Managing High Triglycerides: Smart Meal Planning for Heart Health

High triglycerides are a type of fat found in your blood. When levels are too high, they can increase your risk for heart disease, stroke, and pancreatitis. The good news? What you eat plays a major role in improving your numbers.

This guide will help you build balanced, heart-healthy meals that support healthy triglyceride levels.

🎯 Your Goal

Most adults aim for triglyceride levels under 150 mg/dL (your provider may set a different goal for you).

Step 1: Manage Portions & Calories

Maintaining a healthy weight can significantly improve triglyceride levels.

✔ Watch portion sizes
✔ Use a smaller plate when possible
✔ Avoid second helpings of starches and desserts
✔ Be mindful of “extras” like sauces, gravies, dressings, and butter

Step 2: Build a Balanced Plate

Use this simple plate method:

½ plate: Non-starchy vegetables
¼ plate: Lean protein
¼ plate: High-fiber carbohydrates

Add a small serving of heart-healthy fat.

Step 3: Choose the Right Proteins

✔ Skinless chicken or turkey
✔ Fish (especially salmon, tuna, sardines, mackerel) 2x/week
✔ Beans, lentils, tofu
✔ Egg whites or eggs in moderation
✔ Lean cuts of beef or pork (sirloin, loin)

🚫 Limit:

Processed meats (bacon, sausage, deli meats)
Fried foods

Step 4: Be Smart About Carbohydrates

Too many refined carbohydrates can raise triglycerides.

✔ Choose whole grains:

Oats
Brown rice
Whole wheat bread
Barley
Quinoa

✔ Limit:

White bread
White rice
Pastries
Sugary cereals
Sweetened drinks

💡 Tip: Aim for at least 3 grams of fiber per serving in grain products.

Step 5: Focus on Healthy Fats

Healthy fats can improve heart health.

✔ Olive oil
✔ Avocado
✔ Nuts and seeds
✔ Fatty fish
✔ Canola or walnut oil

🚫 Limit:

Butter
Lard
Cream
High-fat cheese
Fried foods
Foods with “partially hydrogenated oils” (trans fats)

Step 6: Watch Added Sugar & Alcohol

Sugar and alcohol are two major contributors to high triglycerides.

🚫 Limit:

Soda
Sweet tea
Candy
Desserts
Fruit juice (keep to small portions)
Beer, wine, and liquor

✔ Choose:

Water
Sparkling water
Unsweetened tea
Black coffee

Step 7: Dairy Choices

✔ Nonfat or low-fat milk
✔ Low-fat yogurt
✔ Reduced-fat cheese (small portions)

Sample Day of Heart-Healthy Eating

Breakfast:
Oatmeal topped with berries and chopped walnuts + low-fat milk

Lunch:
Grilled chicken salad with olive oil vinaigrette + whole-grain roll

Snack:
Apple with a small handful of almonds

Dinner:
Baked salmon, roasted vegetables, and brown rice

Evening option:
Plain Greek yogurt with cinnamon

Helpful Reminders

✔ Eat regular meals (don’t skip)
✔ Include vegetables at lunch and dinner
✔ Aim for at least 20-30 grams of fiber daily – as recommended by your healthcare provider
✔ Stay physically active (even walking helps) – if approved by your healthcare provider
✔ Work with your healthcare provider on follow-up labs

When to Talk to Your Provider

Contact your healthcare provider if you:

Have triglycerides above 500 mg/dL
Always consult with your healthcare provider first before making any significant dietary modifications
Have diabetes or heart disease
Notice unexplained abdominal pain
Are starting new medications
Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.

Medical Disclaimer

This educational material is intended for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Nutrition needs may vary based on individual medical conditions, medications, and laboratory results. Always consult your physician, registered dietitian, or qualified healthcare provider before making changes to your diet or treatment plan. If you experience new or worsening symptoms, seek medical attention promptly. Call 911 if you are experiencing a medical emergency.

Sources:

This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.

This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.