What Are The Top Foods To Help Lower Triglycerides?

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Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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What are the top foods to help lower triglycerides? Fatty fish like sardines, salmon, mackerel are omega 3 fatty acids that can help lower triglycerides. Omega 3 fatty acids is considered a healthy fat. A triglyceride is a type of a fat found in your body and if you have a high amount of this it can lead to a higher risk of cardiovascular disease.

There was a 2016 study where 38 women eating 1.65 pounds of fatty fish per week for 4 weeks, 4 days a week lowered triglycerides and type 2 diabetes and heart disease.

What are the top foods to help lower triglycerides? photo credit: iStock- Trinset

Regarding fatty fish, you can consume fish oil and krill oil supplements as an alternative to food. These have been studies that have shown that eating fatty fish is effective at lowering triglycerides and cholesterol levels. Fatty fish vs lean fish or meats is more effective in helping to reduce triglycerides levels based off research studies.

Whole Grains

Whole grains like buckwheat, barley and millet have been shown to reduce triglycerides by up to 74%. Studies have also shown how effective whole grains are when it comes to reducing the risk of heart disease.


The antioxidants and anticancer effects of vegetables like broccoli, kale, cauliflower, and cabbage are great at reducing triglyceride levels based off animal studies. More studies need to be done on humans, but it gives great insight data in this very topic.


Garlic is an herb that has shown through studies that it can reduce triglyceride levels.  There was a study in 40 people taking 45mg per pound of bodyweight of raw, crushed garlic twice daily for 4 weeks significantly reduced triglycerides.  Another study showed a group taking 2 grams of garlic powder per day for 40 days significantly reduced triglycerides levels.


Studies have shown that regular consumption of avocado can significantly reduce triglyceride levels. Avocado is a rich source of monosaturated fat, and it is known to lower blood sugar levels and other types of fats. It is advisable to use these types of monosaturated fats to replace trans fats, saturated fats, and carbohydrates in your diet.

“Fatty fish like sardines, salmon, mackerel are omega 3 fatty acids that can help lower triglycerides.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is high triglycerides levels can increase the risk for heart disease, type 2 diabetes, and cholesterol levels.  The types of foods that can help lower these triglycerides levels are fatty fish, whole grains, avocado, vegetables, garlic, etc.

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