Triglycerides are a type of fat found in the blood that can increase your risk of heart disease and stroke if they are too high.

High triglyceride levels can be caused by several factors, including genetics, obesity, a sedentary lifestyle, smoking, excessive alcohol consumption, and an unhealthy diet. While medications can help lower triglyceride levels, making dietary changes can also play a significant role in managing them. In this article, we will discuss the top 30 foods that you should avoid if you want to maintain low triglyceride levels.

1. Sugary Drinks

Sugary drinks, such as soda, fruit juices, energy drinks, and sports drinks, are one of the primary culprits when it comes to elevated triglyceride levels.

These beverages are loaded with added sugars that can quickly spike your triglycerides and lead to weight gain. Opt for water, herbal teas, or unsweetened drinks instead.

2. Processed Meats

Processed meats like sausages, hot dogs, bacon, and deli meats are often high in saturated fats and sodium. These unhealthy fats can raise your triglyceride levels and contribute to inflammation in the body.

Choose lean cuts of fresh meat, poultry, or fish instead.

3. Fried Foods

Fried foods are not only high in calories but also tend to be cooked in unhealthy oils, such as vegetable oils or hydrogenated oils. These oils contain trans fats that can increase your triglycerides and negatively impact your cardiovascular health.

Opt for baked, grilled, or steamed options instead.

4. Refined Grains

Foods made with refined grains, such as white bread, white rice, pasta, and pastries, lack the essential fiber and nutrients found in whole grains.

Additionally, these refined grains can cause a rapid spike in blood sugar levels, leading to increased triglyceride production. Choose whole grains like whole wheat bread, brown rice, quinoa, and oats instead.

5. High-Fat Dairy Products

Full-fat dairy products like whole milk, cream, cheese, and butter are high in saturated fats, which can raise your triglyceride levels.

Opt for low-fat or fat-free versions of these products or consider alternative options such as almond milk or soy-based products.

6. Excessive Alcohol

While moderate alcohol consumption may have some health benefits, excessive drinking can greatly increase your triglyceride levels. Alcohol is metabolized in the liver, and excess amounts can lead to the buildup of triglycerides.

Limit your alcohol intake to moderate levels, which is generally defined as no more than one drink per day for women and two drinks per day for men.

7. High-Fructose Corn Syrup

High-fructose corn syrup (HFCS), primarily found in processed foods and sweetened beverages, is known to raise triglyceride levels.

It is often used as a cheap sweetener, but its consumption has been linked to obesity, type 2 diabetes, and increased triglycerides. Read food labels carefully and avoid products that contain HFCS.

8. Trans Fats

Trans fats are artificial fats found in many processed and packaged foods, including margarine, baked goods, snack foods, and fried foods.

These fats can increase your triglyceride levels, lower your HDL (good) cholesterol, and increase your LDL (bad) cholesterol levels, leading to an increased risk of heart disease. Always check food labels and avoid products that list hydrogenated or partially hydrogenated oils as ingredients.

9. Artificial Sweeteners

Artificial sweeteners may seem like a healthier alternative to sugar, but some studies suggest that they can still raise triglyceride levels.

While more research is needed, it’s best to consume these sweeteners in moderation and opt for natural alternatives like stevia or honey when possible.

10. Fruit Juices

Although fruit juices may seem like a healthy choice, they can be high in sugars and lack the fiber found in whole fruits. This combination can cause a rapid increase in triglyceride levels.

Instead, consume whole fruits, which provide natural sugars and fiber that help regulate blood sugar levels.

11. Margarine

Margarine is often marketed as a healthier alternative to butter, but many types contain trans fats or hydrogenated oils that can raise your triglyceride levels. Opt for softer spreads or small amounts of real butter instead.

12. Sauces and Condiments

Many sauces and condiments, such as ketchup, mayonnaise, salad dressings, and barbecue sauces, are high in added sugars, unhealthy fats, and sodium. These can all contribute to elevated triglyceride levels.

Look for options with no added sugars or make your own healthier versions at home.

13. Canned Soups

Canned soups are often loaded with sodium and other preservatives. High sodium intake can raise your blood pressure and increase your risk of heart disease. Opt for homemade soups or choose low-sodium varieties when purchasing canned soups.

14. Energy Bars

While energy bars may seem like a convenient snack option, many of them are packed with added sugars, unhealthy fats, and artificial ingredients. These ingredients can cause a rapid rise in blood sugar levels and, consequently, increased triglycerides.

Choose whole food snacks like nuts, seeds, or fresh fruits instead.

15. Certain Types of Fish

Although fish is generally considered a heart-healthy food, certain types can be high in mercury, which can negatively affect your triglyceride levels. Limit your consumption of high-mercury fish like shark, swordfish, king mackerel, and tilefish.

Opt for low-mercury options like salmon, trout, sardines, and anchovies.

16. Sweetened Yogurt

Many flavored yogurts are loaded with added sugars, which can lead to increased triglyceride levels. Choose plain, unsweetened yogurt and add your own fresh fruits and a drizzle of honey for sweetness.

17. Fast Food

Fast food is often high in unhealthy fats, sodium, and added sugars. Regular consumption of fast food has been linked to obesity, high triglyceride levels, and an increased risk of heart disease.

Limit your intake of fast food and choose healthier options when dining out.

18. Cookies and Pastries

Delicious as they may be, cookies, pastries, and other baked goods are usually loaded with trans fats, refined grains, and added sugars. These ingredients can all contribute to elevated triglyceride levels.

Enjoy these treats in moderation or try healthier alternatives like homemade oatmeal cookies or fruit-based desserts.

19. Ice Cream

Ice cream is high in saturated fats and added sugars, making it a poor choice for maintaining low triglyceride levels. Opt for small portions of low-fat or sugar-free frozen yogurt or healthier alternatives like homemade fruit sorbets.

20. White Potatoes

White potatoes have a high glycemic index, meaning they can cause a rapid increase in blood sugar levels. This spike in blood sugar can, in turn, contribute to elevated triglyceride levels.

Substitute white potatoes with sweet potatoes or other vegetables with lower glycemic loads.

21. Commercially Prepared Baked Goods

Baked goods that are commercially prepared, such as muffins, cakes, doughnuts, and croissants, are often made with unhealthy fats and refined grains. These ingredients can significantly increase your triglyceride levels.

Opt for homemade alternatives using healthier ingredients like whole wheat flour, applesauce, or flaxseed.

22. Coconut Oil

While coconut oil has gained popularity for its various health benefits, it is still high in saturated fats, which can raise your triglyceride levels. Use coconut oil in moderation and consider healthier alternatives like olive oil or avocado oil.

23. Pizza

Most pizzas available commercially are high in unhealthy fats, sodium, refined grains, and processed meats. All these ingredients can contribute to elevated triglyceride levels.

If you crave pizza, consider making it at home using healthier ingredients and whole wheat crust.

24. Sugar

Excessive consumption of added sugars, whether from table sugar, honey, maple syrup, or other sweeteners, can lead to weight gain, insulin resistance, and an increase in triglyceride levels.

Use sugar in moderation and opt for natural sweeteners when possible.

25. Artificially Sweetened Baked Goods

While baked goods made with artificial sweeteners may be lower in calories, they can still lead to a rise in triglycerides. These sweeteners may disrupt the body’s natural metabolic processes, leading to adverse effects on your lipid profile.

Limit your consumption of artificially sweetened baked goods.

26. Bacon

Bacon is a highly processed meat that is often high in unhealthy fats and sodium. Regular consumption of bacon has been associated with increased triglyceride levels and an increased risk of heart disease.

Opt for leaner proteins like turkey bacon or Canadian bacon instead.

27. Candy

Candy, including chocolate bars, gummies, and other sugary treats, is typically high in added sugars and unhealthy fats. These can quickly raise your triglyceride levels and contribute to weight gain.

Choose healthier snacks like dark chocolate with a high cocoa content or homemade fruit-based candies.

28. Alcohol Mixers

Many mixers used in alcoholic beverages, such as soda, tonic water, and sweetened fruit juices, are loaded with added sugars. These mixers can significantly increase your caloric intake and elevate your triglyceride levels.

Choose sugar-free or low-sugar mixers like club soda, unsweetened cranberry juice, or fresh lime or lemon juice.

29. Cereal

Most breakfast cereals marketed towards children and adults are highly processed and loaded with added sugars. These cereals can cause a spike in blood sugar levels and increase triglycerides.

Opt for whole grain or low-sugar cereals and add fresh fruits for natural sweetness.

30. Convenience Foods

Convenience foods like frozen meals, instant noodles, and pre-packaged snacks are often high in unhealthy fats, sodium, and added sugars. Regularly consuming these convenience foods can lead to weight gain and elevated triglyceride levels.

Choose fresh, whole foods when possible and prepare meals from scratch.