Elevated triglycerides put you at higher risk for heart disease and dangerous blood clots. The good news is making targeted diet changes can lower triglycerides quickly and safely. This 7-day meal plan focuses on the best science-backed foods and nutrients to get your triglyceride levels under control.
Why Triglycerides Matter?
Triglycerides are a type of fat found in your blood. Maintaining triglyceride levels under 150 mg/dL is ideal for heart health. The higher your triglycerides, the more likely fatty deposits build up in arteries, raise blood pressure, and increase the risk of heart attack and stroke.
Triglycerides also independently thicken blood, making clots more likely. Dietary changes are the first-line treatment to reduce elevated triglycerides before resorting to medication.
The 7-Day Diet Plan
Foods To Eat On The 7-day Diet
➜ Whole grains like oatmeal, brown rice, whole wheat bread
➜ Beans and lentils
➜ Fish and shellfish
➜ Lean poultry and meats
➜ Nuts like almonds, walnuts, pecans
➜ Seeds like chia and flaxseeds
➜ Avocados and olive oil
➜ Vegetables: leafy greens, broccoli, asparagus
➜ Fruits: berries, citrus, apple, mango
➜ Nonfat or low-fat dairy
Foods To Avoid On The 7-Day Diet
➜ Sugary foods like candy, baked goods, ice cream
➜ Sugary beverages including juice and soda
➜ Processed carbs like white bread, pasta, crackers
➜ Fried foods and trans fats
➜ Fatty red meats and high-fat dairy
➜ Packaged, processed snack foods
➜ Refined oils like vegetable and canola oil
Diet provides the building blocks for triglycerides. So reducing sugar, refined grains, and high glycemic foods prevents surges in blood sugar that increase triglyceride production. Healthy fats from fish, nuts and oils raise good HDL cholesterol to further lower triglycerides.
Avoid processed carbohydrates, added sugars, sugary drinks, trans fats from fried foods, fatty red meats, full-fat dairy, and foods high in refined flour and empty calories. Limit alcohol intake as well.
Focus on fiber-rich whole grains, beans, vegetables, fruits, fish, lean meats, nuts, seeds, healthy oils like olive and avocado oil, and nonfat or low-fat dairy. Also drink plenty of water.
Research shows triglyceride levels respond very quickly to dietary changes. Most people see measurable reductions in as little as 2 weeks after implementing a triglyceride-lowering diet.
Prescription strength fish oil providing 2-4 grams of EPA/DHA per day has been shown to lower triglyceride levels by 20-50%. So supplements may provide added benefit on top of dietary changes.
Making smart food choices tailored towards lowering triglycerides can lead to big improvements quickly, often more effectively than medication alone. Along with medical guidance, this 7-day plan provides a practical approach to limit triglyceride-raising foods and emphasize nourishing, anti-inflammatory options proven to reduce triglyceride numbers. Just one week of cleaner eating can set you on the path towards better heart health.