How To Reduce Triglycerides Naturally With Indian Food?
Lower triglycerides naturally with Indian food by including heart-healthy ingredients like oats, lentils, turmeric, and healthy fats while avoiding fried and sugary dishes.
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Last updated on 13th Jan, 2026
Introduction
High triglycerides can be a silent health concern, increasing the risk of heart disease and other complications. The good news is that with simple dietary changes- especially by incorporating Indian foods- you can manage and lower your triglyceride levels naturally.
Understanding Triglycerides
Triglycerides are a type of fat (lipid) found in your blood. When you eat, your body converts excess calories into triglycerides, which are stored in fat cells. While they provide energy, high levels can lead to health problems like:
Heart disease
Pancreatitis (inflammation of the pancreas)
Metabolic syndrome
Normal vs. High Triglyceride Levels
Normal: Less than 150 mg/dL
Borderline high: 150-199 mg/dL
High: 200-499 mg/dL
Very high: 500 mg/dL or above
Causes of High Triglycerides
Unhealthy diet (excess sugar, refined carbs, fried foods)
Obesity
Lack of exercise
Alcohol consumption
Diabetes & insulin resistance
Genetic factors
How Indian Diet Can Help Lower Triglycerides?
Indian cuisine is rich in fiber, healthy fats, and antioxidants- key elements for managing triglycerides. Here are some effective dietary changes:
1. Choose Whole Grains Over Refined Carbs
Switch to: Brown rice, whole wheat chapati, oats, millets (ragi, jowar, bajra)
Avoid: White rice, maida (refined flour), sugary cereals
2. Include Healthy Fats
Use: Mustard oil, olive oil, ghee (in moderation), nuts (almonds, walnuts)
Avoid: Trans fats (vanaspati, packaged snacks), excessive fried foods
For Triglycerides Reduction Consult Top Cardiologists
3. Eat More Fiber-Rich Foods
Vegetables: Spinach, fenugreek (methi), bitter gourd (karela), bottle gourd (lauki)
Fruits: Guava, apple, pear, berries
Legumes: Lentils (dal), chickpeas (chana), kidney beans (rajma)
4. Add Omega-3 Fatty Acids
Sources: Flaxseeds, chia seeds, walnuts, fatty fish (if non-vegetarian)
Tip: Have a teaspoon of soaked flaxseeds daily.
5. Reduce Sugar & Sweetened Beverages
Avoid: Sugary sweets (mithai), sodas, packaged juices
Replace with: Herbal teas, coconut water, lemon water
6. Spices That Help Lower Triglycerides
Turmeric (haldi): Anti-inflammatory, helps in fat metabolism
Cinnamon (dalchini): Regulates blood sugar
Fenugreek seeds (methi dana): Reduces cholesterol & triglycerides
7. Stay Hydrated & Limit Alcohol
Drink plenty of water, herbal teas (green tea, tulsi tea)
Avoid excessive alcohol (raises triglycerides significantly)
Lifestyle Changes to Support Lower Triglycerides
1. Exercise Regularly: Aim for 30-45 minutes of walking, yoga, or cycling daily.
2. Maintain a Healthy Weight: Losing even 5-10% of body weight can help.
3. Quit Smoking: Smoking worsens heart health and lipid levels.
4. Manage Stress: Practice meditation or deep breathing exercises.
When to See a Doctor?
If lifestyle changes don’t lower your triglycerides, consult a doctor. You may need medication if levels are very high. If you’re concerned about your triglyceride levels, Apollo 24|7 offers expert consultations and lipid profile tests. Book an appointment today for personalized advice!
Conclusion
Lowering triglycerides naturally is possible with mindful eating and lifestyle adjustments. By incorporating traditional Indian foods like whole grains, healthy fats, and spices, you can improve your heart health and overall well-being.
Would you like a personalized diet plan? Connect with a nutritionist on Apollo 24|7 for expert guidance!
Consult Top Cardiologists
Consult Top Cardiologists
Dr. Tripti Deb
Cardiologist
40 Years • MBBS, MD, DM, FACC, FESC
Hyderabad
Apollo Hospitals Jubilee Hills, Hyderabad
Dr. Zulkarnain
General Physician
2 Years • MBBS, PGDM, FFM
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. E Prabhakar Sastry
General Physician/ Internal Medicine Specialist
40 Years • MD(Internal Medicine)
Manikonda Jagir
Apollo Clinic, Manikonda, Manikonda Jagir
(150+ Patients)
Dr. Rakesh Gopal
Cardiologist
22 Years • “ Trained in Trans Aortic Valve Implantation ( TAVI ) from Mehmet Akif Ersoy Hospital Istanbul, Turkey “ & MD (General Medicine), FRCP (Glasglow)DNB( Cardiology), FESC, HICR Cert (Harvard University, USA), Angioplasty Training from Washington Adventist Hospital USA, Asan Medical Centre, Seoul Korea, Board certified in Cardio Oncology, ICOS- USA
Chennai
Apollo Hospitals Heart Centre Thousand Lights, Chennai
(100+ Patients)
Dr K.n Reddy
Cardiologist
45 Years • MBBS,SVMIS,DM-CMC,MD
Chennai
Apollo Speciality Hospitals Vanagaram, Chennai
(200+ Patients)
For Triglycerides Reduction Consult Top Cardiologists
Dr. Tripti Deb
Cardiologist
40 Years • MBBS, MD, DM, FACC, FESC
Hyderabad
Apollo Hospitals Jubilee Hills, Hyderabad
Dr. Zulkarnain
General Physician
2 Years • MBBS, PGDM, FFM
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. E Prabhakar Sastry
General Physician/ Internal Medicine Specialist
40 Years • MD(Internal Medicine)
Manikonda Jagir
Apollo Clinic, Manikonda, Manikonda Jagir
(150+ Patients)
Dr. Rakesh Gopal
Cardiologist
22 Years • “ Trained in Trans Aortic Valve Implantation ( TAVI ) from Mehmet Akif Ersoy Hospital Istanbul, Turkey “ & MD (General Medicine), FRCP (Glasglow)DNB( Cardiology), FESC, HICR Cert (Harvard University, USA), Angioplasty Training from Washington Adventist Hospital USA, Asan Medical Centre, Seoul Korea, Board certified in Cardio Oncology, ICOS- USA
Chennai
Apollo Hospitals Heart Centre Thousand Lights, Chennai
(100+ Patients)
Dr K.n Reddy
Cardiologist
45 Years • MBBS,SVMIS,DM-CMC,MD
Chennai
Apollo Speciality Hospitals Vanagaram, Chennai
(200+ Patients)
