How to lower triglycerides
What to put on the plate when a blood test comes back high.
How do you lower triglycerides with food?
Cut back on added sugar, refined grains and alcohol, and use olive oil, nuts and fish in place of saturated fat. About 8 ounces of oily fish a week adds omega-3 fats, and whole grains, beans and vegetables add fiber. Regular activity helps too.2
Built from NLA, NHLBI and NHS advice. Reviewed November 13, 2026.Eat more
Eat more of these
Vegetables
Fill half the plate with roasted or steamed vegetables.
5 portionsof fruit and vegetables a day, NHS4
Ease off
Ease off these
White bread and rice
Swap for whole grain bread, brown rice or oats.
10 to 25%triglyceride drop from cutting back, NLA2
Alma turns these foods into meals that fit your numbers.
Build my planGet Alma on AndroidGet the appA sample day
One day on a plate
BreakfastOats with berries and walnutsRolled oats, blueberries and chopped walnuts.
LunchLentil and roast vegetable bowlLentils, roasted peppers and an olive oil drizzle.
SnackGreek yogurt with chiaPlain yogurt, chia seeds and a few raspberries.
DinnerSalmon with broccoliBaked salmon, broccoli and brown rice.
Triglyceride ranges1
- Normal
- Less than 150 mg/dL
- Borderline high
- 150 to 199 mg/dL
- High
- 200 to 499 mg/dL
- Very high
- 500 mg/dL and above
From a standard blood test, in mg/dL.
What people ask
What foods lower triglycerides?
Oily fish such as salmon, mackerel and sardines; beans, lentils and oats; vegetables and nuts; and olive oil in place of butter. The pattern matters more than one food, so aim for these across the week.
What does a high triglycerides diet look like?
More fish, beans, whole grains, vegetables and nuts. Fewer sugary drinks and refined carbs, less alcohol, and less saturated fat from butter and fatty meat. Olive oil or nuts in place of butter shape most meals.
Should I take fish oil for triglycerides?
Oily fish is the usual food first step. Store-bought fish oil is not the same as prescription omega-3 medicine and is not FDA approved for high triglycerides. Ask your clinician before adding a supplement.
Does alcohol raise triglycerides?
Yes. NLA advice is to cut back when triglycerides are 150 to 500 mg/dL and to stop when they are above 500. For everyone, NHS advice is no more than 14 units a week, spread over three or more days.
Do you need to fast for a triglyceride test?
Not always. Triglycerides usually rise only a little after a meal, so many labs accept a non-fasting test. Your clinician may ask for a fasting test if the result is high. Follow the instructions that come with your test.
This guide is general education. Talk with your clinician before changing your diet or medicines.
