Which nutritional measures are suitable to reduce the triglycerides?

Basic structure of triglyceridesThe most important measure for lowering the triglyceride levels is to drink as little or as little alcohol as possible. You should also avoid sugary foods and drinks.

Of course that sounds meanwhile, to forego the beer or the glass of wine in the evening. And then also on the dessert or the chocolate.

But there is a valid reason for this: Triglycerides are formed in the body mainly from excess sugar and alcohol.

Even a low-fat diet is - it will not surprise you now - advisable if you want to lower the triglycerides in the blood.

But there are not only prohibition messages. There are also delicious things that are strongly recommended for high triglyceride levels.

How to lower your triglycerides:

  • Diet rich in fiber: fruits, vegetables and whole grains
  • Mineral water or tea instead of sweet lemonades
  • fresh fruit instead of fruit preserves or dried fruit
  • when cooking, vegetable oil instead of butter
  • a lot of fresh fish, especially sea fish with omega-3 fatty acids
  • and unfortunately also: largely renouncement of sweets and alcohol

Another extra tip

In everyday life, many people find it difficult to eat a balanced and balanced diet. And holding on to weight does not always work so well. We often recommend a special one in this contextHealth juicewhose effectiveness has been scientifically proven. One spoon per day covers all important nutrients (vitamins, also vitamin D for osteoporosis, minerals, etc.), one bottle is sufficient for about 50 days.

Author: Dr. med. Jörg Zorn

Do you have your own experiences or a different opinion? Then write a comment (please observe rules).
Comments (9)
elevated triglycerides
9 Friday the 1st of April 2016 at 19:22
Hello. I have been diabetic for 1 year and my values ​​have always been elevated. They were between 600 and 800. No doctor responded to it so far and they always paid only to the cholesterol level.
When my sugar doctor took blood in February and received the values, she called me immediately and gave me a ban on certain foods and alcohol and prescribed me fenofibrate. The value was at this time at 1100. I strictly followed the prescription and was now back to blood after 7 weeks and the value had risen to 1300!
I'm shocked and worried. My doctor wants to have the blood examined further and possibly send me to a fat clinic. Has anyone already gained experience?
low triglycerides?
8 Wednesday, March 9, 2016 at 23:34
in the other comments, I read of very high triglyceride levels. My own, on the other hand, are very low: less than 50 mg / dl. What could one conclude from this?
The amazing thing is: I'm overweight (BMI just under 27), do not do any sports (except occasionally go cycling), eat relatively large amounts of sweets, prefer to drink sugary drinks (if slightly diluted with water) and do not specifically save Fat. In a blood test in 2013 came out still a value above 250 mg / dl, since then it has fallen steadily.
How can this be?
7 Tuesday, March 01, 2016 at 13:20
I also have elevated triglyceride levels (1200), but since I lost 14 pounds, I only have a value of 140.
High triglycerides
6 Monday, 07 December 2015 at 11:31
Carmen Raab
I've had elevated triglyceride levels for years. Do not drink alcohol for years. Sweets or cakes max. 2 times a month. No juices. Eat muesli in the morning (3 tablespoons oatmeal, 1 1/2 apples, 200ml low-fat milk). Lunch soup or salad with chicken or vegetables, from time to time salmon. In the evening. Otherwise no fruit and that 5 days a week. At the weekend bread rolls poultry sausage.
Otherwise "normal food", i.also Schnitzel or goulash with dumplings, but very moderate. Carbohydrates otherwise very little. My values ​​are always between 500 - 800. But at least one would like to get a piece of quality of life from time to time.
Vegan diet
5 Friday, September 25, 2015 at 10:37
Vegan diet well and good, live vegan for 2 years, before many years vegetarian, do not drink alcohol and have a value of 378. Too much carbohydrate is probably "my" evil, because it also triglycerides are formed. So as an overweight vegan (yes, that's possible;)) I then "probably suffer from Secondary hypertriglyceridemia because there is no elevated cholesterol level. LG
4 Friday, August 21, 2015 at 11:16
Astrid Kopke
Have a value of 299, how can I get the lowered?
Try drug for lowering triglycerides
3 Friday, June 19, 2015 at 19:39
Editorial office navigator medicine
Hello Mr. Lubawski,

in that case, the triglyceride-lowering tablets would be an excellent option. Maybe a fibrate. But that must be judged and prescribed by your family doctor.

Best regards
Your navigator team
2 Friday, 19 June 2015 at 17:32
Hans-Georg Lubawski
Have been a type 2 diabetic for a long time with a tri-value over 1100! What should I do, already live a diet ??
1 Wednesday, May 27, 2015 at 18:56
Rosina Glose
Since I live vegetarian to vegan, I'm in the green with my values. First about 800, later about 400, last 121! * Freu * - I can only recommend the meatless diet.