Having high triglyceride levels can increase your risk of heart disease and other health complications. Triglycerides are a type of fat found in your blood, and high levels can be influenced by both genetic and lifestyle factors.

While medication and lifestyle changes are commonly recommended to help lower triglyceride levels, diet plays a significant role in managing this condition. Certain foods can contribute to elevated triglycerides, so it is essential to limit their consumption. Below, we have listed the top 30 foods to limit if you have high triglycerides.

1. Sugary Drinks

Sugary drinks such as soda, fruit juices, sweetened teas, and energy drinks are loaded with added sugars. These drinks provide empty calories and can spike your blood sugar levels, leading to increased triglyceride production.

Opt for water, unsweetened tea, or infused water instead.

2. Processed Meats

Foods like sausages, hot dogs, bacon, and deli meats are highly processed and often contain high levels of unhealthy fats and sodium. These fats can contribute to higher triglyceride levels and inflammation in the body.

Choose lean meats, such as skinless poultry or fish, as healthier alternatives.

3. Fried Foods

Fried foods, including French fries, fried chicken, and fried snacks, are typically high in trans fats and saturated fats. These fats can raise your triglyceride levels and increase your risk of heart disease.

Try baking or grilling your foods for a healthier cooking method.

4. Baked Goods and Pastries

Items like cookies, pastries, cakes, and doughnuts are often made with refined flours, added sugars, and unhealthy fats. These ingredients can significantly impact your triglyceride levels.

Opt for homemade treats using healthier substitutes like whole grain flours and natural sweeteners.

5. Full-Fat Dairy Products

Full-fat dairy products like whole milk, cheese, and butter can be high in saturated fats. These fats can contribute to elevated triglyceride levels. Choose low-fat or non-fat dairy options instead to help regulate your triglyceride levels.

6. Red Meat

Red meat, such as beef, lamb, and pork, typically contains high levels of saturated fats. These fats can raise your triglyceride levels, leading to heart health concerns. Opt for lean protein sources like poultry, fish, or plant-based alternatives.

7. Margarine

Margarine is often made with trans fats, which have been shown to raise triglyceride levels and lower healthy cholesterol levels. Instead of margarine, choose healthier options like olive oil or avocado as spreads.

8. Refined Grains

Refined grains like white bread, white rice, and regular pasta lack fiber and essential nutrients, leading to a quick spike in blood sugar levels.

Choosing whole grains like whole wheat bread, brown rice, or quinoa can help regulate triglyceride levels.

9. High-Sugar Breakfast Cereals

Many breakfast cereals marketed as healthy options are often loaded with added sugars. These cereals can raise your triglyceride levels and lead to increased hunger throughout the day.

Opt for cereals with no added sugars or choose oatmeal as a nutritious alternative.

10. Fast Food

Fast food items like burgers, fries, and milkshakes are usually high in unhealthy fats, salt, and added sugars. Regular consumption of fast food can significantly increase your triglyceride levels.

Cook meals at home using fresh ingredients to maintain a healthy diet.

11. Alcohol

Regular alcohol consumption can lead to elevated triglyceride levels. Alcoholic beverages are high in calories and can affect the liver’s ability to process triglycerides effectively. If you choose to drink alcohol, do so in moderation.

12. Canned Soups

Canned soups often contain high amounts of sodium and unhealthy fats, promoting inflammation and elevated triglyceride levels. Opt for homemade soups using fresh ingredients or choose low-sodium options.

13. Ice Cream

Ice cream and other frozen desserts are typically high in added sugars and unhealthy fats. These ingredients have been linked to higher triglyceride levels. Consider enjoying frozen fruit or low-fat frozen yogurt as healthier alternatives.

14. Condiments High in Sugar

Condiments like ketchup, barbecue sauce, and salad dressings often contain high levels of added sugars. These sugars can lead to elevated triglyceride levels. Look for condiments labeled as low-sugar or make your own at home.

15. High-Fat Salad Dressings

Many creamy salad dressings are rich in unhealthy fats and added sugars. These dressings can increase your triglyceride levels and add unnecessary calories. Opt for vinaigrettes or homemade dressings using healthier oils.

16. Sweetened Yogurts

Some flavored yogurts are loaded with added sugars, which can contribute to higher triglyceride levels. Choose plain Greek yogurt and add your own fruits or natural sweeteners for a healthier option.

17. Energy Bars

While energy bars may seem like a convenient snack option, many of them contain high levels of added sugars and unhealthy fats. These bars can lead to spikes in triglyceride levels. Opt for homemade granola bars or choose bars with minimal added sugars.

18. Pre-Packaged Snacks

Pre-packaged snacks like chips, cookies, and crackers are often high in unhealthy fats, added sugars, and refined grains. These ingredients can raise your triglyceride levels. Instead, choose whole foods like nuts, fruits, or homemade snacks.

19. Sugar-Sweetened Coffee

Coffee drinks loaded with sugar, syrups, and whipped cream can contribute heavily to your daily intake of added sugars. These drinks can spike your triglyceride levels. Opt for black coffee or use natural sweeteners in moderation.

20. Coconut Oil

While coconut oil has gained popularity, it is high in saturated fats. These fats can raise your triglyceride levels. Choose healthier cooking oils like olive oil, avocado oil, or canola oil instead.

21. Sweetened Breakfast Pastries

Breakfast pastries like sweet rolls, doughnuts, and muffins are typically high in added sugars and unhealthy fats. These pastries can lead to spikes in blood sugar and triglyceride levels. Opt for homemade, whole grain options with minimal added sugars.

22. Mayonnaise

Mayonnaise is often high in unhealthy fats and calories. Regular consumption of mayo can contribute to higher triglyceride levels. Consider using mustard, Greek yogurt, or avocado as healthier alternatives.

23. High-Sugar Jams and Jellies

Jams and jellies are often high in added sugars. Excessive consumption of these spreads can raise your triglyceride levels. Choose fruit spreads with no added sugars or enjoy fresh fruit instead.

24. Sweetened Iced Tea

Iced tea products that are sweetened with added sugars can significantly impact your triglyceride levels. Opt for brewing your own unsweetened tea or choose sugar-free options.

25. Sports Drinks

Sports drinks are designed to replenish electrolytes during intense physical activity. However, they often contain high levels of added sugars. Stick to water or electrolyte-rich foods like bananas or oranges instead.

26. High-Sugar Cereal Bars

Cereal bars marketed as a convenient breakfast option can be high in added sugars and unhealthy fats. These bars can cause sharp spikes in your triglyceride levels. Opt for homemade snack bars or choose bars with minimal added sugars.

27. Sweetened Nut Butters

Nut butters that contain added sugars can contribute to higher triglyceride levels. Choose natural nut butter options with no added sugars or make your own at home.

28. Flavored Popcorn

Flavored popcorn options like buttered or caramel popcorn are typically high in unhealthy fats and added sugars. These snacks can contribute to elevated triglyceride levels. Opt for air-popped popcorn or lightly salted varieties instead.

29. Store-Bought Smoothies

Store-bought smoothies can often contain high levels of added sugars, fruit concentrates, or even ice cream. These ingredients can spike your triglyceride levels.

Make your own smoothies using fresh fruits and vegetables or choose options with no added sugars.

30. Fruit Juice Concentrates

Fruit juice concentrates are often used as sweeteners in various foods and drinks. These concentrates can contain high levels of added sugars, leading to elevated triglyceride levels. Opt for fresh or frozen fruits as natural sweeteners instead.