Fat is present in the blood in various forms, one of them is called triglyceride. Triglycerides are a type of fat. The excess calories produced by food are converted into triglycerides by the human body and stored in the fat cells as energy. This triglyceride comes out as needed later and meets the energy needs of the body.

But for various reasons, the level or amount of triglycerides in the body can be increased. However, the role of liquid fat cholesterol and triglycerides in the blood is very important for building body hormones, bile acids, building cell walls and storing body energy. Excess harmful cholesterol and triglycerides should be controlled through lifestyle changes. If not, anti-cholesterol and anti-hypertension drugs are your future.

What is the cause of high triglycerides?

Cholesterol and saturated fat-rich daily diet, alcohol, smoking, stress,  family history, diabetes, liver disease, kidney disease, strong attraction to sweets, thyroid hormone deficiency, etc. In addition, the amount of cholesterol and triglycerides during pregnancy is likely to increase. People who are overweight, inactive, smokers or alcoholics have much higher triglycerides in their blood. People who eat a lot of sugar also have high triglycerides in their blood. If the triglyceride level is more than 150, there is a risk of metabolic syndrome. This combination of diseases has a strong relation to heart disease and diabetes.

How to Reduce Triglycerides?

If you have a family history of high cholesterol, or your current lifestyle indicates an increase in cholesterol and triglycerides, be sure to check your lipid profile once every twelve weeks. This will make it much easier to plan your resistance. Usually, more than 200 mg per decilitre can be dangerous(1). Keep diabetes under control, treat if you have hypothyroidism or liver problems. Walk at least 30 minutes every day.

What to eat to reduce high triglyceride levels?

The most useful diet to reduce triglyceride levels is the Mediterranean diet(2).

Mediterranean diet

Vegetables and fruits are the main staples in this diet. To reduce the level of triglycerides in the blood, you should have plenty of green and colourful vegetables and fresh seasonal fruits in your diet every day.

Whole grains such as red rice, wheat flour, corn, oats, or similar foods should be preferred as carbohydrates. It is not forbidden to eat carbohydrates in the Mediterranean diet, but it should be eaten in small quantities. It is better not to eat more than 35 grams of carbohydrates a day. And you should choose sugary foods that are high in fiber.

To meet the demand for protein, fish or chicken should be eaten 2-3 days a week. In this case, it is better to give priority to fish. Marine fish are very beneficial. Red meat should not be eaten for more than one or two days in a month.

Nuts should be included in the diet every day. Almonds are rich in omega-3 and monounsaturated fatty acids, which help reduce triglycerides. In addition, eating sunflower, pumpkin and sesame seeds is also very beneficial.

Almond oil or pure mustard oil should be preferred as edible oil. Onion, ginger, garlic, cardamom, cloves, cinnamon, mint leaves should be used as spices in cooking. The Mediterranean diet requires regular exercise and weight control.

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1.Lowering Your Triglycerides, retrieved from :

2.Reduce triglyceride, retrieved from: