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How can I lower my triglyceride levels?
If you have high or very high triglyceride levels, changing what you eat and drink, and making some
other lifestyle changes will help you get back to healthy levels.
Drink less alcohol
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You may need to drink less alcohol, or even stop it altogether if your triglycerides are above 5 mmol/L.
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Normal guidelines for safe drinking are no more than two standard drinks a day for women and three
standard drinks a day for men, but this is usually far too much for people with high triglycerides.
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People with triglyceride levels above 5 mmol/L usually have to give up alcohol altogether.
Avoid sugars
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Avoid added sugar or honey in food and drinks. Drink water (tap water,
soda or mineral water) instead of fruit juice, soft drinks or cordials.
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You can use artificial sweeteners, but it’s best to cut down on all
sweeteners in your diet.
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When you buy food, check the nutrition information label. Choose
foods with less than 10 g of sugar per 100 g.
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Eat fresh fruit or fruit canned in juice, instead of fruit canned in syrup.
Have lite or plain unsweetened yoghurt instead of regular yoghurt.
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Keep cakes, biscuits, sweet pastries, chocolate, lollies, ice cream and puddings for occasional
treats. But even then, have them only if your triglycerides are in your target range.
Lose weight
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If you are overweight, losing weight will help to lower your triglyceride levels. Cut back on food
that is high in fat or sugar (see the tips below) and drink less alcohol.
Eat less fat and choose healthy fats
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Use polyunsaturated fats (margarine and healthy oil such as canola, peanut, olive, rice bran,
sunflower, soy bean) instead of saturated fats (butter, lard, dripping, coconut oil and palm oil).
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Use little or no oil for cooking.
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Use alternative spreads to margarine or butter, such as lite mayonnaise, cottage cheese, and avocado.
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Use low-fat milk (green or yellow top) and milk products, such as low-fat yoghurt or cottage cheese.
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Keep cream, sour cream, cream cheese, crème fraiche (and their lite versions) for occasional treats only.
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Keep daily servings of lean red meat, chicken, or fish to the size and thickness of the palm of your hand.
Try adding extra vegetables or cooked legumes (for example, kidney beans chickpeas or lentils).
HealthInfo reference: 114571
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Issued: 10 November 2014
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Page 1 of 2
How can I lower my triglyceride levels?
www.healthinfo.org.nz
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Aim to have at least two to three servings of fish each week. Oily fish
such as herring, kahawai, mackerel, salmon or sardines are
particularly good.
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Remove the visible white fat from meat and the skin from chicken
before cooking.
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Use low-fat cooking methods: bake, grill, microwave, boil, or steam,
instead of frying or roasting.
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Avoid deep-fried foods and processed products, such as sausages,
salami, meat pies, pizza and canned corned beef.
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Avoid high-fat snacks such as potato chips, high-fat crackers and
creamy dips, pastries, biscuits and cakes.
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Restrict takeaways to once a month.
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Heart healthy snacks include fresh fruit, low-fat milk, lite or plain unsweetened yoghurt, reducedfat crackers with cottage cheese or avocado and tomato, and a small handful (30 g) of unsalted
raw nuts.
Eat plenty of foods high in fibre
Every day have at least:
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Five servings of vegetables and three servings of fruits. A serving is the size of the palm of your hand.
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Six servings of bread, cereals, grains and starchy vegetables such as potato, kumara, yam, parsnip,
or corn. A serving is one slice of bread, half to one cup of breakfast cereal, or a cup of cooked rice
or pasta. Have lots of different grain products and make sure at least half of them are wholegrain.
Be active every day
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Do at least 30 minutes of moderate physical activity most days.
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Be active in as many ways as possible – move more and sit less.
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If you are not active ask your GP or practice nurse about a Green Prescription. This includes a free
consultation with a physical activity coach to create a personal activity plan suited to you, and the
opportunity to take part in group physical activity sessions.
The changes you make need to be permanent. You need to continue them even when your
triglycerides are back to a healthy level if you want them to stay there.
If your triglyceride levels remain high even after you have made lifestyle and dietary changes, you may
need to take medications to reduce your risk of heart disease or pancreatitis.
Compiled by HealthInfo clinical advisers. Endorsed by clinical nurse specialist, Department of Preventive Cardiology,
Canterbury DHB. November 2014.
Images courtesy of FreeDigitalPhotos.net. Salmon sandwich by tirimasustudio, fruit in glass by Praisaeng
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HealthInfo reference: 114571
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Issued: 10 November 2014
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Page 2 of 2