Foods to lower triglycerides
Pro Research Analysisby 
Searched over 200M research papers
Consensus Meter
Foods to Lower Triglycerides: Effective Dietary Strategies
Omega-3 Fatty Acids: A Powerful Triglyceride-Lowering Agent
Omega-3 fatty acids, commonly found in fish oil, have been extensively studied for their triglyceride-lowering effects. High doses of omega-3 fatty acids can significantly reduce triglyceride levels and improve cardiovascular outcomes. The REDUCE-IT trial demonstrated a 21.6% reduction in triglycerides and a 26.1% decrease in cardiovascular events with omega-3 supplementation. Additionally, omega-3 fatty acids have been shown to prevent coronary plaque progression, making them a critical component of heart-healthy diets. The mechanism behind this effect includes reduced hepatic VLDL production and inhibition of intestinal triglyceride hydrolysis, leading to lower plasma triglycerides.
Plant-Based Diets: Emphasizing Fruits, Vegetables, and Whole Grains
Adopting a plant-based diet rich in fruits, vegetables, and whole grains can effectively lower triglyceride levels. These diets are high in complex carbohydrates and fiber, which help reduce cardiovascular disease risk. The PURE study highlighted that refined carbohydrates increase cardiovascular risk, whereas plant-based diets with healthful complex carbohydrates are beneficial. Simulation modeling in women of reproductive age showed that reducing processed foods and increasing the intake of fruits, vegetables, and nuts can decrease triglycerides by up to 4.3%.
Soybean and Beta-Conglycinin: Targeted Triglyceride Reduction
Soybean, particularly enriched with beta-conglycinin, has been shown to improve lipid metabolism and lower triglyceride levels. A randomized, double-blind, placebo-controlled study found that consuming beta-conglycinin-rich soybean significantly decreased triglyceride levels in adults, especially those with baseline triglyceride levels of 100 mg/dL or higher. This suggests that incorporating soybean products into the diet can be an effective strategy for managing triglycerides.
High-Monounsaturated Fatty Acid (MUFA) Diets: Olive Oil and Nuts
Diets high in monounsaturated fatty acids (MUFAs), such as those found in olive oil, peanut oil, and nuts, can lower both plasma cholesterol and triglyceride concentrations. A study comparing various high-MUFA diets found that these diets lowered total cholesterol by 10% and triglycerides by 13%, without reducing HDL cholesterol levels. This makes high-MUFA diets a preferable alternative to low-fat diets, which can sometimes increase triglyceride levels.
Plant Sterols and Fish Omega-3 Fatty Acids: Combined Benefits
Combining plant sterols with fish omega-3 fatty acids in a dietary spread has been shown to significantly lower serum triglyceride and LDL-cholesterol concentrations. A study involving individuals with modest hypercholesterolemia and hypertriglyceridemia demonstrated a 10.6% reduction in triglycerides after four weeks of consuming a spread containing plant sterols and fish oil. This combination offers a synergistic effect, enhancing the lipid-lowering benefits.
Soluble Fiber: Effective Postprandial Triglyceride Management
Soluble fiber has been identified as an effective food ingredient for lowering postprandial triglyceride (ppTG) levels. A systematic review and meta-analysis of randomized controlled trials found that soluble fiber significantly reduced ppTG response, highlighting its role in managing triglyceride levels after meals. Incorporating foods high in soluble fiber, such as oats, legumes, and certain fruits, can be beneficial for triglyceride management.
Cacao By-Products: A Novel Approach
Cacao by-products have shown promise in reducing triglyceride levels. A placebo-controlled study involving overweight subjects found that cacao by-products, combined with a reduced-calorie diet and aerobic exercise, significantly decreased triglyceride levels by 27.9%. This suggests that cacao by-products could be a novel and enjoyable addition to a triglyceride-lowering diet.
Conclusion
Incorporating specific foods and dietary strategies can effectively lower triglyceride levels and improve overall cardiovascular health. Omega-3 fatty acids, plant-based diets, high-MUFA diets, soybean products, plant sterols, soluble fiber, and cacao by-products all offer significant benefits. By making informed dietary choices, individuals can manage their triglyceride levels and reduce their risk of cardiovascular disease.
Sources and full results
Most relevant research papers on this topic