10 Foods That Help Lower Triglycerides

Triglycerides are end-products of unhealthy fats and how they are stored in the body. After food is digested, the excess carbohydrates, alcohol, sugar, and fats that remain are stored as triglycerides. Foods that have high sugar content like chocolates, soda, candies, pastries, margarine, alcohol, refined carbs, and processed foods with artificial preservatives or additives are most likely to increase triglyceride levels in the body. It is important to cut back on these kinds of foods because too many unhealthy fats in the body can cause inflammation in the internal organs and increase the risk of heart diseases.

Here are ten foods that are guaranteed to lower triglycerides in the body: [1]

Omega-3 Fats

Salmon is a fatty fish high in omega-3 which is very effective in reducing triglycerides level in the body. It contains EPA and DHA, which are omega-3 fatty acids that are essential to your health and can only be gotten from foods. Eating salmon may lower triglycerides which decreases body fat and controls weight gain.

Sardines also contain omega-3 fatty acids which have anti-inflammatory properties to lower triglycerides, cholesterol levels, high blood pressure, and reduce the risk for heart diseases. Sardines are also rich in protein, vitamin B12, and calcium. [2] [3]


Herring is rich in EPA and DHA fatty acids that lower triglycerides and ward-off heart diseases. It is effective in fighting inflammatory conditions like rheumatoid arthritis and Crohn’s disease.


Tuna fish contains omega-3 fatty acids that fight inflammation, high blood pressure and heart diseases. It is a good protein source that aids weight loss improves blood circulation, and increases energy level to burn fats and build muscles during work-outs.


Mackerel has essential fatty acids that help to repair torn muscle tissues and speed up recovery after working out. It is high in omega-3 acids which lower triglycerides and aids weight loss.