Diet plan for high triglycerides and diabetes: According to the National Diabetes Information Clearinghouse, people with high triglycerides have an increased risk of developing diabetes. The good news is that you can reduce your triglyceride level and help prevent or delay the onset of diabetes by making a few simple dietary changes. If you have high triglycerides and want to know if these changes in your diet will make a difference, follow the link below to learn a little more.
7-day meal plan to help lower triglycerides
Blood contains a particular kind of fat called triglycerides. High blood triglycerides can be brought on by a number of medical illnesses, medications, lifestyle choices, and genetic factors.
Triglyceride levels that are too high can increase your chance of developing a number of diseases. Triglyceride levels can be affected by a variety of factors, one of which is food choices. A person’s diet may need to be changed, according to doctors, to assist lower triglyceride levels. Triglyceride levels might rise as a result of a diet high in saturated fats, added sweets, excessive alcohol, and refined carbs.
Triglycerides are examined in this article along with healthy triglyceride levels, foods that can lower triglycerides, and different triglyceride-lowering diets. It also discusses various ways to decrease triglycerides and provides a 7-day eating plan for doing so.
What are triglycerides?
In the body, triglycerides are a form of lipid or fat. Triglycerides are the most prevalent type of fat since they are the type that the body stores the majority of. Triglyceride levels can be determined by a doctor through a blood test.
In the blood, triglycerides are carried by lipoproteins, which are rounded particles. Triglycerides can be consumed by people directly through foods that are high in fat, such butter and oil. Additionally, extra energy is converted to and stored as triglycerides when people eat more calories than they require from other foods, such as carbohydrates.
One of the body’s primary energy sources is triglycerides. However, having high blood triglyceride levels could make someone more vulnerable to:
- insulin resistance
- obesity
- pancreatitis
- type 2 diabetes
- cardiovascular disease
Healthy levels of triglycerides
There are two usual values of fasting blood triglycerides, according to the National Heart, Lung, and Blood Institute. For young children (under 10 years old), the first is less than 75 mg/dl. For adults and children older than 10, the second is less than 90 mg/dl.
If a patient’s fasting blood triglyceride levels are regularly 150 mg/dl or higher, a doctor may diagnose them with high triglycerides (also known as hypertriglyceridemia).
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Foods that can help lower triglycerides
According to a 2011 fact sheet from the American Heart Association (AHA) people should focus on eating the below foods to help manage their triglyceride levels:
- oily fish, like sardines and salmon
- all vegetables, especially leafy greens, green beans, and butternut squash
- all fruits, especially citrus fruits, and berries
- low fat or fat-free dairy products, such as cheese, yogurt, and milk
- high-fiber whole grains, such as quinoa, barley, and brown rice
- beans, nuts, and seeds, which contain fiber and unsaturated, healthy fats
The AHA also advises people to:
- limit alcohol consumption
- limit added sugars to no more than 10% of their total daily calories
- keep carbohydrates to 50–60% or fewer of their total daily calories
- limit dietary fat to 25–35% of their total daily calories
- choose unsaturated fats from plant oils, nuts, and seeds over saturated and trans fats found in animal products and processed foods
Diets types that can lower triglycerides
A person can make changes to their diet to reduce their levels of triglycerides. These changes may include:
Low carbohydrate diet
People who routinely consume more than 60% of their daily calories as carbs are more likely to have high triglycerides, especially if most of those carbohydrates are derived from refined grains. A person’s body will store extra calories from carbs as fat if they consume more carbohydrates than they need.
In order to lower triglycerides, a person should stay away from refined carbohydrates like those found in baked goods and aim to consume more unprocessed, high-fiber carbohydrates like those found in vegetables, legumes, and whole grains. Try to substitute fruits like berries for high-sugar foods in order to curb your desires for sweets.
High-fiber diet
Increased dietary fiber consumption can reduce the rate at which sugar and fat are absorbed in the small intestine. Triglyceride levels in the blood are lowered as a result. According to research, persons who are overweight or obese can reduce their triglyceride levels and enhance their general health by consuming more fiber.
Eating whole grains, nuts, seeds, veggies, legumes, cereals, and fruits will help one consume more fiber.
Oily fish
Omega-3 fatty acids, a heart-healthy form of fat, are found in oily fish. These are necessary polyunsaturated fatty acids that must be obtained through diet because the body cannot produce them.
Vegetarian diet
The total cholesterol, low-density lipoprotein (LDL) cholesterol, and high-density lipoprotein (HDL) cholesterol levels can all be decreased, according to research, by eating a vegetarian diet. However, analyses of papers released in 2015, 2017, and 2020 discovered no connection between a vegetarian diet and a reduction in triglycerides.
Although some studies suggests that a vegetarian diet may have health benefits, this does not imply that all vegetarian diets are healthy. A well-planned, wholesome diet, whether vegetarian or not, contributes to keeping a healthy physique.
7-day meal plan to lower triglycerides
Here is an illustration of a meal plan that can lower triglycerides. It’s crucial to remember that everyone has different nutritional and calorie demands, therefore this is only an example of what someone might eat.
Day one
- Breakfast: Old fashioned oats with low fat milk or plant milk, topped with berries and seeds.
- Lunch: Vegetable and lentil soup with whole grain crackers.
- Dinner: Tofu and butternut squash curry with cauliflower rice.
- Snack: A banana and almonds.
Day two
- Breakfast: Salmon, whole grain rye bread, and a poached egg.
- Lunch: Sardines in a whole grain wrap with a garden side salad and oil-based dressing.
- Dinner: Chicken and vegetable stir-fry with brown rice.
- Snack: A boiled egg and fresh fruit.
Day three
- Breakfast: Buckwheat pancakes with low fat yogurt and berries.
- Lunch: A spinach, avocado, and tomato salad with black beans and quinoa.
- Dinner: Vegetable and bean chili with a side of kale.
- Snack: Celery sticks and almond butter.
Day four
- Breakfast: Whole grain cereal with low fat or plant milk and fresh fruit.
- Lunch: Barley wrap with tuna, lettuce, and tomatoes.
- Dinner: Grilled salmon or mackerel with steamed vegetables and brown rice.
- Snack: Walnuts.
Day five
- Breakfast: Poached eggs on whole grain toast.
- Lunch: A tuna or chicken sandwich made with whole grain bread, hummus, and a garden side salad.
- Dinner: Grilled steak with steamed vegetables and mashed sweet potato.
- Snack: Fruit salad and low fat Greek yogurt.
Day six
- Breakfast: Whole grain toast with avocado and a hard-boiled egg or smoked salmon.
- Lunch: Chickpeas and quinoa over green salad.
- Dinner: Barley, vegetable, and chicken soup with whole grain crackers.
- Snack: A homemade smoothie made with low fat Greek yogurt and berries.
Day seven
- Breakfast: Rolled oats with low fat or plant milk, topped with fresh fruit.
- Lunch: Sardine salad served on a whole grain bread roll, with a garden side salad.
- Dinner: Whole grain pasta with a tomato-based sauce and drained red kidney beans, and a garden side salad.
- Snack: Strawberries.
Other ways to lower triglycerides
In addition to modifying their diet, a person can also do the following:
Exercise
Research from 2014 suggests that regular aerobic exercise can increase the amount of good cholesterol, or HDL, in a person’s blood. This can help to lower triglyceride levels.
The U.S. Department of Health and Human Services’ physical activity guidelines recommend that a person get at least 150 minutes a week of aerobic exercise, or 30 minutes five times a week. Aerobic exercise may include activities such as jogging, cycling, or swimming.
A 2019 study showed that people with heart disease who exercised for 45 minutes five times a week had significant declines in triglyceride levels.
Supplements
Various supplements may help lower triglycerides. A person should discuss supplement use with their doctor to avoid interactions with other medications. As supplements and vitamins are not regulated by the FDA, people should be careful when trying a new one.
The following supplements may impact triglyceride levels:
- Curcumin. A 2017 review found that curcumin supplements may cause a significant decrease in triglyceride and bad cholesterol, or LDL.
- Fish oil. These supplements are rich in omega-3 fatty acids, which studies have found reduce triglycerides and other heart disease risk factors.
- Fenugreek. Research from 2014 suggests that fenugreek seeds may help reduce blood triglycerides.
- Guggul. One animal study suggests this herbal supplement could be as effective as prescription medication at reducing triglyceride levels.
- Garlic extract. Various animal studies have found garlic extract may help reduce triglyceride levels because of its anti-inflammatory properties.
Summary
In the blood, triglycerides are a form of lipid or fat.
Diets high in fiber, low in carbohydrates, and including fatty fish can reduce triglycerides. Limiting the consumption of added sugar, alcohol, and carbs to 50–60% or less of total daily calories, as well as trans and saturated fat, are other methods for lowering triglycerides. Triglyceride levels may also be controlled by regular exercise and some supplements.
Diet Chart For High Triglyceride Patients
Food List for a Triglyceride Diet to Reduce Triglycerides Avoid these Foods to Control Triglycerides How To Manage Triglycerides Through Diet and Avoidance Consume wholesome foods to reduce triglycerides
About Triglyceride Diet
Foods that lower the body’s excessive triglyceride levels (a form of fat) are necessary for people with high triglyceride diets. Following a meal, the body transforms the calories it doesn’t require into triglycerides and stores them for later use as fuel. Triglycerides are necessary for a body to function properly, but too much of them can increase the chance of developing heart disease.
The following recommendations from the high triglycerides diet plan can help you lower your body’s triglyceride levels:
- Limit your sugar intake – Extra sugar gets converted into triglycerides and gets stored in the fat cells increasing the scope of heart diseases. Therefore, minimizing sugar consumption by avoiding fruit juices, sugar-sweetened beverages and soda and instead replacing them with water is known to reduce triglyceride levels in the blood.
- Reduce saturated and trans fats – Saturated and trans fat is the fat commonly found in fast foods, processed foods, packaged foods, and baked foods to increase their shelf life. Avoiding the consumption of the aforementioned categories of foods and replacing them with mono and polyunsaturated fats, such as those found in olive oil, avocados and nuts, can significantly lower high triglycerides levels in the body and reduce the chances of heart diseases.
- High fibre diet – Fibre is found in fruits, vegetables and whole grains. Other healthy sources of fibre include nuts, cereals and pulses. A high fibre diet plan helps in decreasing the absorption of fat and sugar in the small intestine thereby reducing triglyceride levels.
Check out the list of foods that lower triglycerides and use this diet meal plan to manage your triglycerides. The food products listed in the diet chart are readily available in your local markets and contribute to the 7-day diet plan’s ability to lower triglyceride levels. We have included a list of foods with high triglyceride levels that should be avoided.
This Indian diet program was developed after consulting with knowledgeable dietitians. You also need to make some lifestyle adjustments, which are also specified in this diet plan and are beneficial in regulating it, in addition to the list of food items.
Best Diet Plan to Lower Triglycerides
| Sunday | |
| Breakfast (8:00-8:30AM) | Basan cheela 2+ 1 tbs green chutney + 1 cup skim milk |
| Mid-Meal (11:00-11:30AM) | 1 cup boilled channa salad |
| Lunch (2:00-2:30PM) | 1/2 cup rice+ 2 chapatti + Soya chunk curry 1/2 cup+ Ladies finger subji 1/2 cup + salad |
| Evening (4:00-4:30PM) | 1 cup papaya |
| Dinner (8:00-8:30PM) | 2 Roti / chappathi.+ mattar paneer subji 1/2 cup. |
| Monday | |
| Breakfast (8:00-8:30AM) | Mix veg Upma 1 cup+ 1 skim milk |
| Mid-Meal (11:00-11:30AM) | 1 cup mixed fruit salad |
| Lunch (2:00-2:30PM) | 3 Chappati+ 1/2 cup cluster beans subji+ Fish curry(100g fish) 1/2 cup + salad |
| Evening (4:00-4:30PM) | 1 cup tea/ coffee + 2 biscuits ( Nutrichoice or Digestive or Oatmeal.) |
| Dinner (8:00-8:30PM) | 2 Roti / chappathi+Ridge guard subji 1/2 cup. |
| Tuesday | |
| Breakfast (8:00-8:30AM) | Vegetable Oats Upma 1 cup+ 1 cup skim milk. |
| Mid-Meal (11:00-11:30AM) | 1 sliced cucumber and carrot salad |
| Lunch (2:00-2:30PM) | 1/2 cup rice + 2 chapatti+1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup + salad |
| Evening (4:00-4:30PM) | 1 cup moong dal sprouts salad + 1 cup lemon water |
| Dinner (8:00-8:30PM) | 2 Roti/ chapati+ 1/2 cup mix veg curry |
| Wednesday | |
| Breakfast (8:00-8:30AM) | 1 Slice toasted brown bread + 2 Boiled egg white + 1 cup low fat milk. |
| Mid-Meal (11:00-11:30AM) | 1 cup moong dal sprout salad |
| Lunch (2:00-2:30PM) | Veg pulav rice with soy chunks 1 cup+ 1/2 cup tomato curry + 1 cup Low fat curd + salad |
| Evening (4:00-4:30PM) | 1 cup watermelon |
| Dinner (8:00-8:30PM) | 2 roti/ Chapathi+ Ladies finger subji 1/2 cup. |
| Thursday | |
| Breakfast (8:00-8:30AM) | 3 Idli + Sambhar 1 cup + 1 table spoon Green chutney/ Tomato Chutney |
| Mid-Meal (11:00-11:30AM) | 1 sliced cucumber and carrot salad |
| Lunch (2:00-2:30PM) | 3 Roti+1/2 cup salad + Fish curry ( 100 gm fish)+ green chutney |
| Evening (4:00-4:30PM) | 1 cup tea/ coffee + 2 biscuits ( Nutrichoice or Digestive or Oatmeal.) |
| Dinner (8:00-8:30PM) | 2 Roti / chappathi.+ Tomato subji 1/2 cup. |
| Friday | |
| Breakfast (8:00-8:30AM) | 2 paneer stuffed chapatti + 1 cup low fat milk |
| Mid-Meal (11:00-11:30AM) | 1 cup mixed fruit salad |
| Lunch (2:00-2:30PM) | 1/2 cup rice+ 2 chapatti + 1 cup Dal+ Palak subji 1/2 cup+ salad |
| Evening (4:00-4:30PM) | 1 cup moong dal sprouts salad + 1 cup lemon water |
| Dinner (8:00-8:30PM) | 2 Roti / chappathi.+ paneer stuffed capsicum subji 1/2 cup. |
| Saturday | |
| Breakfast (8:00-8:30AM) | Methi Paratha 2+ 1 cup low fat milk |
| Mid-Meal (11:00-11:30AM) | 1 cup boilled channa salad |
| Lunch (2:00-2:30PM) | 1 cup rice+ chicken curry 200 gm chicken+ 1 cup cucumber salad. |
| Evening (4:00-4:30PM) | 1 cup mixed fruit salad |
| Dinner (8:00-8:30PM) | 2 Roti / chappathi.+ lotus stem subji 1/2 cup. |
Triglyceride Diet Restrictions: Food Items To Limit
Since, the amount of fat molecules in blood is elevated in this situated fat intake should be restricted. Minimal use of cooking oil should be encouraged. Use of vegetable oil, olive oil, coconut oil is adviceable.
- In-take if junk foods and deep fried foods (including homemade snacks) should be totally
- Complex dairy products like butter, cheese and margerine should be avoided, as the kind of fat present in these products tends to get deposited and may contribute to the prevailing health
- In-take of ghee can be allowed, but in very small and/or less quantity (1 tsp per a day).
- Whole milk (or full fat milk) should be avoided. In place toned and/or skim milk should be used.
- In-take of animal proteins (like egg-yolk, fatty chicken, buff, beef, pork, red meat) should be avoided and it should be compensated by in-take of pulses (daal and daal products).
- In-take of processed meat products such as sausages, bacon, processed meats, hot dogs, salami, etc should always be avoided.
- In-take of refined wheat products (such as maida, macaroni, pasta, speghetti, noodles, etc) should be avoided as well.
- In-take of desserts and ice cream should be less (according to the blood sugar levels).
- Carbonated beverages, alcoholoic beverages, packaged drinks, energy drinks and fruit juices should be excluded from the daily diet.
Do’s And Dont’s While Following Diet Plan for Triglyceride
To control triglyceride, you can start making some simple changes in your lifestyles and food habits which are mentioned below, along with the diet plan mentioned above:
Do’s:
- Minimal usage of oil (or fat) for cooking.
- Consumption of more vegetable proteins (pulses and fruits) as compared to animal proteins.
- Sufficient amount of physical activity (exercise and/or walking or jogging) is a necessity so as to stop the body from depositing extra fat plus the utilization of already deposited fat.
- Drink lots of water, stay hydrated. Always fresh and/or homemade fruits, juices should be taken with no added sugar.
- Eat more amount of fibres in form of vegetables, sprouts and fruits.
- Make your plate colorful with a variety of vegetables, daal, chapati and rice, and fish.
- Cod liver oil or fish oil is advisable for improving such situation as because fish oil (ecoshapentanoic acid) increases HDL in blood which in turn helps to get rid of LDL and triglycerides.
Don’ts:
- Consume two animal proteins in one day. Always divide your animal protein intake uniformly.
Food Items You Can Easily Consume to Lower Triglyceride
- Legumes : Legumes like beans, peas and lentils can help lower LDL levels and are a good source of plant-based protein.
- Nuts, Especially Almonds and Walnuts : Nuts also contain protein. They’re particularly rich in L-arginine, an amino acid that helps make nitric oxide. This, in turn, helps regulate blood pressure
- Fatty Fish : Fatty fish contain high levels of omega-3 fatty acids and have been linked to a decreased risk of heart disease and stroke.
- Whole Grains, Especially Oats and Barley : Oats: They contain beta-glucan, a type of soluble fiber that helps lower cholesterol. Barley: Is also rich in beta-glucans and can help lower LDL cholesterol.
- Fruits and Berries : Fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects. Eating berries and grapes, which are particularly rich sources of these plant compounds, can help increase HDL cholesterol and lower LDL cholesterol.
- Dark Chocolate and Cocoa : Flavonoids in dark chocolate and cocoa can help lower blood pressure and LDL cholesterol while raising HDL cholesterol.
- Garlic : Garlic contains allicin and other plant compounds, which may help lower LDL cholesterol and reduce other heart disease risk factors.
- Soy Foods : There is some evidence that soy foods can reduce heart disease risk factors, especially in people with high cholesterol.
- Vegetables : Vegetables are high in fiber and antioxidants and low in calories, making them a heart-healthy choice. Pectin-rich vegetables also include okra, eggplants, carrots and potatoes.
- Tea : Catechins may help your heart in several ways. They help activate nitric oxide, which is important for healthy blood pressure. They also inhibit cholesterol synthesis and absorption and help prevent blood clots.
- Dark Leafy Greens : Dark leafy greens are rich in carotenoids, including lutein, which are linked to a lower risk of heart disease and stroke.
- Extra Virgin Olive Oil : Olive oil is a primary component of the heart-healthy Mediterranean diet. It has monounsaturated fatty acids and antioxidants that are good for the heart.
Triglyceride-Friendly Meals
Your likelihood of experiencing a heart attack or stroke changes every time you make a food choice. Let that motivate you to choose triglyceride-friendly food selections.
According to Robert Bonow, MD, former president of the American Heart Association and professor of medicine at Northwestern University, “changing the diet can have profound effects on triglyceride levels.” In fact, if you’re overweight, losing weight and following a healthy diet can reduce your triglyceride levels by 20% to 50%.
The foods listed below can aid in triglyceride reduction. To meet your calorie needs, you might need to change portion sizes.
Breakfasts That Protect Your Heart
Start the day off with healthy decisions. Choose one of these delicious breakfasts.
Cereal & Berry Bowl
1 cup 1% or skim milk
1/2 cup oatmeal with 1-2 Tbsp of chopped walnuts
Or 1 serving of cold cereal, with 5 or more grams of fiber and 8 or less grams of sugar
1 cup raspberries, strawberries, or blueberries on top
Egg Sandwich
1 whole egg, 2 egg whites, or 1/4 cup egg substitutes
1 cup or more of diced tomatoes, spinach leaves, minced onion, and mushrooms
1 tsp trans-fat-free margarine or a small amount of olive oil
2 slices whole wheat toast
1 orange in sections or 1/4 cantaloupe on the side
Yogurt Parfait
1 cup low-fat or nonfat yogurt
1 cup high-fiber cereal
1 sliced banana, 1 cup mango, or 1 peach
A small handful of almonds on top
Salmon Bagel
1 whole-grain bagel
1 oz sliced smoked salmon
1 Tbsp low-fat or nonfat cream cheese
Capers or fresh dill
1 cup melon cubes with any type of berry on the side
Lunches to Reduce Your Risk of Heart Attack
Here are some flavorful lunches you can pack, and a few you may even be able to buy.
Soup & Salad
1 cup vegetable, black bean, or lentil soup (or any low-fat or vegetarian soup)
5 whole-wheat crackers
2 cups salad made with dark greens, like spinach, mixed greens, or radicchio
1 cup of any combo of colorful, chopped veggies: broccoli, carrots, red bell peppers, sugar snap peas, snow peas, tomatoes
1 cup fruits: apples, grapes, kumquats, pears
1 Tbsp salad dressing made with olive oil or canola oil (or nonfat dressings)
Sandwich With Double Crunch
2 slices whole-wheat bread or 1 hamburger bun
2 oz tuna
1 Tbsp low-fat mayonnaise
Minced onion
Dill pickle relish or sugar-free sweet pickle relish
Top with thin slices of apple or pear for crunch (1 medium piece of fruit)
Add this crunchy side:
Finger Salad
1 cup veggies like baby carrots, grape tomatoes, and red pepper strips mixed with fruit such as apple, grapes, or pear (with peel)
Chinese Delight
1 cup veggie stir-fry with 2 oz shrimp, chicken, or tofu (request olive or vegetable oil)
1/2 cup whole-wheat pasta or rice (brown or wild)
1 cup pineapple chunks
A Friendlier “Burger”
2 oz grilled chicken breast on whole-grain sandwich (with 1 Tbsp low-fat or nonfat mayo)
1 cup side salad
1 piece of fresh fruit
Super Suppers to Tackle Triglycerides
Keep it simple at night to make choices easy to follow.
Chicken Dinner
3 oz skinless grilled or broiled chicken (breast or dark meat)
1 baked sweet potato, served with 1 tsp trans-fat-free margarine
1 cup steamed broccoli with red pepper rings
1/2 cup light ice cream, frozen yogurt, low-fat or nonfat pudding, with 1 tsp chopped pistachios
Pasta Night
1 cup whole-wheat pasta or spaghetti squash
1 can of Italian diced tomatoes
1 cup or more of sauteed zucchini, yellow squash, mushrooms, peppers, or onions – veggies you like best
Add 3.5 oz. ground turkey breast, tofu, or crumbled meat substitute
Add basil, oregano, or rosemary, whichever flavor you prefer that night
1 Tbsp Parmesan cheese, dry grated, reduced fat
Wine: 1 glass for women, 2 for men (Skip the alcohol if your triglycerides are over 200 mg/dL)
Easy Fish
4 oz grilled or sauteed salmon or tuna steaks
Or grilled or broiled shrimp kabobs
1 tsp olive oil
1 cup steamed asparagus with lemon juice or balsamic vinegar
1/2 cup wheat couscous with mushroom broth and sliced scallions
1 cup roasted tomatoes
Vegetarian Night for Meat Lovers
1 (8 inch) corn tortillas
1/3 cup refried beans (fat-free or vegetarian)
2 Tbsp salsa
1 oz low-fat or fat-free Mexican cheese
1/2 cup slices of avocado
2 oz crumbled veggie sausage or meat substitute
Beer: 1 glass for women, 2 for men (no alcohol if your triglycerides are over 200 mg/dL)
Putting Together Your Own Meals
Fit in with your favorite meals by following these basics to lower your triglycerides.
- Plan for a “moderate” amount of whole-grain carbohydrates. Use portion sizes on packages as a guide. Another way to estimate a healthy amount is to visually divide your plate into 4 equal parts. Fill half of it with fruits and vegetables, and fill a quarter of it with a whole grain. Fill the last quarter with a low-fat protein.
- Limit “white” carbs and sugars. Keep foods made with white flour, desserts, candy, juices, and fruit drinks to a minimum.
- Serve healthy fats because they can help lower your triglyceride levels. They are the unsaturated fats, especially omega-3s found in fatty fish, flaxseed, canola oil, and walnuts.
- Don’t keep around tempting, unhealthy fats — saturated fats found in red meat and baked goods and trans fats found in some packaged foods. If a food label says hydrogenated oil, don’t even open the bag.
- Choose low-fat proteins, including chicken, fish, seafood, lean meats, and tofu.
- Pour low or nonfat milk and choose low or nonfat dairy — yogurt, cottage cheese, and cheese.
- Limit how much alcohol you have each day. That’s 1 drink if you’re female and 2 if you are male. But even a small amount of alcohol may raise triglycerides in some people, so ask your doctor what’s right for you.
Having trouble adapting to low-triglyceride meals? See your doctor or a dietitian for help. Together you can put together a healthy meal plan that will lower your triglyceride levels and help you lose weight if you need to.