7-day Diet To Lower Triglycerides – Foods That Work, Strat It From Today!


Elevated triglycerides put you at higher risk for heart disease and dangerous blood clots. The good news is making targeted diet changes can lower triglycerides quickly and safely. This 7-day meal plan focuses on the best science-backed foods and nutrients to get your triglyceride levels under control.

Why Triglycerides Matter?

Triglycerides are a type of fat found in your blood. Maintaining triglyceride levels under 150 mg/dL is ideal for heart health. The higher your triglycerides, the more likely fatty deposits build up in arteries, raise blood pressure, and increase the risk of heart attack and stroke.


Triglycerides also independently thicken blood, making clots more likely. Dietary changes are the first-line treatment to reduce elevated triglycerides before resorting to medication.

The 7-Day Diet Plan

Day 1

  • Breakfast: Steel-cut oatmeal made with skim milk and topped with walnuts and sliced strawberries 
  • Lunch: Grilled chicken salad with mixed greens, carrots, cucumbers, tomatoes and balsamic vinaigrette
  • Snack: Nonfat Greek yogurt with toasted oats and chia seeds
  • Dinner: Baked salmon with roasted asparagus and sweet potato

Day 2

  • Breakfast: Egg white omelet with spinach, mushrooms and low-fat cheese
  • Lunch: Turkey burger on a whole wheat bun with oven fries baked in olive oil and garlic
  • Snack: Hummus with red bell pepper and carrot sticks
  • Dinner: Chicken stir fry with broccoli, mushrooms, peppers and brown rice

Day 3 

  • Breakfast: High-fiber cereal with skim milk, mixed berries, and slivered almonds
  • Lunch: Tuna salad sandwich on whole grain bread with tomato and avocado
  • Snack: Cottage cheese with pineapple
  • Dinner: Lean beef sirloin tips with roasted Brussels sprouts and quinoa 

Day 4

  • Breakfast: Greek yogurt berry parfait with granola
  • Lunch: Butternut squash soup with whole grain roll
  • Snack: Apple slices with natural peanut butter
  • Dinner: Grilled shrimp skewers over arugula salad with balsamic dressing

Also Check: 5 Foods To Avoid For A Longer Life: Eat For A Longer Lifespan

Day 5

  • Breakfast: Veggie omelet with peppers, onions and reduced-fat cheddar 
  • Lunch: Fish tacos on corn tortillas with lettuce, tomato, avocado and chili lime crema
  • Snack: Edamame sprinkled with sea salt
  • Dinner: Turkey meatloaf with roasted sweet potato and sautéed kale

Day 6

  • Breakfast: Avocado toast on whole grain with poached egg
  • Lunch: Quinoa tabbouleh salad stuffed in red bell pepper halves 
  • Snack: Light popcorn sprinkled with parmesan
  • Dinner: Veggie pizza on a whole wheat crust with goat cheese, mushrooms, peppers and onions

Day 7

  • Breakfast: Overnight oats with chia seeds, cinnamon and diced apple 
  • Lunch: Falafel pita with hummus, tomatoes, cucumbers and feta cheese
  • Snack: Celery sticks with natural almond butter 
  • Dinner: Black bean veggie burger with oven fries and mixed greens salad

Foods To Eat On The 7-day Diet

➜ Whole grains like oatmeal, brown rice, whole wheat bread

➜ Beans and lentils

➜ Fish and shellfish

➜ Lean poultry and meats

➜ Nuts like almonds, walnuts, pecans

➜ Seeds like chia and flaxseeds

➜ Avocados and olive oil

➜ Vegetables: leafy greens, broccoli, asparagus

➜ Fruits: berries, citrus, apple, mango

➜ Nonfat or low-fat dairy

Foods To Avoid On The 7-Day Diet

➜ Sugary foods like candy, baked goods, ice cream

➜ Sugary beverages including juice and soda

➜ Processed carbs like white bread, pasta, crackers

➜ Fried foods and trans fats

➜ Fatty red meats and high-fat dairy

➜ Packaged, processed snack foods

Excess alcohol

➜ Refined oils like vegetable and canola oil


1. Why is diet important for lowering triglycerides?

Diet provides the building blocks for triglycerides. So reducing sugar, refined grains, and high glycemic foods prevents surges in blood sugar that increase triglyceride production. Healthy fats from fish, nuts and oils raise good HDL cholesterol to further lower triglycerides.

2. What foods should you avoid to lower triglycerides?

Avoid processed carbohydrates, added sugars, sugary drinks, trans fats from fried foods, fatty red meats, full-fat dairy, and foods high in refined flour and empty calories. Limit alcohol intake as well.

3. What foods are best for lowering triglycerides?

Focus on fiber-rich whole grains, beans, vegetables, fruits, fish, lean meats, nuts, seeds, healthy oils like olive and avocado oil, and nonfat or low-fat dairy. Also drink plenty of water.

4. How long does it take to see results from dietary changes?

Research shows triglyceride levels respond very quickly to dietary changes. Most people see measurable reductions in as little as 2 weeks after implementing a triglyceride-lowering diet.

5. Should you take fish oil supplements to lower triglycerides? 

Prescription strength fish oil providing 2-4 grams of EPA/DHA per day has been shown to lower triglyceride levels by 20-50%. So supplements may provide added benefit on top of dietary changes.


Making smart food choices tailored towards lowering triglycerides can lead to big improvements quickly, often more effectively than medication alone. Along with medical guidance, this 7-day plan provides a practical approach to limit triglyceride-raising foods and emphasize nourishing, anti-inflammatory options proven to reduce triglyceride numbers. Just one week of cleaner eating can set you on the path towards better heart health.

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Dr. Jun Ren is a dedicated and experienced registered dietitian and nutritionist who is committed to helping people achieve their health goals through personalized nutrition plans. With a passion for promoting healthy eating habits and preventing chronic diseases, Dr. Ren has been able to assist numerous clients in improving their overall quality of life.

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