What Fats Should I Avoid to Lower Triglycerides?

November 29, 2025 •

4 min read

According to the American Heart Association, a diet high in saturated and trans fats can contribute to elevated triglyceride levels, increasing the risk of heart disease and stroke. Understanding what fats should I avoid to lower triglycerides is a critical step towards protecting your cardiovascular health.

Quick Summary

High triglyceride levels pose a risk to heart health. Limiting saturated fats, eliminating trans fats, and watching total fat intake are crucial dietary strategies. Choosing lean meats, low-fat dairy, and healthy plant-based oils can help manage blood fat levels effectively.

Key Points

Avoid Saturated Fats: Eliminate saturated fats found in fatty meats, full-fat dairy, and some tropical oils to lower triglycerides.
Cut Out Trans Fats Completely: Avoid all processed foods containing trans fats (partially hydrogenated oils), as they are particularly harmful to heart health.
Choose Healthy Unsaturated Fats: Replace unhealthy fats with monounsaturated (olive oil, avocado) and polyunsaturated fats (fatty fish, nuts) to help reduce triglycerides.
Reduce Sugar and Refined Carbs: Limit added sugars and refined carbohydrates like white bread and sugary drinks, as excess calories are converted into triglycerides.
Cook with Healthier Methods: Instead of frying, use baking, grilling, and steaming to prepare foods and minimize added unhealthy fats.
Limit Alcohol Consumption: Excessive alcohol intake can raise triglyceride levels and should be reduced or avoided, especially if levels are very high.

Understanding Triglycerides and the Role of Fat

Triglycerides are the most common type of fat in your body, storing excess calories from your diet for later energy use. While necessary for health, high levels can increase your risk of heart disease, stroke, and pancreatitis. A significant factor in elevated triglycerides is your dietary fat intake. Not all fats are created equal; avoiding or limiting certain types is paramount for management.

The Worst Offenders: Saturated and Trans Fats

When addressing the question of what fats should I avoid to lower triglycerides, two main culprits stand out: saturated and trans fats. These unhealthy fats can drive up triglyceride levels and negatively impact overall heart health.

Saturated Fats: Found predominantly in animal-based foods, saturated fats are typically solid at room temperature. Regular consumption can increase both LDL ("bad") cholesterol and triglyceride levels. Reducing your intake is a top priority for managing these markers.

Trans Fats: These artificial fats are created through a process called hydrogenation, which makes them solid and extends shelf life. They are particularly damaging, as they not only raise LDL cholesterol and triglycerides but also lower HDL ("good") cholesterol. While artificial trans fats have been largely banned in the U.S., small amounts can still occur naturally in some animal products. It is best to avoid them completely by checking ingredient lists for "partially hydrogenated oils".

Foods High in Saturated and Trans Fats to Avoid

To begin lowering your triglycerides, focus on eliminating these common dietary sources:

Processed and Fried Foods: Commercially fried foods, packaged baked goods (cookies, cakes, pastries), chips, and fast food often contain high levels of trans fats and unhealthy saturated fats.
Fatty Meats: Red meat with visible fat, processed meats like sausage, bacon, and salami, and poultry with the skin still on are high in saturated fat. Opt for leaner cuts or plant-based proteins instead.
Full-Fat Dairy: Whole milk, full-fat cheeses, butter, cream, and ice cream are significant sources of saturated fat. Switching to low-fat or skim versions is an easy way to reduce intake.
Certain Oils: Some tropical oils like palm oil and coconut oil are high in saturated fat and should be limited. Use healthy alternatives like olive or canola oil in moderation instead.
Margarine: Some stick margarines still contain trans fats and should be avoided.

Choosing Better Fats and Lifestyle Changes

While avoiding bad fats is essential, it's equally important to replace them with healthier options. Monounsaturated and polyunsaturated fats can actually help lower triglyceride levels.

Healthier Fat Sources:

Monounsaturated Fats: Found in olive oil, avocados, and nuts.
Polyunsaturated Fats: Include omega-3s, abundant in fatty fish like salmon and mackerel, and also found in walnuts, flaxseeds, and soy.

Beyond dietary fat, other lifestyle adjustments are critical for managing triglycerides:

Reduce Sugar and Refined Carbohydrates: Excess calories from sugar and simple carbs are converted into triglycerides and stored in fat cells. Limit sugary drinks, white bread, and pastries.
Increase Fiber Intake: Soluble fiber can help slow the absorption of fat and sugar, helping to lower triglyceride levels. Focus on whole grains, legumes, and vegetables.
Exercise Regularly: Aerobic exercise is particularly effective at reducing triglycerides.
Limit Alcohol: Alcohol can significantly increase triglyceride levels for some individuals and adds unnecessary calories.

Comparison Table: Unhealthy vs. Heart-Healthy Fats


Feature	Unhealthy Fats (Saturated & Trans)	Heart-Healthy Fats (Unsaturated)
Effect on Triglycerides	Increase levels	Help lower levels
Sources	Red meat, processed meats, full-fat dairy, fried foods, baked goods, margarine, palm and coconut oils	Fatty fish (salmon, mackerel), avocados, olive oil, walnuts, flaxseeds
Physical State	Typically solid at room temperature	Typically liquid at room temperature
Common Food Examples	Butter, cheese, bacon, donuts, French fries	Salmon, avocado toast, nuts, olive oil dressing

Conclusion

Managing high triglycerides is a proactive step toward better heart health. The core strategy involves a deliberate focus on what fats should I avoid to lower triglycerides, with saturated and trans fats being the primary targets. By replacing these unhealthy fats with beneficial unsaturated ones, and complementing this with a balanced diet, reduced sugar intake, and regular exercise, you can effectively lower your triglyceride levels and decrease your risk of cardiovascular disease. Always consult a healthcare provider for personalized advice and to monitor your progress. A consistent, long-term commitment to these healthier choices is key to maintaining normal triglyceride levels and safeguarding your well-being.

More Tips for Reducing Triglycerides

To further support your journey, consider incorporating these additional habits:

Mindful Cooking Methods

Frying foods adds unnecessary unhealthy fats to your diet. Instead, opt for cooking methods that require little to no added fat, such as baking, grilling, steaming, or broiling. Using spray oil can also help control the amount of fat used in cooking.

Reading Nutrition Labels

Become a label-reading pro. Look for key information on product packaging, specifically targeting the amounts of saturated fat and the presence of any "partially hydrogenated oils." This will empower you to make informed decisions and steer clear of hidden unhealthy fats in processed foods.

Portions Matter

Even healthy fats are high in calories, so moderation is crucial. Use recommended serving sizes for nuts, seeds, and oils to ensure you're not overconsuming calories, which can also lead to higher triglycerides.

Consult a Dietitian

For those with very high triglycerides or underlying health conditions like diabetes, consulting a registered dietitian nutritionist (RDN) can provide a personalized meal plan and expert guidance to optimize your diet.

By systematically removing unhealthy fats and embracing heart-healthy alternatives, you take a significant step in controlling your triglyceride levels and protecting your cardiovascular system for the long term.

Frequently Asked Questions

The primary dietary strategy involves limiting or avoiding unhealthy fats like saturated and trans fats, while replacing them with heart-healthy unsaturated fats found in foods like fatty fish, avocados, and nuts.

Yes, coconut oil is high in saturated fat and can raise triglyceride levels. Although it's popular in some diets, those with high triglycerides should limit their intake and opt for oils high in unsaturated fats, such as olive or canola oil.

Most nuts are beneficial due to their healthy unsaturated fat content, especially walnuts and almonds. However, because they are also high in calories, moderation is key. It is best to choose unsalted, raw varieties.

Trans fats are especially detrimental, as they not only raise LDL ('bad') cholesterol and triglycerides, but also decrease HDL ('good') cholesterol. This triple threat makes them a top fat to avoid.

No, you should not cut out all fats. The body needs healthy fats for energy and other functions. The focus should be on eliminating bad fats (saturated and trans) and consuming heart-healthy unsaturated fats in moderation.

Yes, often even more. Excess calories from simple sugars and refined carbohydrates are converted into triglycerides and stored in fat cells. Limiting sugar is a critical step, alongside avoiding unhealthy fats.

Instead of a breakfast high in saturated fat like bacon and pastries, opt for steel-cut oats with berries and a sprinkle of walnuts. This swap increases fiber and healthy fats while reducing sugar and unhealthy saturated fat.