What Can You Not Eat with High Triglycerides?

December 5, 2025 •

3 min read

According to the Mayo Clinic, high triglycerides can increase your risk of heart disease, heart attack, and stroke. To manage this condition effectively, it is crucial to know what you can not eat with high triglycerides, focusing on limiting unhealthy fats, refined carbohydrates, and sugar.

Quick Summary

A diet to manage high triglycerides focuses on avoiding refined carbohydrates, added sugars, saturated and trans fats, and excess alcohol. Making informed food choices is vital for lowering blood fat levels and supporting cardiovascular health.

Key Points

Refined Carbs Are Major Triggers: White bread, pasta, and sugary cereals cause rapid blood sugar spikes, which your liver converts to triglycerides.
Cut Added Sugars: Sugary drinks, candies, baked goods, and syrups are significant sources of added sugar that directly increase triglycerides.
Limit Saturated and Trans Fats: Reduce your intake of fatty meats, full-fat dairy, and fried or processed foods to decrease unhealthy fat consumption.
Minimize Alcohol Consumption: Alcohol is high in both calories and sugar, and even small amounts can dramatically increase triglyceride levels.
Choose Healthier Swaps: Replace unhealthy fats with options like olive oil and avocado, and choose whole grains over refined ones.
Incorporate More Fiber: High-fiber foods, such as whole grains and vegetables, help slow sugar absorption and can lower triglycerides.
Weight Management and Exercise Are Key: Combining a healthy diet with regular exercise and maintaining a moderate weight is crucial for effective triglyceride management.

Understanding High Triglycerides and Their Impact

Triglycerides are a type of fat (lipid) found in your blood. When you consume more calories than your body needs, especially from carbohydrates, the excess is converted into triglycerides and stored in fat cells. While necessary for energy, consistently high levels can contribute to the thickening of artery walls, raising the risk of heart disease, stroke, and pancreatitis. Therefore, dietary modifications are a cornerstone of managing this condition effectively.

Refined Carbohydrates and Added Sugars

Refined carbohydrates and added sugars are two of the biggest dietary culprits for raising triglyceride levels. Your body rapidly digests these foods, leading to a spike in blood sugar. The liver then converts this excess sugar into triglycerides.

Foods with Refined Carbohydrates to Avoid:

White bread, bagels, and pastries
White pasta and white rice
Most commercial cereals
Pretzels and rice cakes

Foods with Added Sugars to Eliminate:

Sugar-sweetened beverages like soda, fruit drinks, and energy drinks
Candies, cookies, cakes, and other baked goods
Ice cream and sweetened yogurts
Jams, jellies, and honey in excess

Saturated and Trans Fats

While healthy fats are important, saturated and trans fats should be significantly limited. Trans fats, in particular, have been largely banned but may still be present in small amounts in some processed foods. Both types of fat can raise triglyceride levels and contribute to poor cardiovascular health.

Foods High in Saturated and Trans Fats:

Fatty red meats, such as beef, pork, and lamb
Processed meats like sausages, bacon, and hot dogs
Full-fat dairy products, including whole milk, cream, cheese, and butter
Fried foods, fast food, and many packaged snacks

Alcoholic Beverages

For many individuals, even a small amount of alcohol can significantly increase triglyceride levels. This is because alcohol is high in sugar and calories, and the liver processes it into triglycerides. People with severely high hypertriglyceridemia are often advised to avoid alcohol entirely.

Comparison of Foods to Avoid vs. Healthier Swaps

Making conscious substitutions can make a big difference in managing triglyceride levels. Here is a comparison to guide your choices.


Category	What to Avoid	Healthier Swap	Impact on Triglycerides
Carbohydrates	White bread, pastries, sugary cereals	Whole-grain bread, brown rice, oats	Reduces rapid blood sugar spikes, lowering triglyceride production.
Fats	Butter, fried foods, red meat, trans fats	Olive oil, avocado, oily fish, nuts, seeds	Replaces unhealthy fats with heart-healthy unsaturated fats.
Drinks	Soda, fruit juice, sweetened coffee	Water, unsweetened tea, vegetable juice	Eliminates a major source of added sugar that drives triglyceride creation.
Protein	Processed meats, fatty cuts of beef	Lean poultry, fish rich in omega-3s (salmon), beans	Lowers saturated fat intake while providing essential protein.
Snacks	Cookies, chips, candy bars	Fresh fruit, nuts, seeds, celery sticks	Removes high-sugar, high-fat processed foods.

The Role of Exercise and Lifestyle

In addition to dietary changes, other lifestyle factors are crucial. Regular physical activity helps burn excess calories and can effectively lower triglycerides. Even modest weight loss of 5-10% can significantly reduce your levels. For more detailed nutritional guidance, consider visiting the National Institutes of Health (NIH) website for resources like High Blood Triglycerides.

Conclusion: Making Informed Choices for Better Health

Managing high triglycerides is a long-term commitment that requires consistent, informed dietary choices. By systematically eliminating refined carbohydrates, added sugars, saturated and trans fats, and excess alcohol, you can significantly lower your levels. Pairing these food choices with regular exercise and maintaining a healthy weight creates a comprehensive strategy to protect your heart and overall health. Remember to consult with a healthcare provider or a registered dietitian for a personalized plan, especially if your triglyceride levels are very high.

Frequently Asked Questions

You should avoid all sugar-sweetened beverages, including soda, fruit juices, and energy drinks. Excess sugar from these drinks is a major contributor to high triglyceride levels.

You should limit your intake of fatty red meats, such as marbled beef, pork, and lamb, due to their high saturated fat content. Opt for leaner cuts or, preferably, choose poultry, fish, or plant-based proteins instead.

For many people, it is best to avoid alcohol entirely, as it can cause a significant spike in triglycerides. Consult your doctor for specific recommendations based on your health profile.

Yes, starchy vegetables like potatoes and corn should be consumed in moderation, as they contain carbohydrates that can raise triglyceride levels, especially when eaten in excess.

Use healthy, unsaturated fats such as olive oil, canola oil, or sunflower oil instead of saturated fats like butter, lard, and coconut oil. Frying should be avoided whenever possible.

While fresh fruit is generally healthy, excessive fruit consumption, especially fruit juices and dried fruits, can contribute to high sugar intake. Focus on whole fruits in moderation to benefit from their fiber, vitamins, and minerals without overdoing it on natural sugars.

Processed foods, fast food, and packaged snacks often contain hidden added sugars, refined carbohydrates, and unhealthy trans fats, all of which contribute significantly to high triglycerides and should be avoided.