High triglycerides are a common health problem that is often linked to heart disease. Triglycerides are a type of fat found in the blood that the body uses for energy.

When you eat, your body converts any calories it doesn’t need to use immediately into triglycerides and stores them in your fat cells. High triglyceride levels can raise your risk of heart disease and other health problems. Fortunately, there are many foods you can avoid to help keep your triglyceride levels under control.

In this article, we will discuss 30 foods to avoid if you have high triglycerides.

Foods high in added sugars

Foods that are high in added sugars can increase your triglyceride levels. Sugars, especially fructose, can cause your liver to produce more triglycerides. Here are some of the most common culprits:.

Soda and other sugary beverages
Candy and other sweets
Cakes, pies, and pastries
Jam and jelly
Chocolate
Ice cream

Processed foods

Processed foods are often high in unhealthy fats, sugars, and salt, all of which can elevate triglyceride levels. They are also usually low in fiber, which can cause blood sugar levels to spike and lead to an increase in triglycerides.

Here are some of the most common processed foods to avoid:.

Sausages and other processed meats
Chips and other snack foods
Fast food and other takeout foods
Instant noodles and other packaged foods
Frozen dinners and other convenience foods

Foods high in saturated fats

Foods that are high in saturated fats can increase your triglyceride levels. Saturated fats are found in animal products like meat, dairy, and eggs, as well as coconut and palm oils. Here are some of the most common sources of saturated fats:.

Red meat and other fatty meats
Butter and other high-fat dairy products
Cheese
Coconut and palm oils
Processed foods made with these oils

Foods high in trans fats

Foods that are high in trans fats are often found in processed foods and fast foods. Trans fats increase your LDL (bad) cholesterol and lower your HDL (good) cholesterol, which can lead to an increase in triglycerides.

Here are some sources of trans fats:.

Margarine and other spreads
Fried foods
Baked goods made with partially hydrogenated oils
Processed snack foods

Foods high in refined carbohydrates

Foods that are high in refined carbohydrates can cause your blood sugar levels to spike and lead to an increase in triglycerides. Refined carbohydrates are often found in processed foods and are stripped of their natural fiber and nutrients.

Here are some common sources of refined carbohydrates:.

White bread and other baked goods made with white flour
White rice and other refined grains
Cereals and other breakfast foods with added sugars
Pasta and other refined wheat products
Sweetened fruit juices

Foods high in alcohol

Drinking alcohol can increase your triglyceride levels and lead to other health problems. Alcohol contains calories that your body converts into triglycerides, and it can also stimulate the liver to produce more triglycerides.

Here are some common sources of alcohol:.

Beer and other malt beverages
Wine and other spirits

Foods with a high glycemic index

Foods that have a high glycemic index can cause your blood sugar levels to spike and lead to an increase in triglycerides. The glycemic index measures how quickly a food raises your blood sugar levels. Foods that are high on the glycemic index include:.

White bread and other baked goods made with white flour
White rice and other refined grains
Cereals and other breakfast foods with added sugars
Potatoes and other root vegetables
Sweetened fruit juices

High-fat dairy products

Dairy products that are high in fat can raise your triglyceride levels. Here are some common sources of high-fat dairy:.

Whole milk and cream
High-fat cheeses
Ice cream and other high-fat frozen desserts
Butter and other high-fat spreads

Foods high in cholesterol

Cholesterol is a type of fat that can elevate your triglyceride levels. Here are some common sources of cholesterol:.

Egg yolks
Organ meats like liver and kidney
Shellfish like shrimp and lobster
Fatty meats

Foods high in omega-6 fatty acids

Omega-6 fatty acids are a type of fat that can increase inflammation in the body and lead to an increase in triglycerides. Here are some common sources of omega-6 fatty acids:.

Corn oil
Soybean oil
Sunflower oil
Safflower oil
Meat from animals that are grain-fed rather than grass-fed

Conclusion

High triglycerides can increase your risk of heart disease and other health problems. By avoiding these 30 foods, you can help keep your triglyceride levels under control and reduce your risk of health problems in the future.

Instead of these unhealthy options, try incorporating more fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet to help keep your triglyceride levels healthy.