What foods are bad for high triglycerides?: The Definitive Nutritional Guide

October 6, 2025 •

4 min read

High triglycerides affect roughly a quarter of U.S. adults and significantly increase the risk of heart disease and stroke. Understanding what foods are bad for high triglycerides is a critical first step toward making effective dietary changes and protecting your long-term health. The right nutritional choices can help normalize your blood fat levels.

Quick Summary

This guide details the specific foods and food groups that contribute to high triglyceride levels, including added sugars, refined carbohydrates, unhealthy fats, and alcohol. It outlines why these items are harmful and provides a comparison with healthier dietary options to help manage and reduce triglyceride concentrations.

Key Points

Avoid Added Sugars: Sugary drinks, candies, and baked goods are major culprits that raise triglycerides due to high fructose content.
Limit Refined Carbs: Foods like white bread and white rice are converted to sugar quickly, which can elevate triglyceride levels significantly.
Reduce Unhealthy Fats: Saturated fats in red meat and full-fat dairy, plus trans fats in fried and processed foods, can increase triglycerides.
Abstain or Limit Alcohol: Excessive alcohol is high in calories and sugar and has a potent effect on raising triglycerides, especially for those with existing high levels.
Embrace Healthy Swaps: Choose whole grains, fiber-rich fruits and vegetables, and healthy fats from sources like oily fish, nuts, and avocados.

Understanding the Role of Triglycerides

Triglycerides are a type of fat, or lipid, that circulates in your blood. Your body uses them for energy. After you eat, your body converts any calories it doesn't need to use immediately into triglycerides and stores them in fat cells. Hormones later release these triglycerides for energy between meals. If you consistently consume more calories than you burn, particularly from carbohydrates and fats, your body may produce and store excessive triglycerides, leading to high levels (hypertriglyceridemia).

Persistently high levels of triglycerides are a significant risk factor for cardiovascular disease and can contribute to pancreatitis, especially when extremely elevated. The good news is that dietary changes can have a profound and rapid impact on lowering these levels.

The Main Offenders: Foods That Raise Triglycerides

Reducing your intake of certain foods is the cornerstone of managing high triglycerides. The following categories represent the most significant dietary culprits.

Sugars and Refined Carbohydrates

Sugar and refined carbohydrates are two of the biggest factors influencing triglyceride levels. When you consume large amounts of simple carbs, especially fructose, your liver converts the excess into triglycerides. The American Heart Association (AHA) advises limiting added sugars to help manage triglyceride levels.

Foods to avoid or limit include:

Sugary drinks: Soda, sweetened juices, energy drinks, and flavored coffees and teas are packed with sugar that directly raises triglycerides.
Candy and sweets: This includes chocolates, gummies, and other confectioneries.
Baked goods: Pastries, cookies, cakes, and other desserts often contain high levels of both sugar and unhealthy fats.
Refined grains: White bread, white rice, many crackers, and standard pasta are stripped of fiber and nutrients during processing, causing them to convert to sugar quickly in the body.
Sweetened breakfast cereals: Many popular cereals are loaded with added sugar.

Unhealthy Fats (Saturated and Trans Fats)

While healthy fats are important, unhealthy fats can worsen high triglyceride levels. Both saturated and trans fats can elevate triglycerides, and trans fats also negatively impact your overall cholesterol profile by lowering 'good' HDL cholesterol.

Sources of unhealthy fats to reduce:

Fatty meats: Red meats like beef, lamb, and pork, as well as processed meats like sausage and bacon, are high in saturated fat.
Full-fat dairy: Whole milk, cream, full-fat cheeses, and ice cream contribute significant saturated fat to the diet.
Fried foods: French fries, fried chicken, and other deep-fried items often contain both trans fats and unhealthy saturated fats.
Processed foods: Many packaged snacks, crackers, and store-bought baked goods contain harmful trans fats from partially hydrogenated oils.
Certain tropical oils: Coconut oil and palm oil are high in saturated fats.

Alcohol

Excessive alcohol consumption is a well-established cause of high triglycerides. Alcohol is high in calories and sugar, and even moderate intake can cause triglyceride levels to spike in some individuals. For those with severe hypertriglyceridemia, complete avoidance is often recommended. Even for those with borderline-high levels, reducing or limiting intake is a crucial step.

A Comparison of High vs. Low Triglyceride Foods

To help visualize the necessary dietary swaps, here is a comparison table highlighting foods to avoid versus healthier alternatives.


Food Category	Foods to Avoid (High Triglycerides)	Heart-Healthy Alternatives (Low Triglycerides)
Sweeteners	Sugar-sweetened soda, candy, desserts, and sweetened fruit juice	Water, unsweetened tea, berries, or small amounts of whole fruit
Carbohydrates	White bread, pasta, white rice, and high-sugar cereals	Whole-grain bread, brown rice, quinoa, oatmeal, and fiber-rich vegetables
Fats	Fatty red meat, butter, full-fat dairy, fried foods, and trans fats from processed goods	Oily fish (salmon, mackerel), avocados, nuts, seeds, and olive or canola oil
Beverages	Excessive alcohol (more than 1-2 drinks/day) and sugary soft drinks	Water, herbal tea, and other non-sugary drinks
Snacks	Chips, crackers with refined flour, and processed snack foods	Nuts, seeds, fruits, vegetable sticks with hummus, and low-fat yogurt

Lifestyle Factors and Their Impact

While diet is the most significant factor, other lifestyle components are equally important for managing triglyceride levels.

Weight Management: Losing just 5% to 10% of your body weight can lead to a significant decrease in triglycerides. Excess body fat, particularly around the waist, is directly linked to higher levels.
Regular Exercise: Aiming for at least 30 minutes of moderate-intensity physical activity most days of the week helps burn calories and improve the body's ability to process fat. Exercise directly lowers triglyceride levels and boosts heart health.
Medication and Health Conditions: Your doctor may recommend medication if diet and exercise are not sufficient. Furthermore, conditions like uncontrolled diabetes or kidney disease can cause high triglycerides, so managing these is vital.

Conclusion

For individuals with high triglycerides, making strategic dietary and lifestyle changes is essential for reducing heart disease risk and promoting overall health. The primary focus should be on minimizing or eliminating added sugars, refined carbohydrates, unhealthy saturated and trans fats, and excessive alcohol consumption. By replacing these with whole grains, lean proteins, healthy fats, and high-fiber foods, you can take control of your triglyceride levels. A heart-healthy eating pattern, combined with regular exercise and weight management, is the most effective approach for long-term success. For more information on managing cholesterol and triglycerides, you can consult reputable sources like the American Heart Association. Always discuss your dietary plans with a healthcare provider or a registered dietitian, especially if your levels are very high or you have underlying medical conditions.

Frequently Asked Questions

The fastest way to lower triglycerides is to eliminate or severely reduce sugars, refined carbohydrates, and alcohol. Replacing these with whole grains, lean protein, and omega-3-rich fish can lead to a significant drop in levels within a few weeks.

Yes, fruit juices often contain high concentrations of sugar, especially fructose, without the fiber found in whole fruit. The liver converts this excess sugar into triglycerides, making sweetened juices a significant contributor to high levels.

Fatty red meat is high in saturated fat, which can contribute to high triglyceride levels. Choosing leaner cuts and opting for protein sources like fish (especially fatty fish rich in omega-3s), poultry without skin, or plant-based proteins can help.

Excessive alcohol of any type can raise triglycerides due to its high calorie and sugar content. However, for some individuals, even small amounts of any alcohol can cause spikes. Individuals with severe hypertriglyceridemia are often advised to avoid all alcohol.

No, not all fats are bad. Healthy unsaturated fats, such as those found in olive oil, nuts, seeds, and avocados, can be part of a heart-healthy diet. The key is to replace unhealthy saturated and trans fats with these healthier options.

Refined carbohydrates are quickly broken down into glucose (a type of sugar) in the body. When consumed in excess, this excess glucose is converted into triglycerides by the liver and stored in fat cells.

You should avoid snacks high in sugar and refined carbs, such as chips, processed crackers, and sweets. Instead, opt for healthy alternatives like unsalted nuts, seeds, and fresh fruit.