What food to avoid if triglycerides are high? Your Guide to Heart-Healthy Eating

October 31, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), an estimated 25.9% of U.S. adults have elevated blood triglycerides. Understanding what food to avoid if triglycerides are high is a critical first step toward reducing your risk of heart disease and stroke through diet.

Quick Summary

A diet high in refined carbohydrates, added sugars, saturated fats, and alcohol can significantly elevate triglyceride levels. Limiting processed foods, fried items, and full-fat dairy can help lower triglycerides and reduce heart disease risk.

Key Points

Avoid Sugary Drinks: Excess sugar from sources like soda and fruit juice is directly converted to triglycerides by the liver.
Reduce Refined Carbs: Foods like white bread, white pasta, and pastries cause spikes in blood sugar and insulin, which can raise triglycerides.
Limit Saturated and Trans Fats: Found in red meat, full-fat dairy, and many processed and fried foods, these fats contribute significantly to high triglycerides.
Restrict Alcohol Consumption: Alcohol is high in calories and sugar and can cause significant spikes in triglyceride levels, particularly with excessive intake.
Choose Whole Foods Over Processed: Processed and fried snacks are often packed with the unhealthiest ingredients for triglyceride management.
Integrate Healthy Fats and Fiber: Replace unhealthy fats and carbs with omega-3 rich fish, whole grains, and nuts to lower triglycerides.

The Connection Between Diet and High Triglycerides

Triglycerides are a type of fat found in your blood, and they are your body's main form of stored energy. When you consume more calories than your body can use, it converts that excess energy into triglycerides and stores them in fat cells. A consistently high intake of certain foods can lead to elevated triglyceride levels, a condition known as hypertriglyceridemia. High levels of triglycerides, especially when combined with high levels of 'bad' (LDL) cholesterol and low levels of 'good' (HDL) cholesterol, increase the risk of heart disease, stroke, and pancreatitis. The good news is that dietary changes can have a significant and rapid impact on lowering these levels.

Sugars and Refined Carbohydrates: The Primary Offenders

One of the most powerful dietary factors influencing triglyceride levels is the consumption of excess sugar and refined carbohydrates. This is because your body readily converts these simple carbs and sugars into triglycerides in the liver. To manage your levels effectively, it is crucial to cut back on the following:

Sugary drinks: This includes soda, sweet tea, fruit juice with added sugar, sports drinks, and specialty coffee beverages.
Sweets and desserts: Limit or avoid candy, cookies, cakes, pastries, ice cream, and other sugary treats.
Refined grains: These are stripped of fiber and important nutrients and are found in white bread, white rice, most breakfast cereals, and white pasta. Opt for whole-grain alternatives instead.
High-fructose corn syrup: Found in many processed foods and sugary beverages, this sweetener is known to be particularly harmful to triglyceride levels.

The Impact of Unhealthy Fats

While your body needs some fat for energy, certain types can raise your triglycerides. The key is to distinguish between healthy and unhealthy fats.

Saturated Fats: These are commonly found in red meat, poultry skin, and full-fat dairy products like whole milk, butter, and cheese. The American Heart Association (AHA) recommends limiting saturated fat intake.
Trans Fats: Often found in processed and fried foods, such as fast food, commercially baked goods, and some margarines. Always check food labels for "partially hydrogenated oils". Trans fats are especially detrimental to both triglycerides and overall heart health.

The Role of Alcohol Consumption

For many, alcohol can have a particularly potent effect on triglycerides. This is because alcohol is high in both calories and sugar, which can trigger the liver to produce more triglycerides. The effect is more pronounced in individuals who already have elevated levels. For those with very high triglycerides, doctors may recommend complete avoidance. For others, limiting consumption to one drink per day for women and two for men is a common recommendation, though less is often better.

Processed and Fried Foods

Processed foods are often a triple threat, containing a combination of refined carbohydrates, added sugars, and unhealthy fats. Examples include potato chips, crackers, instant ramen, frozen dinners, and fast-food items. Fried foods, in particular, soak up large amounts of unhealthy oil during cooking, which significantly increases their fat content. Baking, grilling, or steaming are far healthier cooking methods.

What to Choose Instead

Making positive dietary choices involves swapping out harmful foods for nutrient-dense alternatives. Instead of the foods to avoid, incorporate the following:

Lean protein: Fish (especially fatty fish rich in omega-3s like salmon), skinless poultry, legumes, and tofu.
High-fiber whole grains: Oats, brown rice, quinoa, and whole-wheat bread.
Healthy fats: Avocado, nuts, and seeds are great sources of unsaturated fats that can help improve triglyceride levels.
Fruits and vegetables: Prioritize low-sugar fruits like berries and citrus, along with a wide variety of vegetables.

Comparison of Food Choices for High Triglycerides


Foods to Limit/Avoid	Healthier Swaps
Sugary drinks (soda, fruit juice, sports drinks)	Water, herbal tea, sugar-free drinks
Refined grains (white bread, pasta, rice)	Whole grains (brown rice, oats, whole-wheat pasta)
Fatty cuts of red meat (marbled beef, pork)	Lean cuts of poultry or fish (especially salmon, sardines)
Full-fat dairy (whole milk, butter, full-fat cheese)	Low-fat or fat-free dairy products
Fried foods (fries, fried chicken, donuts)	Grilled, baked, or steamed foods
Processed snacks (chips, crackers, fast food)	Nuts, seeds, fresh fruit, or vegetable sticks
Excessive alcohol (more than 1-2 drinks daily)	Reduced or no alcohol consumption

Beyond Diet: Other Important Lifestyle Changes

While diet is the most significant factor, other lifestyle choices play a crucial role in managing triglyceride levels. Regular physical activity, aiming for at least 150 minutes of moderate-intensity exercise per week, helps burn excess calories and boosts your body's ability to process fat. Losing even a modest amount of weight (5-10% of your current body weight) can significantly reduce triglyceride levels.

Conclusion: Taking Control of Your Heart Health

Managing high triglycerides is a proactive step toward protecting your heart. By consciously choosing what food to avoid if triglycerides are high and opting for nutrient-dense, whole-food alternatives, you can significantly improve your lipid profile. The dietary changes discussed here—reducing sugar, refined carbs, and unhealthy fats while prioritizing healthy proteins, whole grains, and produce—can have a profound impact. While making these changes is empowering, it is essential to consult a healthcare provider or a registered dietitian to create a personalized plan and determine if medication is also necessary. Taking control of your nutrition is a powerful way to reduce your risk of cardiovascular disease and foster a healthier future.

For more information on dietary guidelines for heart health, you can visit the American Heart Association website.

Frequently Asked Questions

The fastest way to lower triglycerides is by making immediate and significant dietary changes. This includes completely avoiding sugary drinks and alcohol, drastically reducing refined carbohydrates, and increasing physical activity. For very high levels, a doctor may prescribe medication.

While whole fruits contain natural sugars, they also contain fiber, which slows sugar absorption. Limiting high-fructose fruits and avoiding fruit juices (especially those with added sugar) is more important than eliminating whole fruits, which are part of a healthy diet.

No, not all fats are bad. It's crucial to distinguish between unhealthy fats (saturated and trans fats found in red meat, fried foods) and healthy unsaturated fats (found in olive oil, avocados, nuts, and fatty fish), which can actually help lower triglycerides.

If you have high triglycerides, you should limit or avoid alcohol. Even moderate amounts can significantly increase levels, particularly with excessive intake. If your levels are very high, complete avoidance is often recommended.

Eggs contain fat, so portion control is important. Limiting egg yolks and focusing on egg whites can be helpful for those managing high triglycerides, as saturated fat intake can contribute to elevated levels.

Refined carbohydrates are quickly digested, causing a rapid rise in blood sugar. The liver then converts this excess sugar into triglycerides and stores them in fat cells, leading to elevated blood levels.

Yes, exercise is a critical part of managing high triglycerides. Regular physical activity helps burn excess calories, improves the body's ability to process fat, and can directly lower triglyceride levels.