What Kind of Fat Increases Triglycerides? Unpacking the Impact on Health

December 11, 2025 •

3 min read

According to the American Heart Association, elevated blood triglycerides affect about 25% of adults in the United States. These levels are significantly influenced by dietary choices, particularly the type of fat and carbohydrates consumed. Understanding what kind of fat increases triglycerides is a critical first step toward improving cardiovascular health.

Quick Summary

This article explores the specific types of fat, namely saturated and trans fats, that can raise blood triglyceride levels. It covers the metabolic processes involved, highlights sources of unhealthy fats, and discusses how overall diet, including sugars and refined carbs, also plays a key role.

Key Points

Saturated Fat: Saturated fats, from sources like red meat and butter, increase triglyceride production and slow their removal from the blood.
Trans Fat: Artificial trans fats, found in processed and fried foods, are particularly harmful, increasing triglycerides and bad cholesterol while lowering good cholesterol.
Sugar and Carbs: Excess calories from sugar and refined carbohydrates are converted into triglycerides in the liver, contributing significantly to high levels.
Unsaturated Fats: Opt for healthier monounsaturated and polyunsaturated fats, found in olive oil, avocados, and fatty fish, which can help lower triglyceride levels.
Lifestyle Changes: Managing triglycerides involves a holistic approach that includes diet, exercise, maintaining a healthy weight, and moderating alcohol intake.
Nutrient-Dense Foods: Increasing intake of fiber-rich foods like fruits, vegetables, and whole grains can slow the absorption of sugars and fats.

Triglycerides are a type of fat, or lipid, found in your blood. After you eat, your body converts any excess calories it doesn't need for immediate energy into triglycerides, which are then stored in your fat cells. When your body needs energy later, it releases these triglycerides. While they are a vital energy source, consistently high levels, a condition known as hypertriglyceridemia, significantly raise the risk of heart disease and stroke. The fats you eat are a major factor influencing these levels.

Saturated Fats and Their Effect on Triglycerides

Saturated fats, found in animal products and some plant oils, are a key contributor to increased triglyceride levels. Consuming high amounts of saturated fats can boost the body's production of triglycerides and reduce their clearance from the bloodstream.

Sources: Common sources include red meat, full-fat dairy, and coconut oil.
Mechanism: These fats can promote triglyceride synthesis in the liver and potentially contribute to insulin resistance, which also elevates triglycerides.

The Damaging Impact of Trans Fats

Trans fats, particularly artificial trans fats created through partial hydrogenation, are especially detrimental to cardiovascular health. Though largely banned, they can still be present in some processed items and naturally in small amounts in animal products.

Sources: Found in some fried foods, baked goods, and stick margarine.
Impact: Trans fats not only increase triglycerides and LDL ("bad") cholesterol but also decrease HDL ("good") cholesterol, worsening lipid profiles.

The Role of Carbohydrates and Sugars

Beyond fats, simple carbohydrates and sugars significantly impact triglyceride levels. The body converts excess sugars, especially fructose, into triglycerides in the liver.

Sugar Intake: High consumption of sugary foods and drinks is directly linked to higher triglycerides.
Refined Carbs: Foods like white bread and pasta cause blood sugar spikes that can lead to triglyceride storage.

Comparison of Different Fats and Their Impact on Triglycerides


Fat Type	Common Sources	Effect on Triglycerides	Notes on Health Impact
Saturated Fat	Red meat, full-fat dairy, butter, coconut oil	Increases production and decreases removal of triglycerides	Raises LDL ("bad") cholesterol levels.
Trans Fat	Fried foods, baked goods, stick margarine	Increases triglycerides and LDL, while lowering HDL	Often considered the most harmful dietary fat.
Monounsaturated Fat	Olive oil, avocados, nuts, seeds	Helps lower triglyceride levels	Generally considered a heart-healthy fat.
Polyunsaturated Fat	Fatty fish, walnuts, flaxseeds	Helps lower triglyceride levels	Includes beneficial omega-3 fatty acids.

Healthy Alternatives for Managing Triglycerides

Managing triglycerides involves strategic dietary choices.

Unsaturated Fats: Choose monounsaturated and polyunsaturated fats from sources like olive oil, avocados, nuts, and fatty fish. Omega-3s are particularly beneficial.
Fiber: Soluble fiber in foods like oats and beans can help regulate fat and sugar absorption.
Limit Sugars and Carbs: Reducing sugary and refined carbohydrate intake effectively lowers triglycerides.
Moderate Alcohol: Alcohol can contribute to high triglycerides due to its sugar and calorie content.
Healthy Weight: Maintaining a healthy weight prevents the storage of excess calories as triglycerides.

Conclusion

Saturated and trans fats are primary dietary factors that increase blood triglycerides and heart disease risk. However, excessive intake of sugar and refined carbohydrates also significantly contributes to elevated levels. By prioritizing unsaturated fats, limiting unhealthy fats, and managing sugar and carb intake, you can effectively work to lower triglycerides and support cardiovascular health. Long-term lifestyle adjustments are key to managing these lipid levels.

A Balanced Diet for Better Lipid Health

A comprehensive dietary approach focusing on whole foods, fiber, and lean protein is ideal for managing high triglycerides. Plant-based diets and incorporating fatty fish are beneficial. Consulting a healthcare professional can help create a personalized plan. The goal is to replace unhealthy fats with beneficial ones for lasting heart health.

The Connection to Other Health Issues

High triglycerides are often linked to insulin resistance and metabolic syndrome. Addressing triglycerides through diet can positively impact these related health conditions, highlighting the interconnectedness of metabolic health.

Frequently Asked Questions

While saturated and trans fats are major contributors, a high intake of excess calories from any source—especially from added sugars and refined carbohydrates—is considered a primary dietary cause of high triglycerides.

No, not all fats are bad. Healthy fats, including monounsaturated fats (like those in olive oil) and polyunsaturated fats (especially omega-3s in fish), can actually help lower triglyceride levels when they replace unhealthy fats.

When you consume more sugar and refined carbs than your body needs for energy, the liver converts the excess into triglycerides and stores it in fat cells. This is a significant pathway for increasing blood triglycerides.

You should limit or avoid foods high in saturated fat (red meat, full-fat dairy), trans fats (fried and processed baked goods), and added sugars (soda, candy, sweets).

Triglycerides are the fat used for energy storage, while cholesterol is a waxy, fat-like substance used to build cells and hormones. Although they are both lipids, they have different functions and impact heart health differently.

Yes, regular physical activity is very effective at reducing triglycerides, especially aerobic exercise. It helps use excess calories and improves the body's ability to clear triglycerides from the bloodstream.

Significant improvements can often be seen within a few months of consistent dietary and lifestyle changes. For very high levels, more rapid reductions may require additional medical intervention.