Diet to reduce triglycerides
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Dietary Strategies to Reduce Triglycerides
Introduction to Triglycerides and Cardiovascular Risk
Elevated triglyceride levels are a significant risk factor for cardiovascular disease (CVD). Managing these levels through dietary interventions can be crucial for reducing overall cardiometabolic risk. This article synthesizes current research on effective dietary strategies to lower triglycerides.
Reducing Processed Foods and Increasing Whole Foods
A study focusing on women of reproductive age demonstrated that 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 significantly lower triglyceride levels. Specifically, reducing processed foods by 50% and increasing the intake of fruits (75-225 g/day), vegetables (75-225 g/day), or nuts (10-40 g/day) decreased triglycerides by up to 4.3%. Additionally, incorporating 80 g/day of omega-3-rich fish reduced triglycerides by 8.2%1.
High-Fat vs. Low-Fat Diets
Research comparing high-fat and low-fat diets in hypertriglyceridemic men found that both diets could reduce triglyceride levels. However, the high-fat diet was more effective for individuals with baseline triglyceride levels below 4.5 mmol/L, while the low-fat diet was more suitable for those with higher baseline levels2. This suggests that dietary fat content should be tailored to individual triglyceride levels for optimal results.
Omega-3 Fatty Acids
Omega-3 fatty acids, particularly from fish oils, have been shown to significantly reduce triglyceride levels. Studies indicate that high-dose omega-3 fatty acids can lower triglycerides by 21.6% and reduce CVD events by 26.1%3. Another study found that fish oil diets led to a 64% reduction in triglycerides in patients with Type IIb hyperlipidemia and a 79% reduction in those with Type V hyperlipidemia4. Chronic intake of fish oil also reduced postprandial triglyceride levels, suggesting its role in managing triglycerides effectively9.
Carbohydrate Restriction
For individuals with nonalcoholic fatty liver disease (NAFLD), a carbohydrate-restricted diet was more effective than calorie restriction in reducing hepatic triglycerides. Over two weeks, carbohydrate restriction led to a 55% reduction in liver triglycerides compared to a 28% reduction with calorie restriction5. This highlights the importance of limiting carbohydrate intake for triglyceride management.
Monounsaturated Fatty Acids (MUFAs)
Diets high in monounsaturated fatty acids (MUFAs) have been found to lower both plasma cholesterol and triglyceride concentrations. High-MUFA diets, such as those incorporating olive oil, peanut oil, and peanut products, reduced triglyceride levels by 13% compared to a standard American diet7. This suggests that replacing saturated fats with MUFAs can be beneficial for triglyceride reduction.
Lifestyle Modifications
In addition to dietary changes, lifestyle modifications such as weight loss and increased physical activity are crucial. A 5-10% reduction in body weight can lower triglyceride levels by 20-30%, and regular physical activity can contribute an additional 20% reduction8. These combined lifestyle approaches can lower triglyceride levels by approximately 50%, significantly improving cardiometabolic health.
Conclusion
Effective dietary strategies to reduce triglycerides include reducing processed foods, increasing the intake of whole foods, incorporating omega-3 fatty acids, restricting carbohydrates, and consuming high-MUFA diets. Coupled with lifestyle modifications like weight loss and physical activity, these dietary changes can significantly lower triglyceride levels and reduce cardiovascular risk.
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 ReviewReduction of Plasma Lipids, Lipoproteins, and Apoproteins by Dietary Fish Oils in Patients with Hypertriglyceridemia
Fish oils and fish may be useful components of diets for treating hypertriglyceridemia, reducing plasma cholesterol, triglyceride levels, and VLDL levels.
Highly CitedShort-term weight loss and hepatic triglyceride reduction: evidence of a metabolic advantage with dietary carbohydrate restriction.
Dietary carbohydrate restriction significantly reduces hepatic triglycerides more effectively than calorie restriction in subjects with nonalcoholic fatty liver disease, potentially due to enhanced oxidation.
Non-RCT
Very Rigorous JournalHighly 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 CitedHigh-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.
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.
Reduction of postprandial triglyceridemia in humans by dietary n-3 fatty acids.
Fish oil intake can reduce postprandial triglyceride levels in healthy individuals, but its acute effects on chylomicron formation and metabolism remain unclear.
Non-RCTHighly CitedTricaprylin, a medium-chain triglyceride, aggravates high-fat diet-induced fat deposition but improves intestinal health.
Tricaprylin supplementation in a high-fat diet worsens fat deposition but improves intestinal health, reducing inflammation and harmful intestinal microorganisms.
RCT
Animal Study