Diet Plan For High Triglycerides


Diet plan for high triglycerides which is followed based on your triglyceride range, will help to lower high triglycerides levels. I’ve put together this infographic of the foods to include and avoid, as well as healthy portion sizes for all the major food groups, so you can follow a diet that’s just right for your levels and improve your triglyceride levels at the same time.

What are triglycerides?

salmon, avocado, and vegetables are foods that may lower triglycerides
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Triglycerides are a lipid, or type of fat, in the body. The body stores most of its fat as triglycerides, making it the most common type of fat. A doctor can measure levels of triglycerides with a blood test.

Triglycerides travel through the blood in round particles called lipoproteins. People can consume triglycerides directly through foods that contain fat, such as oil and butter. Additionally, when people consume more calories than they need from other foods, such as carbohydrates, the excess energy is converted to and stored as triglycerides.

Triglycerides are one of the main sources of energy in the body. But high levels of triglycerides in the blood may increase a person’s risk for:

  • insulin resistance
  • obesity
  • pancreatitis
  • type 2 diabetes
  • cardiovascular disease

Healthy levels of triglycerides

According to the National Heart, Lung, and Blood Institute, there are two typical levels of fasting blood triglycerides. The first is lower than 75 milligrams per deciliter (mg/dl) for children under 10 years of age. The second is lower than 90 mg/dl for children older than 10 years and adults.

A doctor may diagnose someone with high triglycerides (also known as hypertriglyceridemia) if their fasting blood triglyceride levels are consistently 150 mg/dl or higher.

Some peoplemay be genetically predisposed to high levels of triglycerides. Doctors call this familial hypertriglyceridemia. Blood triglycerides are often higher in males than females and tend to increase with age.

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 whose daily calorie allowance regularly contains more than 60% carbohydrates are at higher risk of having high triglycerides, especially if those carbohydrates come primarily from refined grains. If a person eats more calories from carbohydrates than they require, their body will store the excess carbohydrates as fat.

A person looking to reduce triglycerides should avoid refined carbohydrates, such as baked goods, and try to eat more unrefined high-fiber carbs, such as vegetables, beans, and whole grains. Try to replace high-sugar products with fruits such as berries, which can help reduce sugar cravings.

High-fiber diet

If a person increases their dietary fiber intake, they can slow the absorption of fat and sugar in the small intestine. This decreases the levels of triglycerides in the blood. Research suggests that adults with overweight or obesity can lower their triglyceride levels and improve their overall health by increasing their fiber intake.

A person can consume more fiber by eating foods such as whole grains, nuts, seeds, vegetables, legumes, cereals, and fruits.

Oily fish

Oily fish contain a heart-healthy type of fat called omega-3 fatty acids. These are essential polyunsaturated fatty acids that the body cannot make, so must be consumed through diet.

According to the AHA, a person should eat two servings of oily fish a week to reduce their risk for heart disease and stroke. Research suggests that eating salmon twice a week can help decrease blood triglycerides. Salmon, tuna, sardines, and mackerel are examples of oily fish that are high in omega-3 fatty acids.

Vegetarian diet

Research has found that a vegetarian diet can help reduce levels of total cholesterol, low-density lipoprotein (LDL) cholesterol, and high-density lipoprotein (HDL) cholesterol. But reviews of studies published in 2015, 2017, and 2020 found that there is no link between a vegetarian diet and a decrease in triglycerides.

Although some research indicates possible health benefits from a vegetarian diet, this does not mean all vegetarian diets are healthy. A well-planned, nutritious diet –– vegetarian or otherwise –– plays a role in maintaining a healthy body.


Triglyceride Diet chart

About Triglyceride Diet

High triglycerides diet is required food items lower the levels of excessive triglycerides, a type of fat, in the body. After eating, the body converts the calories that it doesn’t need into triglycerides and stores them as a future energy source. Triglycerides are integral to a body’s proper functioning, however, excessive amounts of them can make one more prone to the risk of heart diseases.

Following are some pointers from the high triglycerides diet plan to reduce the amount of triglycerides in the body:

  1. 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.
  2. 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.
  3. 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.

You can follow this diet meal plan to manage triglycerides, check out the list of foods that lower triglycerides. This 7-day diet plan helps to lower triglyceride level, and food items mentioned in the diet chart, easily available in your local markets. We also listed out some food items that need to be avoided with high triglyceride level.

This Indian diet plan to control triglycerides created after consultation with experienced dietitations. Along with the list of food items you need some changes in your lifestyle which are also mentioned in this diet plan and helpful in controlling it.

Best Diet Plan to Lower Triglycerides

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.
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.
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
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.
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.
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.
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.

  1. In-take if junk foods and deep fried foods (including homemade snacks) should be totally
  2. 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
  3. In-take of ghee can be allowed, but in very small and/or less quantity (1 tsp per a day).
  4. Whole milk (or full fat milk) should be avoided. In place toned and/or skim milk should be used.
  5. 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).
  6. In-take of processed meat products such as sausages, bacon, processed meats, hot dogs, salami, etc should always be avoided.
  7. In-take of refined wheat products (such as maida, macaroni, pasta, speghetti, noodles, etc) should be avoided as well.
  8. In-take of desserts and ice cream should be less (according to the blood sugar levels).
  9. 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:


  1. Minimal usage of oil (or fat) for cooking.
  2. Consumption of more vegetable proteins (pulses and fruits) as compared to animal proteins.
  3. 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.
  4. Drink lots of water, stay hydrated. Always fresh and/or homemade fruits, juices should be taken with no added sugar.
  5. Eat more amount of fibres in form of vegetables, sprouts and fruits.
  6. Make your plate colorful with a variety of vegetables, daal, chapati and rice, and fish.
  7. 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.


  1. Consume two animal proteins in one day. Always divide your animal protein intake uniformly.

Food Items You Can Easily Consume to Lower Triglyceride

  1. Legumes : Legumes like beans, peas and lentils can help lower LDL levels and are a good source of plant-based protein.
  2. 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
  3. 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.
  4. 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.
  5. 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.
  6. Dark Chocolate and Cocoa : Flavonoids in dark chocolate and cocoa can help lower blood pressure and LDL cholesterol while raising HDL cholesterol.
  7. Garlic : Garlic contains allicin and other plant compounds, which may help lower LDL cholesterol and reduce other heart disease risk factors.
  8. Soy Foods : There is some evidence that soy foods can reduce heart disease risk factors, especially in people with high cholesterol.
  9. 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.
  10. 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.
  11. Dark Leafy Greens : Dark leafy greens are rich in carotenoids, including lutein, which are linked to a lower risk of heart disease and stroke.
  12. 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.

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