6 Foods That Lower Triglycerides in as Little as 3 Weeks—Are You Getting Enough?

For millions of us over age 50, triglyceride levels start to steadily creep up as estrogen levels fall. While this is normal as we lose estrogen’s fat-regulating benefits, it can still be bad news for our hearts. But here’s some really good news: Not only are there everyday foods that lower triglycerides fast, all of them are pretty delicious! Keep reading to see which ones are proven to work best when it comes to reducing this type of blood fat—and discover your healthy-heart favorites.

Triglycerides vs. cholesterol—how they’re different

Triglycerides “are the most common type of fat in the bloodstream,” says triple-board-certified cardiologist Andrea Tordini, MD, who practices at Florida Medical Clinic and Tampa General Hospital. Any time you eat more than your body needs right away—and especially if you eat a lot of sugar and refined carbohydrates—your liver “converts the excess calories into triglycerides and stores them in fat cells.” Between meals, hormones signal fat cells to release triglycerides into the bloodstream so muscles and organs can burn them for fuel. 

So triglycerides are a source of energy. Cholesterol is a waxier blood fat that helps the body do things like build cell walls and produce vitamin D, notes Dr. Tordini. High levels of cholesterol raise heart risks primarily by promoting plaque buildup in blood vessels. Meanwhile, high triglycerides cause particles of bad cholesterol to become smaller, denser and more likely to penetrate artery walls; high triglycerides are also a sign of metabolic issues like prediabetes and fatty liver, which independently drive heart risks. 

Woman's World Answers

How can I tell if I have fatty liver disease? What are the biggest heart disease risk factors for women? Why does my vagina hurt? Do statins cause weight gain? Do you really lose your labia minora during menopause? How can I tell if I have fatty liver disease? What are the biggest heart disease risk factors for women? Why does my vagina hurt? Do statins cause weight gain? Do you really lose your labia minora during menopause?

What’s the best allergy medicine? What are the warning signs of COPD? What are the best low-carb foods for weight loss? How can I relieve constipation naturally? What are the early warning signs of cataracts? What’s the best allergy medicine? What are the warning signs of COPD? What are the best low-carb foods for weight loss? How can I relieve constipation naturally? What are the early warning signs of cataracts?

Powered by

Dr. Tordini says prescription medication to lower triglycerides can be life-saving, and you should always work with your doctor to find the best treatment plan for you. But for many women, the right foods are powerful options.

Weight Loss

Good Fats for Weight Loss: The Easy Add-In One MD Calls “Extraordinary”

Bonus: Our delicious muffin recipe makes it simple to get the benefits!

What are normal triglyceride levels?

A handy chart to help you understand where your readings fall:

6 foods that lower triglycerides fast

These options are proven to help bring down high triglyceride levels in as little as three weeks.

Salmon and high-omega fish

The type of omega-3s in fish like salmon, mackerel and sardines do a lot of things to prevent the body from making triglycerides. They inhibit key enzymes, suppress the liver’s fat-making machinery and activate compounds called PPARs that basically tell the liver to burn fatty acids instead of making triglycerides. So it’s no surprise they’re the foods proven to lower triglycerides the most and fastest—up to 66 percent in three to five weeks, according to research in the journal Circulation. “Two servings of fatty fish a week is an excellent start,” says Dr. Tordini. Choose wild caught options when you can to reduce mercury exposure. Not a fish fan? You can talk to your doctor about fish oil or algae oil supplements.

Walnuts and flaxseed

Walnuts and flax are both great sources of plant-based omega-3 fatty acids. While not quite as potent as omegas from fish, they’re still impressive. In a Nutrients study, older adults on a walnut-enriched diet (with about ½ cup halves per day) saw triglycerides drop eight times more than when they switched to a nut-free plan. 

A separate clinical trial demonstrated that flaxseed oil even worked well for kidney patients with difficult-to-treat triglyceride issues. Swap flaxseed oil in place of vegetable oil or butter, “and it can be very helpful,” says Dr. Tordini. One tip: To preserve the benefits, don’t heat flaxseed oil—drizzle it on veggies instead. You can also add ground flaxseed to smoothies or yogurt.

Apple cider vinegar

That apple cide vinegar in your cabinet can do amazing things. An analysis in BMC Complementary Medicine and Therapies determined that just 1 to 2 tablespoons a day can significantly reduce triglycerides in eight weeks. Turns out vinegar helps the body process blood sugar more efficiently, which means less excess fuel for the liver to convert into triglycerides. Use it as a salad dressing base or dilute it in a large glass of water and sip before a meal, suggests Dr. Tordini.

Avocados 

This creamy fruit is a great source of oleic acid, which helps improve the body’s ability to manage blood sugar; it also suppresses the liver’s triglyceride production. In a randomized trial published this year in the Journal of Lipidology, adults with elevated blood fats who ate one avocado daily for three weeks saw their triglyceride levels drop by 17.4 percent. “That’s a seriously meaningful reduction,” says certified diabetes educator Caroline Thomason Bunn, RD of CarolineThomason.com. She adds that avocado is also rich in blood-sugar-stabilizing fiber, making it a smart addition to a healthy diet.

Soy

Edamame lovers, this one’s for you. Research in the American Journal of Clinical Nutrition shows that getting a serving or two of whole soy protein a day reduces triglycerides by an average of 7.3 percent—with the most significant drops happening in the first few weeks. Tofu, tempeh and unsweetened soy milk are also good choices, “especially for postmenopausal women,” says Dr. Tordini, “as they can provide a good amount of protein and potentially support women during menopausal hormonal changes.”

Quinoa

While most foods that lower triglycerides fast are low in carbs, quinoa is a starchy exception. In a study from Current Developments in Nutrition, people who ate about ½ cup of the nutty side dish daily lowered their triglycerides by 36 percent in 12 weeks. Experts note that more research is needed, but they say test-tube experiments hint quinoa proteins may bind with bile and make it harder for the liver to produce triglycerides. 

Wellness

Have Type 2 Diabetes? These Superfoods Steady Your Blood Sugar Naturally

If you have type 2 diabetes, you know how essential it is to have a healthy eating plan with foods that won’t spike your glucose levels. But did you know some foods have more diabetes-fighting superpowers than others? It’s true! Read on for seven superfoods you’ll want to add to your type 2 diabetes food […]

After you lower your triglycerides, keep them down for good

Deal of the Day

This Deep Conditioning Collagen Hair Mask for Has 4.9 Stars and Is 80% Off — Get It for $20! View Deal

Adding these foods to your regular rotation is a great start—but Dr. Tordini says the real magic happens when you build on them. “A Mediterranean-style diet is the gold standard for lowering triglyceride levels and improving cardiovascular health markers,” she says. Think lean proteins, legumes, plenty of vegetables, whole grains and healthy fats like olive oil, nuts and seeds. 

And of course, keeping up with regular exercise and losing weight (if you need to) can also help bring elevated triglyceride levels down.

The perks of lower triglycerides extend beyond protecting your heart, because the changes you make to get there lead to more energy, disappearing belly fat, less joint pain “and even better sleep,” Dr. Tordini says. “Many people start to see measurable improvements within several weeks!”