Triglyceride senken: which diet helps?

To lower triglycerides, diet is the most powerful lifestyle intervention. Strong evidence supports reducing added sugars and refined carbohydrates – especially fructose from sugary drinks – which directly stimulate hepatic triglyceride production. A Mediterranean diet rich in olive oil, nuts, fish, and vegetables can lower triglycerides by 10–30%. Low-carbohydrate diets (30–40% carbs) also show consistent benefits. Omega-3 fatty acids from fatty fish (EPA/DHA) at 2–4 g/day have a dose-dependent effect, but supplements are not a substitute for whole-diet changes. Alcohol reduction is critical, as even moderate intake raises triglycerides in susceptible individuals. However, individual genetic variants (e.g., in APOA5, LPL, APOC3) modulate the response to diet, so a one-size-fits-all approach is limited. Consumer DNA tests can flag such variants but cannot predict individual outcomes. Caveat: For severe hypertriglyceridemia (>500 mg/dL), pharmacotherapy (fibrates, high-dose omega-3) is often required. Evidence: strong human RCTs and meta-analyses.