Top Foods To Avoid With High Triglycerides

Triglycerides are a type of fat that travels through your bloodstream, ready to supply extra energy if needed.

However, a combination of elevated triglyceride and LDL cholesterol levels with low HDL (healthy cholesterol) can increase your risk of heart disease and stroke. 

The foods and beverages you consume every day can impact your triglyceride levels.

To lower them, it’s recommended that you reduce your intake of ultra-processed foods, sugar-sweetened products, and alcohol.

You also benefit from quitting smoking if you currently use tobacco products.  

Keep reading to learn which foods to avoid if you have high triglyceride levels and why working with a registered dietitian can help. 

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List of Foods to Avoid With High Triglycerides

Many of the food and beverage products listed below are ultra-processed and contain high amounts of added sugars, sodium, saturated and trans fats.

Reducing your intake of these foods may improve your triglyceride levels and overall health. 

All foods provide nourishment, and sometimes, people over-restrict their diet even when they have the right intentions.

So, if you’re trying to lower your triglyceride levels through diet changes, you may want to consult a registered dietitian before making any changes. 

Our dietitians provide compassionate, comprehensive nutrition counseling to help you achieve your goals by making evidence-based changes. 

Sugary Foods and Beverages

Sugar-sweetened foods and beverages contain high amounts of sugar, some of which the body uses for fuel, but the rest may be stored as excess triglycerides. 

Try to limit your intake of these sweetened products: 

• Sweetened breakfast cereals, including hot and cold cereals. 
• Sodas, fruit juices, premixed smoothies. 
• Sweetened dairy products, including flavored milk, yogurts, kefir products, ice cream, and whipped cream. 
• Candies, chocolate bars, cookies, donuts, cakes, muffins, cupcakes and other pastries. 
• Sweetened frozen or canned fruits.
• Sweetened dried fruits.  
• Some granola bars, trail mixes, and fruit gummy snacks. 

Fried Foods

Fried foods tend to have high amounts of saturated and trans fats, which can raise cholesterol levels.

Try to limit your intake of these foods: 

• Fried vegetables like potatoes, yams, squash, pickles, etc. 
• Fried desserts, including donuts, cookies, and ice cream (at carnivals). 
• Fried meats, including chicken tenders, pork skins, and beef strips. 
• Fried seafood, such as mussels, oysters, and shrimp. Also, limit your intake of fried fish tacos and fish and chips. 
• Some potato chips and crackers. 

Refined Carbohydrates

Refined carbohydrates have been milled and stripped of key nutrients like fiber and other vitamins and minerals.

They’re digested rapidly, and a large volume of simple sugars can enter the bloodstream and be stored as triglycerides.

Try to limit your intake of these foods: 

• Refined grain products include white pasta, rice, bread, tortillas, and buns. 
• Baked goods made with white flour, including muffins, cakes, cupcakes, croissants, and other pastries. 
• Corn and potato chips, as well as pretzels.  

Many sweetened products can also be classified as refined carbohydrates, including sweetened breakfast cereals, beverages, candies, and other desserts.  

Starchy Foods

Starch is a type of carbohydrate and a vital source of energy.

In moderation, it can fit into a heart-healthy diet, but too many starches may contribute to elevated triglyceride levels. 

Examples of starchy foods include: 

• Potatoes (white, yellow, red-skin, sweet). 
• Corn. 
• Peas. 
• Beans (kidney beans, pinto beans, lima beans, white beans, black beans, chickpeas, lentils). 
• Grains like oats, rice, barley, millet, teff, wheat berries, and quinoa. 
• Grain-containing products like cereals, crackers, bread, and pasta.  

Ask your dietitian to determine how many servings of starchy foods you can eat without raising your triglycerides. 

Alcohol

Excess alcohol intake can raise triglycerides and increase your risk of pancreatitis.

Try to avoid drinking: 

• Beers. 
• Cocktails. 
• Sweetened shooters.
• Canned mixed drinks. 
• Spritzers. 
• Sangria. 
• Sweet wines, like ice wine.

Mocktails (alcohol-free drinks) can also contain high amounts of added sugars, depending on the ingredients used. 

To enjoy a fancy drink at a restaurant without added sugars, ask for plain sparkling water infused with lemon or cucumber.

You can add other fruits like raspberries, strawberries, and fresh herbs at home. 

Tips for Maintaining Healthy Triglyceride Levels

In addition to limiting some foods from your diet, you can take other actionable steps to maintain healthy triglyceride levels. 

Be More Physically Active

Being physically active burns fuel and can prevent triglyceride levels from rising.

The Centers for Disease Control and Prevention (CDC) recommends completing at least 150 minutes of aerobic exercise and two days of resistance training per week for overall health. 

You can break this up into several smaller weekly workouts and try to make exercise fun by doing different activities.

For example, you can try swimming, dance classes, step aerobics, yoga, and pilates.  

Build Nutritionally Balanced Meals 

The USDA recommends that people build nutritionally balanced meals by following the MyPlate model, an evidence-based tool that teaches you how to get enough carbohydrates, lean proteins, and healthy fats at meals so you feel satisfied and nourished. 

You can follow this tool by doing the following: 

• Fill half of your plate with vegetables. Add some fruits if you wish. 
• Fill a quarter of your plate with heart-healthy lean proteins, like skinless chicken, fish, or plant-based beans. 
• Fill a quarter of your plate with high-quality carbohydrates, including whole grains. 

Quit Smoking

Smoking (cigarettes, e-cigarettes, and other tobacco products) is well-documented for increasing your risk of cardiovascular disease and can affect triglyceride levels.

Ask your doctor for smoking cessation support if you want to quit. 

Safely Lose Weight 

Some people may improve their triglyceride levels by gradually losing 5-10% of their weight.

However, this process should be done under the guidance of a registered dietitian to ensure you follow a sustainable weight loss plan. 

Takeaway

Triglycerides are a type of fat that stores extra energy.

Your triglyceride levels can be influenced by your food and beverage choices, and fortunately, making small daily changes can have a big impact on lowering your levels to a healthy range. 

When choosing your foods, try to limit your intake of refined products that contain high amounts of added sugars and saturated and trans fats.

Also, it’s wise to limit your alcohol intake, as these beverages can raise triglycerides when consumed in large quantities. 

Lifestyle changes, and sometimes medications, can help reduce triglyceride levels back to a target range.

Ask your dietitian for personalized tips on managing your levels and overall cardiovascular well-being. 

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How a Dietitian Can Help

A heart health dietitian can help you develop a lifestyle that supports cholesterol management and overall well-being.

At Nourish, our dietitians offer remote, individualized counseling covered by several insurance providers nationwide. 

You may not know what to expect if you’ve never met with a dietitian before.

Here are some questions others have asked: 

• What heart-healthy meals can I eat for breakfast? 
• What should I buy at the grocery store? 
• What should I eat to lower my blood pressure?
• Do you have a meal plan I could follow to lower my cholesterol? 

In addition to receiving nutrition counseling, use Nourish’s free nutrition app for more support.

It has free resources and a messaging function to stay in touch with your dietitian between appointments. 

Find a dietitian who accepts insurance through Nourish.