7-Day Diet Plan to Reduce Triglycerides Naturally
Triglycerides are a type of fat found in your blood. Excessively high levels raise your risk for heart disease. Making smart diet and lifestyle changes can help lower elevated triglycerides.
This 7-day meal plan provides delicious recipes and practical tips to begin reducing your triglycerides through better nutrition right away.
Understanding Triglycerides
Triglycerides are the most common type of fat circulating in your bloodstream. After eating, the calories you dont need immediately for energy get converted into triglycerides.
Between meals, your body breaks down triglycerides for energy. But eating more calories than you burn causes triglycerides to build up.
A blood test is needed to determine your triglyceride levels. Below 150 mg/dL is considered normal. Borderline high is 150-199 mg/dL. Anything above 200 mg/dL is considered elevated and increases heart disease risk.
How Does Diet Impact Triglycerides?
Consuming more calories than your body can use causes excess triglyceride production. Foods highest in refined carbs, added sugars and unhealthy fats are common culprits.
Reducing intake of these triglyceride-raising foods helps optimize levels. Focusing diet on healthy fats, high fiber carbs and lean proteins has been shown effective.
Foods That Lower Triglycerides
These nourishing foods help reduce triglyceride levels:
Fatty Fish
Omega-3 fats in salmon, mackerel, herring, sardines and tuna help lower triglycerides.
Nuts and Seeds
Unsalted almonds, walnuts, flax and chia seeds provide healthy fats, fiber and nutrients.
Fruits and Vegetables
Produce contains antioxidants along with fiber to support triglyceride reduction.
Oats and Barley
Soluble fiber in oatmeal and barley help remove cholesterol and triglycerides.
Legumes
Kidney beans, chickpeas, lentils and edamame are packed with fiber and plant-based protein.
Avocados
Monounsaturated fats in avocados help lower LDL and triglycerides.
Olive Oil
As another source of monounsaturated fat, olive oil benefits triglyceride and cholesterol levels.
Foods to Limit to Lower Triglycerides
Reducing these foods and ingredients helps lower triglyceride production and absorption:
Sugar
Foods with added sugars like baked goods, candy, soda and juices.
Refined Carbs
Breads, crackers and snacks made with white flour.
Starch
High glycemic index options like potatoes, white rice and corn.
Processed Meats
Hot dogs, salami, sausage, bacon and deli meats.
Fried Foods
Foods cooked in vegetable oils, shortening or lard.
Alcohol
Limit to 1 drink per day for women and 2 for men.
Trans Fats
Found in processed and fried foods made with hydrogenated oils.
7-Day Meal Plan
This sample triglyceride lowering diet provides balanced nutrition to help optimize levels in just one week.
Day 1
Breakfast
- 1 cup oatmeal cooked in water with 1/4 cup blueberries, 1 tbsp chia seeds and 1 tbsp walnuts
- 1 cup skim milk
- 1/2 grapefruit
Lunch
- Tuna and white bean salad: 3 oz tuna, 1/2 cup cannellini beans, spinach, tomato, 1 tbsp olive oil & lemon juice dressing
- 1 pear
Dinner
- Baked salmon: 3 oz salmon, broccoli, 1/2 cup brown rice
- Side salad with 2 tbsp olive oil & vinegar dressing
Day 2
Breakfast
- 2 scrambled eggs
- 1 slice Ezekiel bread, 1/2 avocado spread
- 1 cup berries
Lunch
- Veggie wrap: whole wheat tortilla, hummus, cucumber, bell pepper, mushrooms, spinach
- Side of carrots and celery with 2 tbsp hummus
Dinner
- Veggie & bean chili: 1 cup veggies, 1/2 cup kidney beans, tomato sauce
- Side salad with 1 tbsp olive oil & vinegar dressing
Day 3
Breakfast
- 1 slice Ezekial toast with 1 scrambled egg and 1/4 avocado spread
- 1/2 cup mixed berries
- 1 cup unsweetened coconut milk
Lunch
- Lentil soup: 1 cup veggies, 1/2 cup lentils, broth
- Side salad with olives, feta, balsamic dressing
Dinner
- Grilled chicken kebabs: 4 oz chicken, bell peppers, onion, mushrooms
- 1/2 cup brown rice, steamed broccoli
Day 4
Breakfast
- 1 cup oatmeal cooked with 1 cup unsweetened almond milk, 1/4 cup raspberries, 1 tbsp flaxseed
- 1 hardboiled egg
Lunch
- Turkey sandwich: 3 oz turkey, spinach, tomato, sprouts, mustard on Ezekial bread
- Celery sticks with 2 tbsp hummus
- 1 orange
Dinner
- Veggie stir fry: Tofu, broccoli, carrots, onion, mushroom, ginger sauce
- 1/2 cup brown rice
Day 5
Breakfast
- 1 cup Greek yogurt with 1/4 cup granola and 1/2 cup berries
- 1 slice Ezekial toast with 1 tbsp almond butter
Lunch
- Mixed greens salad: 4 oz grilled chicken, spinach, apple, walnuts, balsamic dressing
- 1 peach
Dinner
- Zucchini noodles with turkey meatballs: 3 turkey meatballs, zucchini noodles, tomato sauce, parmesan
- Steamed broccoli
Day 6
Breakfast
- Veggie omelet: 2 eggs, spinach, mushrooms, onions, tomatoes
- 1 slice Ezekial toast with 1/2 avocado spread
Lunch
- Turkey burger: 4oz patty with spinach, tomato on whole wheat bun
- Salad with balsamic dressing
Dinner
- Baked cod: 4 oz cod, dill, lemon
- 1/2 cup quinoa, roasted Brussels sprouts
Day 7
Breakfast
- Overnight oats: 1/2 cup oats, 1/2 cup Greek yogurt, 1/4 cup berries, 1 tbsp chia seeds
- 1 hardboiled egg
Lunch
- Tuna salad sandwich: 3 oz tuna, lettuce, tomato, sprouts on whole wheat bread
- Celery sticks with 2 tbsp hummus
Dinner
- Chicken fajitas: 4 oz chicken breast, onion, bell pepper, whole wheat tortilla
- 1/2 cup black beans, brown rice, steamed zucchini
Tips for Lowering Triglycerides Through Diet
Follow these tips to effectively reduce triglycerides levels long-term:
Eat More Fiber
Aim for at least 25-30 grams of fiber daily from produce, nuts, seeds, beans and whole grains. Soluble fiber lowers triglyceride absorption.
Reduce Added Sugars
Limit sweets, soda, juices and processed foods with added sugars. They spike blood sugar and triglycerides.
Increase Healthy Fats
Mono- and polyunsaturated fats from olive oil, fatty fish, avocados, nuts and seeds improve good HDL levels.
Lower Carb Intake
Cut back on starchy, refined carbs and grains. Focus on high fiber complex carbs.
Eat More Produce
Fruits and veggies provide antioxidants to reduce inflammation and fiber to sweep away excess cholesterol.
Watch Portions
Consuming more calories than you burn leads to triglyceride storage. Practice mindful eating.
Cook Heart Healthy
Bake, broil, grill or steam foods instead of frying. Avoid unhealthy fats.
Read Labels
Look for no added sugars, healthy fats and watch for trans fats and cholesterol.
Stay Active
Regular exercise helps manage weight and prevent triglyceride buildup.
The Bottom Line
High triglycerides raise your risk of heart disease. By focusing your diet on healthy fats, fiber, lean proteins and produce while limiting added sugars, refined grains and unhealthy fats, you can see major improvements fast.
Pair these dietary changes with regular exercise and any necessary lipid lowering medications as directed by your doctor for optimal heart health.
FAQs
What foods should I avoid to lower triglycerides?
Avoid sugary foods, refined carbs, fried foods, processed meats, trans fats, and excessive alcohol to lower triglyceride levels.
How much exercise helps lower triglycerides?
Aim for 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week along with strength training twice a week to help reduce triglyceride levels.
Will losing weight lower my triglycerides?
Yes, losing excess body weight through diet and exercise can significantly lower elevated triglycerides.
How long does it take to lower triglycerides through diet?
Following a triglyceride lowering diet consistently can result in noticeable reductions within 1-2 weeks. Triglyceride levels may continue improving over 2-3 months.
Are eggs good for lowering triglycerides?
Yes, eggs in moderation can be part of a triglyceride lowering diet. They provide good fats and nutrients. Limit to 1-2 whole eggs per day.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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