What Are the Best Foods to Eat to Lower Triglycerides?

Create triglyceride-friendly meals with these foods

Salmon and other fatty fish

Experts agree that some of the best triglyceride-friendly meals include salmon — which is high in omega-3 fatty acids that help you lower triglycerides. You can also try other fatty fish like albacore tuna, sardines, and herring.

The American Heart Association — or AHA — recommends two servings of fish per week. The AHA warns against certain fish, like sharks, swordfish, and king mackerel, because they may contain mercury.

Soy products

Soy foods containing isoflavones can reduce triglycerides. Isoflavones are plant hormones similar to estrogen.

In one analysis of 23 studies, soy foods containing isoflavones were found to significantly lower both cholesterol and triglycerides. Soy comes in many forms, including tofu, tempeh, edamame, roasted soy nuts, soy milk, and textured soy protein.

You may worry that the isoflavones in soy will act like estrogen in the body. Recent studies have shown that most people can safely eat soy several times a week.

Check with your doctor if you aren’t sure if you should be eating soy.

Leafy green vegetables

Leafy green vegetables are great additions to triglyceride-friendly meals. The best choices are dark greens like chard, spinach, arugula, and kale.

To add these vegetables to your daily diet, you can try:

• Simmering them in soups
• Using them in a stir-fry
• Adding them to salads
• Including them in omelets
• Including them in wraps and sandwiches

Greens contain vitamins and minerals, and they are high in fiber. Getting more fiber in your diet has many benefits.

In one study, increasing fiber lowered triglycerides and other risk factors for metabolic syndrome. Metabolic syndrome can lead to heart disease and diabetes.

Tree nuts

Tree nuts are nutritious and can significantly lower triglycerides. Try pecans, walnuts, pistachios, almonds, macadamias, and hazelnuts. The suggested serving for tree nuts is 50 grams or about one-fourth of a cup.

Nuts are often eaten as a snack, but they are high in calories. But, you may eat too many while snacking.

Instead, use them in side dishes and entrees. Try these ideas:

• Toss them into your cereal, oatmeal, or yogurt at breakfast
• Add them to a salad to make a satisfying lunch
• Add them to a healthy grain like quinoa
• Mix them with vegetables and legumes for a healthy meatless meal