High triglycerides

Mine started at a peak of 400-something, a few years back, and now run around the 80s to low 100s (around the middle of the normal range). I'm not a knowledgeable expert in any way, so I can only share my personal experience.

I tried some changes in what I ate, but that - for me - only made a moderate difference. That would be things like reducing saturated fat consumption, for example, and increasing Omega-3s (usually done by eating more cold-water fatty fish, I believe, like salmon, sardines, etc. ; but I've been vegetarian for 45 years, so I began supplementing with algae-sourced Omega-3 capsules that are somewhat similar to fish oils). I experimented with other safe supplements that, as far as I can see, achieved little or nothing on this front, for me.

Generically, people are also encouraged to eat more fiber-rich foods, like whole grains (especially oats), beans, etc. For me, I was already eating a lot of those things, even when I reached the high triglyceride levels.

There's also some suggestion that exercise, especially aerobic exercise - anything that raises your heart rate a bit, and is manageable for you to do - can help lower triglycerides. I was already very active, working out pretty energetically 5-6 days a week with triglycerides staying high, so this also was not a strategy that made sense, for me. But even a good brisk walk a few times a week will potentially help, if you don't currently exercise.

So, changes in what I ate maybe got me down into the 200s most of the time on blood tests - still too high. Losing weight, though, seemed to make a huge difference. That's when I saw triglycerides really start dropping, and they hit normal levels even before I hit normal weight. They've so far stayed in the normal range for 4+ years since (I'm still at a healthy weight, still active, still vegetarian and eating the same foods, BTW).

It's possible there's a genetic component to this, as there is for cholesterol, such that different people may respond differently to different strategies; I'm not sure. But weight loss was the key thing for me, and as a bonus it also got my cholesterol and blood pressure down to healthy levels, too.

Best wishes!

Edited to add: The MFP default percentages for macros are a good place to start, to get well-rounded nutrition. I'd suggest treating protein and fat goals as minimums, and - especially in your case - emphasizing monounsaturated and polyunsaturated fat sources like those fatty fish, avocados, nuts/seeds, olive oil, etc., vs. saturated fats like full-fat dairy, pork/beef/lamb fat, lard, tropical oils (palm is a common one). It could be helpful to work for more Omega-3s vs. Omega-6s (the latter are in some of the oils common in prepared foods and often used in cooking, like safflower and sunflower oils). There's nothing super wrong with O-6s, but balancing them with O-3s can be helpful: A lot of modern diets are disproportionately O-6 and saturated fats.