Hypertriglyceridemia means elevated blood fat levels (triglycerides). Food choices play a role here: sugar, alcohol, and saturated fats are considered unfavorable, while omega-3 fatty acids and fiber are generally classified as suitable. Here you can see which foods are classified as suitable or unsuitable with high triglycerides.
With High Triglycerides, 265 foods are currently allowed and 186 foods are not recommended. Check all foods in the interactive tool above.
Recommended are omega-3-rich fish (salmon, mackerel, herring), nuts, flaxseed, vegetables, legumes, and whole grains. Sugar, white flour, alcohol, and saturated fats should be strongly limited.
Sugar and fast carbohydrates are converted to triglycerides in the liver. Fructose from soft drinks and sweets particularly drives triglyceride levels high. A sugar-reduced diet can significantly lower levels.
Yes, omega-3 fatty acids from fish oil can lower triglycerides by 15-30%. 2-4g EPA/DHA daily are recommended for significantly elevated levels. Fatty seafish 2-3 times per week is a natural alternative.
Alcohol can significantly raise triglyceride levels and should ideally be avoided with hypertriglyceridemia. Even small amounts can cause levels to rise. Beer and cocktails with sugar are particularly problematic.
Regular physical activity effectively lowers triglycerides by 20-30%. Especially endurance sports like swimming, cycling, or brisk walking for at least 150 minutes per week show good results.
Olive oil and canola oil with high monounsaturated fatty acid content are ideal. Coconut oil and butter contain many saturated fats and should be limited. Flaxseed oil provides plant-based omega-3 fatty acids.