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Top Fibre-rich Foods to Lower Down Triglycerides in the Body

Dr Rishika Agarwal 134 Views
Updated: 12 Jun 2024
Published: 12 Jun 2024


Chances are that maximum of you might have heard about the term ‘triglycerides’ at some point in your life and even how their increased levels can pose a health risk. However, the chances are that many of you might not know what exactly triglycerides are and what you can do to lower their levels. But, fret not, we have got you covered! So, let’s get started and delve deeper into the topic of triglycerides.

What are Triglycerides?

For those unaware, triglycerides are a kind of fat or lipid, which are found in the body by two means. Firstly, we consume triglycerides in the form of fats, and secondly, our liver is also capable of converting glucose present in foods to this lipid. Known to be one of the main sources of energy for the body, these fat molecules tend to circulate within the blood with the help of lipoproteins. Triglycerides also serve an important purpose of generating body heat, which is why they are not bad, if they are present in normal levels. However, on the other hand, elevated triglyceride levels can put you at a higher risk of heart disease. Hence, it is important to maintain the levels by eating a healthy diet and indulging in regular exercise.

So, now that we have a fair idea about what triglycerides are and how they can affect your health, let us look at some of the top fibre-rich food items, which can help you easily manage triglyceride levels.

How to Lower Triglycerides With Diet?

It is no unknown fact that diet tends to play a major role in maintaining our physical and mental health. And, triglycerides levels are no exception to this rule! If you want to lower your elevated triglyceride levels, then a good diet is undoubtedly one of the best options. And, if you are still unaware of what you can include in your ‘triglyceride-lowering’ diet, then make sure to scroll through as we have listed down top fibre-rich foods, which are pivotal in triglyceride management. But now you may ask, why focus more on fibre-rich foods for lowering cholesterol? So, worry not! Before proceeding further, we will divulge more about this in a bit more detail. Basically, insoluble fibre keeps you satiated so you don’t have cravings, while soluble fibre works by dissolving in water, thus turning into a gel in the digestive tract. This hinders the absorption of fats, thereby having a positive effect on lipid metabolism. Regularly consuming both insoluble and soluble fibre not only lowers triglycerides but LDL as well. This, in turn, helps in keeping your heart healthy.

Top 10 Fibre-rich Foods to Lower Triglycerides:

Mentioned below are the top 10 fibre-rich foods, which are low in sugar content and prove helpful in lowering triglycerides.

  1. Berries
  2. Barley
  3. Avocados
  4. Whole grains
  5. Chia seeds
  6. Oats
  7. Nuts
  8. Vegetables: cauliflower, broccoli, cabbage
  9. Flaxseeds
  10. Legumes and beans

How to Check Triglycerides Level:

Now that we know about the foods, which can help lower down triglycerides, let us also check how you can get to know whether your levels are in the healthy range or not.

A triglyceride blood test is the only way which can help in diagnosing normal or high levels. As part of a regular screening, your healthcare provider may ask you to go for a lipid profile test. During this test, a blood sample will be taken from your hand’s vein and once your report is received, your doctor may suggest necessary steps on the basis of triglyceride levels. If the levels are high or even borderline, then you may be asked to make lifestyle changes and take some medications to control the levels, in addition to undergoing regular monitoring as well as follow-up appointments to control elevated triglyceride levels and manage underlying health conditions, if any.


The bottom line here is that a fibre-rich diet plays a crucial role in lowering elevated triglyceride levels. However, it is also important to note that apart from diet modifications, it is important to indulge in regular physical activity and go for regular health check-ups, because only a triglyceride blood test can indicate normal or abnormal levels. So, for optimal heart health, make sure to embrace the goodness of fibre-rich foods for maintaining triglycerides, improving lipid profiles and safeguarding heart health.

FAQs (Frequently Asked Questions)

  1. Which foods should be avoided for controlling triglycerides?

    Answer:- If you have high triglyceride levels, then make sure to steer clear of sugary beverages and foods, refined carbs, fried and processed foods, alcohol and tobacco. 

  2. Are there any medications for lowering triglycerides?

    Answer:- If you are unable to control elevated triglyceride levels with diet and lifestyle modifications, then your healthcare provider may put you on certain medications, including fibrates, statins and omega-3 fatty acids..

  3. What are the normal levels of triglycerides?

    Answer:- For adults, the normal levels of triglycerides are below 150 mg/dL, while anything between the range of 200 and 499 mg/dL is considered to be high and unhealthy. If the value is above 500 mg/dL, then the triglyceride level is considered to be extremely high.

  4. How to check for elevated triglyceride levels?

    Answer:- High triglycerides don’t cause any symptoms per se, which makes it all the more important to regularly go for lipid panel tests. This test checks for both cholesterol and triglyceride levels and can tell your healthcare provider whether your triglycerides are in a healthy range or not.

  5. What are the causes of high triglycerides

    Answer:- Elevated triglyceride levels are caused due to multiple factors, like regular intake of processed foods, high BMI, tobacco and alcohol intake and no physical activity.

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Related Test

Component : Triglycerides

Include : parameters

Specimen : Serum

Report Delivery :


Component : CBC, ESR, BSF/BSR, HbA1c, Lipid Profile, Liver Function Test (Bilirubin Total, Direct & Indirect, SGOT, SGPT, AST/ALT Ratio, ALP, Total Protein, Albumin, Globulin, A/G Ratio), Kidney Function Test (Urea, BUN, Creatinine, Bun/Creatinine Ratio, Calcium, Uric Acid, Electrolytes (Na/K/Cl), Iron, UIBC, TIBC, % Saturation, T3, T4, TSH, Vit B12, Vit D, HBsAg (Rapid), Urine R/M), GGT & Phosphorus

Include : parameters

Specimen : 2ML WB EDTA, 2 SST Tube , 2 ML Fasting/Random Flouride Plasma, Spot Urine

Report Delivery :


Component : Total Cholesterol, Triglycerides, HDL Cholesterol, VLDL Cholesterol, LDL Cholesterol(Direct) , HDL/LDL Ratio, HDL/ Total Cholesterol Ratio

Include : parameters

Specimen : SERUM

Report Delivery :


Component : Total Cholesterol, Triglycerides, HDL Cholesterol, VLDL Cholesterol, LDL Cholesterol(Calculated) , HDL/LDL Ratio, HDL/ Total Cholesterol Ratio

Include : parameters

Specimen : SERUM

Report Delivery :


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