What to Eat to Lower Triglycerides? 6 Natural Foods Backed by Science

Why High Triglycerides Should Not Be Ignored

According to the American Heart Association, triglyceride levels above 150 mg/dL increase the risk of heart disease, stroke, and metabolic syndrome. While medication and exercise help, your daily diet plays a major role in managing blood fat levels.

In fact, Google Trends shows that searches for “foods that lower triglycerides” have surged by over 160% in the past year, showing a rising interest in natural ways to reduce risk.

Here are 6 science-backed foods recommended by dietitians that can help bring your triglyceride levels back to normal.

1. Fatty Fish (Rich in Omega-3)

Salmon, mackerel, sardines, and anchovies are high in EPA and DHA—two essential omega-3 fatty acids known to lower triglycerides and inflammation.
✔️ Eat at least 2 servings per week.

2. Chia Seeds

Packed with soluble fiber and plant-based omega-3 (ALA), chia seeds help slow down carbohydrate absorption and regulate blood fat.
✔️ Add 1 tablespoon to yogurt, smoothies, or oatmeal.

3. Extra Virgin Olive Oil

Switching to olive oil instead of saturated fats like butter has been shown to improve lipid profiles.
✔️ Use 1–2 tablespoons daily in cooking or salads.

4. Oats and Brown Rice

Whole grains are rich in beta-glucan and dietary fiber, which help eliminate excess cholesterol and balance triglycerides.
✔️ Replace refined carbs with whole grains.

5. Leafy Greens (Spinach, Kale, Sweet Potato Leaves)

Loaded with plant-based antioxidants, potassium, and fiber, these vegetables help flush out excess fat and support heart health.

6. Low-Sugar Fruits (Grapefruit, Berries, Kiwi)

Fruits high in antioxidants and pectin support better lipid control without causing blood sugar spikes.

Extra Tips for Lowering Triglycerides Naturally

• ❌ Avoid: sugary drinks, fried food, red meat, animal fat
• ✅ Do: walk or exercise for 150 mins/week, eat small frequent meals
• 💧 Stay hydrated and manage stress—both affect fat metabolism

Related Reads:

• 👉 Can Chia Seeds Lower Blood Fat? What the Studies Show
• 👉 5 Common Foods That Raise Triglycerides
• 👉 Triglycerides vs. Cholesterol: What’s the Difference?