Diet to lower triglycerides
Pro Research Analysisby 
Searched over 200M research papers
Dietary Strategies to Lower Triglycerides
High-Fat vs. Low-Fat Diets for Triglyceride Reduction
Research indicates that both high-fat and low-fat diets can effectively lower triglyceride levels, but their efficacy may depend on the baseline triglyceride concentrations of individuals. A study involving nonobese hypertriglyceridemic men found that a high-fat diet (40% of energy) reduced triglyceride levels by 34%, while a low-fat diet (29% of energy) achieved a 31% reduction. Notably, the high-fat diet was more effective for individuals with baseline triglyceride levels below 4.5 mmol/L, whereas the low-fat diet was more suitable for those with higher baseline levels 1.
Omega-3 Fatty Acids and Triglyceride Reduction
Omega-3 fatty acids, particularly EPA and DHA, have been shown to significantly lower triglyceride levels. The REDUCE-IT trial demonstrated a 21.6% reduction in triglycerides and a 26.1% decrease in cardiovascular events with high-dose omega-3 supplementation 2. Additionally, incorporating omega-3-rich fish into the diet can lead to an 8.2% reduction in triglycerides 3.
Monounsaturated Fatty Acids (MUFAs)
Diets high in monounsaturated fatty acids (MUFAs) are beneficial for lowering triglycerides. A study comparing various high-MUFA diets (olive oil, peanut oil, and peanut products) found that these diets reduced triglyceride levels by 13%, compared to an 11% increase observed with a low-fat diet 4. This suggests that MUFAs can be a preferable alternative to low-fat diets for triglyceride management.
Low-Carbohydrate Diets
Very low carbohydrate diets have also been shown to improve triglyceride levels. In a study involving normolipidemic women, a very low carbohydrate diet decreased fasting triglycerides by 30% and postprandial triglycerides by 31%, compared to a low-fat diet 9. This indicates that reducing carbohydrate intake can be an effective strategy for lowering triglycerides.
Reducing Processed Foods and Increasing Whole Foods
Reducing the intake of processed and ultra-processed foods while increasing the consumption of minimally processed foods such as fruits, vegetables, fish, and nuts can lead to a modest reduction in triglycerides. A simulation study estimated that such dietary changes could decrease triglycerides by up to 4.3% 3.
Inulin Supplementation
Adding inulin, a type of nondigestible carbohydrate, to a moderately high-carbohydrate diet has been shown to reduce hepatic lipogenesis and plasma triglyceride concentrations. This suggests that inulin supplementation can mitigate the triglyceride-raising effects of high-carbohydrate diets 10.
Lifestyle Modifications
In addition to dietary changes, lifestyle modifications such as weight loss and increased physical activity are crucial for managing triglyceride levels. A 5-10% reduction in body weight can lower triglycerides by 20-30%, and regular physical activity can contribute an additional 20% reduction 6.
Conclusion
Effective dietary strategies for lowering triglycerides include high-fat diets rich in MUFAs for individuals with slightly elevated triglycerides, omega-3 fatty acid supplementation, very low carbohydrate diets, and reducing processed food intake while increasing whole foods. Inulin supplementation and lifestyle modifications such as weight loss and physical activity also play significant roles in managing triglyceride levels. By adopting these strategies, individuals can improve their triglyceride levels and reduce their risk of cardiovascular disease.
Sources and full results
Most relevant research papers on this topic
Individual serum triglyceride responses to high-fat and low-fat diets differ in men with modest and severe hypertriglyceridemia.
A high-fat triglyceride-lowering diet is more effective for patients with slightly elevated triglyceride levels (4.5 mmol/L), while a lower-fat diet is more suitable for some individuals with more distinctly elevated triglyceride levels.
RCTDietary treatment to lower cholesterol and triglyceride and reduce cardiovascular risk.
Minimize saturated fats and refined carbohydrates, eliminate trans-fat, and increase fruits, vegetables, whole grains, low-fat dairy, and omega-3 fatty acids to lower cholesterol and triglyceride levels and reduce cardiovascular risk.
Literature ReviewHigh-monounsaturated fatty acid diets lower both plasma cholesterol and triacylglycerol concentrations.
A high-monounsaturated fatty acid (MUFA) diet may be preferable to a low-fat diet due to its more favorable effects on cardiovascular disease risk profile.
RCT
Highly CitedLow-fat diet alters intramuscular substrates and reduces lipolysis and fat oxidation during exercise.
A low-fat (2% of energy) and high-carbohydrate diet reduces whole body lipolysis, total fat oxidation, and nonplasma fatty acid oxidation during exercise in the fasted state.
RCTHighly CitedLifestyle Approaches to Lowering Triglycerides
Lifestyle approaches, including weight loss, dietary changes, and increased physical activity, can lower triglyceride levels by approximately 50%, improving overall cardiometabolic risk.
Effects of moderate (MF) versus lower fat (LF) diets on lipids and lipoproteins: a meta-analysis of clinical trials in subjects with and without diabetes.
Moderate-fat diets reduce coronary heart disease risk more effectively than lower-fat diets, especially in individuals with diabetes.
Meta-AnalysisA possible contribution of decrease in free fatty acids to low serum triglyceride levels after diets supplemented with n-6 and n-3 polyunsaturated fatty acids.
Diets rich in n-6 and n-3 polyunsaturated fatty acids reduce serum triglyceride levels, potentially due to reduced peripheral lipolysis.
Highly CitedAn isoenergetic very low carbohydrate diet improves serum HDL cholesterol and triacylglycerol concentrations, the total cholesterol to HDL cholesterol ratio and postprandial pipemic responses compared with a low fat diet in normal weight, normolipidemic women.
A short-term very low carbohydrate diet improves cardiovascular disease risk status in normal weight, normolipidemic women by increasing HDL-C and decreasing fasting and postprandial triacylglycerols.
RCTHighly CitedAddition of inulin to a moderately high-carbohydrate diet reduces hepatic lipogenesis and plasma triacylglycerol concentrations in humans.
Adding high-performance inulin to a moderately high-carbohydrate, low-fat diet reduces hepatic lipogenesis and plasma triacylglycerol concentrations, potentially reducing atherosclerosis risk factors.
RCTHighly Cited