metabolism. 

In one 2024 study, people with moderate hypertriglyceridemia who were given a low-calorie diet with 30 grams of chia seeds per day for 8 weeks experienced similar triglyceride-lowering effects as people given fish oil supplements containing 1.8 g of long-chain PUFAs.

Soak them in water for a pudding-like texture, sprinkle them on yogurt or oatmeal, or blend them into smoothies for an easy heart-healthy boost.

12. Almonds

Almonds are rich in monounsaturated fats, fiber, and plant sterols, all of which help improve lipid profiles by lowering triglycerides and LDL cholesterol. Enjoy them as a snack, add them to salads, or use almond butter as a spread for whole-grain toast.

13. Flax Seeds

Flax seeds contain high levels of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that has been shown to reduce triglyceride levels and support heart health. 

A 2022 review of 14 randomized controlled trials with 1107 participants concluded that the addition of flax seed can significantly improve lipid profiles among those with dyslipidemia.

For the best nutrient absorption, use ground flax seeds in smoothies, oatmeal, or baked goods.

14. Garlic

Garlic contains sulfur compounds that have been linked to reduced triglyceride levels and improved overall cardiovascular health. 

Add fresh or roasted garlic to homemade salad dressings, soups, and stir-fries for both flavor and heart-healthy benefits.

15. Quinoa

Quinoa is a high-fiber, protein-rich whole grain that helps regulate blood sugar and fat metabolism, contributing to lower triglyceride levels. 

In a 2022 meta-analysis of 5 randomized controlled trials involving 291 participants, the authors concluded that eating more than 50 grams of quinoa (which is less than 1/3 cup, cooked) per day for at least six weeks could significantly reduce triglycerides.

Use it as a base for grain bowls, mix it into salads, or serve it as a nutritious side dish instead of refined grains.

Client Success Story

A 34-year-old man with a triglyceride level of 1311mg/dL and an underlying genetic component was referred to me by a lipidologist (a cardiologist who specializes in lipid disorders).

He was prescribed medications to lower his triglycerides (rosuvastatin, Vascepa, and fenofibrate) for several months before these labs were drawn—indicating they weren’t working.

Before meeting with this client, I spoke with the lipidologist, who wanted me to help optimize this client’s diet to reduce the triglycerides to 500mg/dL to avoid acute pancreatitis.

I worked closely with this client for 3 months. We adjusted his diet to fit his lifestyle, focusing on addressing insulin resistance and inflammation through nutrition. I created a personalized diet plan that reduced his saturated fat intake and added more therapeutic foods like soluble fiber and omega-3 fatty acids.

Within 4 months, his triglycerides went from 1311mg/dL to 229mg/dL with diet alone. No medications were changed during this time!

The lipidologist called me later, saying, “The power of nutrition is so vital in every patient with a lipid disorder and cardiovascular disease, and this just proof of the power of working with a qualified heart dietitian who knows her stuff and can make a difference. I wish more people would refer their clients to cardiology dietitians like you.”

I’m so happy I could help this client achieve his goals. While medications can be life-saving, they should always be coupled with science-based nutrition for optimal results and to truly reduce your risk of cardiovascular complications.

Foods to Lower Triglycerides: The Takeaways

Knowing your triglyceride number is an essential part of caring for your heart. If your triglycerides are high, taking steps to help bring them down can help lower your risk of cardiovascular disease. 

Alcohol, refined carbohydrates, sweets, and foods that contain excess saturated or trans fat can increase triglycerides. Fiber-rich foods and sources of healthy, unsaturated fats or omega-3 fats are proven to improve triglyceride levels and reduce the risk of cardiovascular disease. 

However, it may not be enough to just add triglyceride-lowering foods into your diet. Optimizing your food intake for your individualized needs is the key to success. 

A cardiovascular dietitian can help you pinpoint which diet and lifestyle factors may be driving your triglycerides up and work with you to create a plan that includes more triglyceride-lowering foods in therapeutic doses tailored to your unique needs.

If you’re ready to improve your nutrition with personalized science, lower triglyceride numbers, and reduce your risk of heart disease, I’m here to help. Use this link to schedule a free 15-minute discovery call to discuss further.

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USDA FoodData Central. Quinoa, cooked. https://fdc.nal.usda.gov/food-details/168917/nutrients