What Foods Cause High Triglycerides?

January 4, 2026 •

3 min read

According to the CDC, over 25% of U.S. adults have elevated blood triglycerides, a type of fat in the blood that can increase the risk of heart disease. An unhealthy diet, specifically one high in certain fats, sugars, and refined carbohydrates, is a primary cause of these elevated levels. Understanding what foods cause high triglycerides is a critical first step toward making heart-healthy dietary changes.

Quick Summary

An unhealthy diet high in saturated and trans fats, added sugars, and refined carbohydrates significantly elevates blood triglyceride levels. Reducing consumption of these foods through strategic substitutions can lower triglycerides and improve cardiovascular health.

Key Points

Added Sugar: The liver converts excess sugar, especially fructose and sucrose from sweetened drinks and desserts, into triglycerides.
Refined Carbs: Foods like white bread and pasta, stripped of fiber, cause blood sugar spikes that the body stores as triglycerides.
Unhealthy Fats: Saturated and artificial trans fats found in red meat, full-fat dairy, and fried foods increase triglyceride production.
Alcohol: Heavy alcohol consumption is a major cause of high triglycerides, as the liver prioritizes metabolizing it, increasing fat production.
Total Calories: Consuming more calories than your body needs, regardless of the source, leads to excess triglycerides and weight gain.
Weight Management: Losing even a small amount of weight can significantly reduce triglyceride levels.
Healthy Swaps: Replacing unhealthy foods with whole grains, lean protein, healthy fats, and fiber-rich produce helps lower triglycerides.

Triglycerides are the most common type of fat in your body, serving as an energy source. Consuming excess calories, particularly from certain foods, leads to the conversion of these calories into triglycerides, which are then stored. High triglyceride levels, known as hypertriglyceridemia, significantly raise the risk of heart disease, stroke, and pancreatitis. For many, managing these levels effectively involves identifying and limiting specific foods.

Sugary Foods and Beverages

Foods and drinks high in added sugars are a major factor in elevated triglycerides. Simple sugars like fructose and sucrose are quickly processed, causing blood glucose levels to rise. The liver then transforms this extra sugar into triglycerides. This effect is often more pronounced in those with insulin resistance.

Sweetened Drinks: Sodas, energy drinks, and juices with added sugar are significant sources.
Desserts: Items like candy, cookies, and ice cream are often high in added sugars.
Certain Condiments: Some sauces and flavored yogurts contain hidden sugars.

Refined Carbohydrates and Starchy Foods

Refined carbohydrates, which lack fiber and nutrients, are rapidly digested, causing a quick increase in blood sugar similar to sugars. A diet high in these can lead to excess calories being stored as triglycerides.

Refined Grains: Examples include white bread, white rice, and pasta.
Processed Snacks: Crackers and certain cereals often contain refined starches.
Excessive Starchy Vegetables: Large amounts of starchy vegetables like white potatoes, particularly when fried, can contribute.

Unhealthy Fats (Saturated and Trans Fats)

The type of fat consumed impacts triglyceride levels. Saturated and trans fats not only add to overall fat intake but can also boost triglyceride production. Trans fats are particularly detrimental, as they also lower 'good' HDL cholesterol.

Saturated Fats: Found in fatty meats, poultry skin, full-fat dairy, and tropical oils.
Trans Fats: Although restricted, they can still be in some fried foods and commercially baked goods.

Alcohol

Significant alcohol intake is strongly associated with high triglycerides. Alcohol is calorie-dense, and its metabolism in the liver can increase triglyceride production. For those with very high triglycerides, avoiding alcohol is often advised to prevent complications.

Comparison of Foods Affecting Triglycerides


Food Category	Impact on Triglycerides	Examples to Limit/Avoid	Healthy Alternatives to Choose
Added Sugars	High Increase	Sugary drinks, candy, ice cream, pastries	Water, herbal tea, fresh low-sugar fruits like berries
Refined Carbs	Moderate to High Increase	White bread, instant rice, white pasta, bagels	Whole grains (oats, brown rice, quinoa), whole wheat bread
Saturated Fats	Moderate Increase	Fatty red meats, butter, whole-fat dairy, coconut oil	Lean protein (fish, poultry), low-fat dairy, olive oil, avocado
Trans Fats	Significant Increase	Fried foods, commercially baked goods, shortening	Healthy cooking methods (baking, grilling), plant-based oils
Alcohol	High Increase	Beer, wine, spirits (especially excessive amounts)	Limiting intake or abstinence for high-risk individuals

Making Healthier Choices

Managing high triglycerides involves making healthier food swaps. Prioritizing nutrient-dense foods over processed, sugary, and fatty options is key. Focusing on whole grains, lean proteins, healthy fats, and produce helps support healthy triglyceride levels and reduces health risks. Incorporating lifestyle changes like exercise and weight management is also crucial for heart health. The American Heart Association is a good resource for cardiovascular health information.

Conclusion

Dietary habits are important for managing blood triglycerides. Reducing intake of added sugars, refined carbohydrates, unhealthy fats, and excess alcohol can have a significant positive effect. Making strategic food choices and maintaining a healthy lifestyle are essential for reducing cardiovascular risks and improving overall wellness. Always consult a healthcare provider or dietitian for a personalized plan.

Frequently Asked Questions

Foods with high levels of added sugar, refined carbohydrates, and saturated or trans fats tend to increase triglycerides most significantly. This includes sugary drinks, baked goods, white bread, fast food, and fatty red meats.

Yes, excessive alcohol consumption can significantly raise triglyceride levels. The liver processes alcohol, which can interfere with the body's ability to clear triglycerides from the bloodstream. For those with very high levels, doctors often recommend avoiding alcohol entirely.

No. While saturated and trans fats are harmful, healthy unsaturated fats found in foods like olive oil, avocado, nuts, and fatty fish can actually help lower triglyceride levels. The key is replacing unhealthy fats with these healthier alternatives.

Refined carbs, like white bread and instant rice, are quickly converted into sugar in the body. When you consume more than you need for energy, the liver converts the excess into triglycerides.

Yes, sugary beverages like soda and fruit juice are a major culprit. A review of over 6,700 people found that regular consumption of sweetened drinks was linked to significantly higher triglycerides.

You should limit or avoid fatty red meats like beef, pork, and lamb, along with processed meats such as bacon and sausage, due to their high saturated fat content.

Absolutely. For overweight or obese individuals, losing even 5% to 10% of body weight can result in a significant decrease in triglycerides.