Weekly Diet to Lower Triglycerides and High Cholesterol

It's possible to lower triglycerides through a balanced diet if some principles are taken into account and physical exercise is added.
Weekly Diet to Lower Triglycerides and High Cholesterol
Saúl Sánchez

Written and verified by el nutricionista Saúl Sánchez.

Last update: 07 May, 2023

It’s possible to follow an eating plan to lower triglycerides. In this way, cardiovascular diseases can be prevented, which claim millions of lives annually.

Keep in mind that in order to improve this parameter, not only is an adequate diet important, but it’s also crucial to practice physical exercise on a daily basis. In addition, it’s important to guarantee good rest and reduce stress levels, factors that can impact organic systems.

Weekly diet to lower triglycerides

First of all, we must emphasize that one of the main nutrients, when the objective is to lower triglycerides, are omega-3 fatty acids. These have demonstrated their power in influencing the lipid profile, also modulating inflammation, and reducing the risk of developing thrombi or clots.

At the same time, it’s also worth noting the action of the fiber. This substance has a double function: On the one hand, it regulates the absorption of nutrients and, on the other, it’s capable of modulating the microbiota, thus impacting the lipid profile.

In fact, there are studies that associate an increase in the biodiversity of the intestinal flora with a lower risk of heart-related problems. One of them is published in the journal Reviews in Endocrine & Metabolic Disorders.

We mustn’t ignore the importance of reducing the contribution of sugar and trans fats either. Both substances increase inflammation in the body and have a negative impact on the metabolism of nutrients. There’s evidence that they’re capable of increasing blood triglycerides, as well as the incidence of cardiovascular diseases.

Diet for cardiovascular health.
A proper diet to reduce triglycerides will improve cardiovascular health.


With the following breakfasts, you’ll be able to provide quality nutrients, avoiding the intake of substances that worsen the state of health. Keep in mind that intermittent fasting is also an option in many different contexts.

  • Oatmeal with blueberries and nuts.
  • Scrambled eggs with serrano ham and avocado.
  • Yogurt with homemade granola and pineapple chunks.

You can always accompany breakfast with a cup of coffee or tea. Try not to introduce any sweeteners to avoid losing quality. On the other hand, use spices. An example is cinnamon for sweet preparations or turmeric for salty ones.


The following 7 meals are designed with the goal of improving the health of the cardiovascular system. They’ll also help you modulate inflammation and increase the functionality of lean tissue thanks to its protein content. Their antioxidant content will slow down premature aging:

  • Grilled salmon with broccoli and sweet potato
  • Grilled beef tenderloin with boiled potato and beans
  • Vegetable salad with tuna and hard-boiled egg
  • Rice with turkey and vegetables
  • Creamy vegetable soup. Octopus with boiled potato and spicy paprika
  • Baked sea bass with roast potatoes and cauliflower
  • Beef stew with boiled potato and carrot

At noon, you can always introduce a vegetable soup or a gazpacho as a first course. This way, you’ll be able to increase the contribution of micronutrients and antioxidants. Keep in mind that it’s also possible to eat yogurt for dessert, this being whole and natural.

Avoid accompanying meals with bread. This food has a very low nutritional quality and manages to have a negative impact on blood glucose levels. In addition, it supposes an extra contribution of calories that can break the energy balance.

To drink, always water. Wine doesn’t have a positive effect on the functioning of the body, as many believe. Alcohol is a toxic substance and should be avoided. The cardiovascular system will thank you.


We’re going to take advantage of snack time to introduce a good portion of omega-3 fatty acids that help lower triglycerides and modulate inflammation. For this, nuts are a great option.

  • Yogurt with a handful of nuts and raspberries
  • Chickpea hummus with rice and avocado pancakes
  • 80% cocoa chocolate with a handful of almonds

Cocoa antioxidants also have a positive effect on blood pressure, reducing it. For this reason, it’s best to include this food in the usual diet.

However, it’s important to always choose varieties of chocolate with a high percentage of cocoa. This way, you ensure a low content of added sugars that aren’t at all advantageous.


One of the characteristics of dinner is that, as a general rule, it must be less bulky than lunch. At this time, it’s best to introduce a lower intake of carbohydrates, as the body doesn’t assimilate them in the same way late at night.

It should also be noted that advancing the time of this intake can positively affect the functioning of the human body. The optimal thing would be to eat dinner before the sun sets, although this is often hard to achieve.

  • Scrambled eggs with mushrooms, asparagus, and prawns
  • Grilled turkey fillets with beans
  • Grilled hake with cauliflower and carrot
  • French omelette stuffed with tuna with salad
  • Stir-fried chicken and vegetable curry
  • Grilled pork loin steak with salad
  • Lentils

At dinner, it’s also possible to include a first course based that consists of a vegetable soup. This way, you can stimulate the feeling of satiety, which will prevent nighttime snacks between dinner and bedtime.

Keep in mind that going to sleep right after dinner can cause intestinal discomfort, in addition to increasing the risk of reflux. If you tend to suffer from this kind of problem, consult a specialist; perhaps the consumption of probiotics will be an effective solution for you.

Diet to lower triglycerides and exercise

As we discussed at the beginning of this article, diet is important to lower blood triglycerides, but so is physical exercise. In this regard, we recommend that you perform strength training on a regular basis, in order to prevent excess weight and obesity, two of the factors that manage to modulate the body’s lipid profile.

It will also be positive to carry out resistance activities with relative frequency. This way, you’ll be able to stimulate the functioning and efficiency of the heart, making it stronger.

Avoid a sedentary lifestyle at all costs and keep in mind that spending many hours sitting has been shown to significantly increase the chances of dying from all causes. In addition, stressful situations can also have a negative impact on health and on the functioning of the heart.

Lipids and fats in body tissues.
Lipids are part of human tissues, so they’re essential, but the increase in excess triglycerides damages health.

Don’t worry so much about cholesterol

The diet that we’ve presented to you will generate a positive impact on triglycerides, although less significantly on blood cholesterol. It’s difficult to affect this parameter for good through food. However, you shouldn’t worry so much; the results of the latest research don’t consider it a significant predictor of cardiovascular accidents.

The new recommendations in this regard consist of increasing the consumption of antioxidants. This way, it’ll be possible to reduce the oxidation of a fraction of LDL cholesterol: VLDL. This seems to have a good effect in reducing the incidence of atherosclerosis and thrombi.

Physical exercise is also a key element in preventing this oxidation. For this reason, we have one more reason to recommend it on a daily basis.

Diet can lower triglycerides and improve the cardiovascular system

Diet is one of the factors that condition human health, along with exercise and rest. It’s important to take care of these three pillars to ensure the correct functioning of the organism and a lower incidence of complex diseases that generate millions of deaths annually.

Through a balanced diet based on fresh products, it’s possible to lower blood triglycerides, lipids that are associated with increased cardiovascular risk. Therefore, it’s crucial to prioritize the consumption of omega-3 fatty acids, as well as antioxidants from foods of plant origin.

Limiting simple sugars, trans fats, and alcohol are also points that will mark a before and after when evaluating the quality of the diet. This class of elements stands out for its toxicity and its negative impact on metabolic and liver health.

If you want to know more diet options to improve your health, don’t hesitate to consult a nutrition professional. They’ll be able to design a plan adapted to you and your schedules. Keep in mind that what we offer you here is a general system that doesn’t take individual preferences into account.

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