Mediterranean diet and oat fiber foods advised to lower triglycerides

Elevated triglyceride levels raise the risk of heart attacks and strokes, especially when LDL‑cholesterol is also high. French health authorities and nutrition experts recommend a Mediterranean‑style eating pattern: fill half the plate with vegetables, include legumes, choose whole‑grain cereals over refined breads, rice and pasta, and use olive oil instead of butter. They also advise eating fish two to three times a week, preferably fatty varieties such as salmon, mackerel or sardines, and adding a handful of unsalted nuts like walnuts or almonds.

To further improve lipid profiles, oat bran – rich in soluble beta‑glucan fibre – is highlighted. A meta‑analysis of 28 trials found that consuming at least 3 g of oat beta‑glucan daily lowered LDL‑cholesterol by an average of 0.25 mmol/L and total cholesterol by 0.30 mmol/L. The European Food Safety Authority has confirmed that oat beta‑glucan can reduce post‑meal glucose spikes. Limiting sugary drinks, alcohol, and refined carbohydrates is also recommended, as a month without these can normalize triglyceride levels for many individuals.