What foods should you avoid if you have high triglycerides?

October 27, 2025 •

2 min read

High triglyceride levels are a significant risk factor for heart disease, stroke, and other metabolic issues. Managing your diet is one of the most effective strategies to lower your levels, but it requires knowing what foods should you avoid if you have high triglycerides.

Quick Summary

Excessive intake of sugar, refined carbohydrates, and unhealthy saturated and trans fats can elevate triglyceride levels and increase cardiovascular risks. Limiting or avoiding these foods is a critical step in dietary management.

Key Points

Eliminate Added Sugar: Avoid sugary drinks, candy, and baked goods, as excess sugar is a direct precursor to triglyceride production in the liver.
Reduce Refined Carbs: Limit intake of white bread, white rice, and pasta, choosing high-fiber whole grains instead to slow sugar absorption.
Cut Unhealthy Fats: Minimize consumption of saturated fats found in red meat and full-fat dairy, and eliminate artificial trans fats from fried and processed foods.
Moderate Alcohol Consumption: Alcohol, especially in excess, can significantly raise triglyceride levels; for some, complete abstinence may be necessary.
Control Total Caloric Intake: Since excess calories from any source are converted to triglycerides, practicing portion control and achieving a healthy weight is vital for management.
Focus on Healthy Fats and Fiber: Replace unhealthy foods with items rich in omega-3s, healthy monounsaturated fats, and soluble fiber, such as fish, nuts, and whole grains.

Understanding the Link Between Diet and Triglycerides

Triglycerides are a type of fat found in your blood, which the body uses for energy. When you consume more calories than your body needs, particularly from high-carbohydrate and high-fat foods, the excess is converted into triglycerides and stored in fat cells. Elevated levels can increase your risk of heart disease and other health issues, so dietary changes are often the first line of defense. The key to lowering your levels is to understand which foods contribute most to their increase and make smart substitutions.

Sugary Foods and Sweetened Drinks

Excess sugar is a major contributor to high triglycerides. The liver converts surplus sugar, especially fructose, into triglycerides for storage. Reducing intake of foods and drinks with added sugars can significantly impact levels. Avoid sugary beverages like soda and sweetened juices, baked goods, excessive table sugar, and sweetened dairy.

Refined Carbohydrates and Starchy Foods

Refined carbohydrates are quickly broken down into sugar, potentially leading to increased blood glucose and triglyceride production. Reduce consumption of white flour products (bread, pasta), instant grains, and consume starchy vegetables like white potatoes in moderation. Opt for high-fiber whole grains instead.

Unhealthy Saturated and Trans Fats

Unhealthy fats raise triglycerides and hinder their clearance from the blood. Limit fatty and processed meats, fried and fast foods, high-fat dairy, and specific oils like butter and palm oil. Choose lean protein, low-fat dairy, and healthier oils like canola and olive oil. The FDA has banned artificial trans fats, but check labels carefully.

Alcohol and its Effect on Triglycerides

High alcohol intake commonly causes elevated triglycerides by increasing liver production. Abstinence may be necessary for very high levels.

The Role of Calorie Control and Portion Size

Excess calories are converted to triglycerides, so controlling intake and practicing portion control are crucial.

Comparison of Foods to Avoid vs. Alternatives


Food Category	Foods to Avoid	Healthy Alternatives
Sugary Drinks	Soda, fruit juice, sweetened iced tea, energy drinks	Water, herbal tea, sparkling water with lemon
Carbohydrates	White bread, white pasta, instant rice, baked goods	Whole grain bread, brown rice, quinoa, oatmeal, legumes
Fats	Red meat, butter, lard, fried foods, trans fat-laden snacks	Oily fish (salmon, sardines), olive oil, avocados, nuts, seeds
Dairy	Whole milk, full-fat cheese, ice cream	Low-fat or skim milk, low-fat yogurt, low-fat cottage cheese

Conclusion: A Holistic Approach to Nutrition

Managing high triglycerides involves a comprehensive, heart-healthy diet. By reducing sugars, refined carbohydrates, and unhealthy fats, and choosing nutrient-dense whole foods, you can lower levels and reduce cardiovascular risk. Combine these dietary changes with exercise and weight management for lasting heart health. Consult a registered dietitian or the American Heart Association for more guidance.

Frequently Asked Questions

You should avoid sugary drinks like soda, sweetened fruit juices, energy drinks, and excessive alcohol. Instead, opt for water, unsweetened tea, or water with a slice of lemon.

Whole fruits, which contain natural sugar and fiber, can be part of a healthy diet in moderation. However, if your levels are very high, it is wise to limit large quantities, as the body processes fructose into triglycerides.

Yes, red meat is a source of saturated fat, which can contribute to elevated triglyceride levels. Leaner protein sources like fish and skinless poultry are better choices.

Significant improvements can often be seen relatively quickly. With strict dietary and lifestyle changes, some people may see lower triglyceride levels within 2–4 weeks, while more sustained results typically appear within 3–6 months.

Yes, processed foods often contain high levels of refined carbohydrates, added sugars, and unhealthy trans fats, all of which can increase triglyceride levels.

You should limit or avoid full-fat dairy products like whole milk, cream, high-fat cheeses, and ice cream due to their high saturated fat content. Low-fat or fat-free versions are preferable.

Yes, high triglycerides are strongly linked to insulin resistance, a key precursor to Type 2 diabetes. Uncontrolled diabetes can significantly elevate triglyceride levels, and managing blood sugar is crucial for managing triglycerides.