Foods and drinks that can increasetriglyceridelevels (a type of lipid, or fat, in your blood) share certain qualities. They tend to be high in fat, sugar, and carbohydrates. High triglyceride levels are diet-related, though lifestyle choices, genetics, or even medications can lead to them.
Improved nutrition can help lowerhigh levels of triglyceridesand the risk of related health issues, including heart disease, stroke, and complications ofdiabetes.Avoiding sugary drinks and snacks, saturated fats, and refined grains in white bread and pasta can help.
Foods and Drinks to Avoid
If you have high triglycerides, or want to avoid them, staying away from these food categories can help to keep your levels down.
Sugar
Simple sugars, like fructose, are a common source of elevated triglycerides.Eating too much sugar can causeinsulin resistance, which is a risk factor fortype 2 diabetes. It occurs when your body can’t use the hormone insulin effectively to turn sugar into energy, so blood sugar increases.
Sugary drinks and foods that can lead to high levels of fructose include:
Fruit can be a healthy food choice, as it contains vitamins, minerals, fiber, and water. Some studies suggest apples (the peel, especially), papaya, and watermelon may offer benefits in reducing triglycerides.However, some fruits get mixed reviews and juices don’t appear to have the same effects, so talk to a healthcare provider or dietitian if you have questions aboutwhich fruit choices are best.
Saturated and Trans Fats
Saturated fats can raise triglyceride levels. They can be found in:
Trans fatsare hydrogenated fats found in some packaged and fried foods. Trans fats have been banned, with exceptions, from the food supply in the U.S.
Refined Grains and Starchy Foods
Refined or processed grainsare typically made from white flour, which can increase triglycerides. They also often have added sugars. If possible, try to limit:
Starchy foods can also raise triglycerides. Try to choose foods with 100% whole grains and opt for long-grain rice instead of instant rice.Eat non-starchy vegetables such as spinach, instead of starchy ones like potatoes.
Alcohol
Alcohol consumption is a common cause of elevatedtriglyceridesand can worsen levels that are already high. Any type of alcohol consumed—beer, wine, and spirits—raises triglyceride levels.
Decreasing your alcohol intake can help, but complete alcohol avoidance for one month can significantly reduce triglyceride levels. If you or a loved one needs additional help with alcohol consumption, reach out to a healthcare provider or an organization like Alcoholics Anonymous.
High-Calorie Foods
As some high-calorie foods are nutrient-rich, like nuts and avocados, consider checking in with your healthcare provider, a registered dietician, or anutritionistfor additional guidance.
What Causes Triglycerides to Go Up Quickly?Triglycerides can go up quickly when you eat:Too much foodToo many high-fat foodsFoods high in simple carbohydratesTriglycerides go up if there is extra energy that isn’t immediately used. This extra energy is stored as body fat.
What Causes Triglycerides to Go Up Quickly?
Triglycerides can go up quickly when you eat:Too much foodToo many high-fat foodsFoods high in simple carbohydratesTriglycerides go up if there is extra energy that isn’t immediately used. This extra energy is stored as body fat.
Triglycerides can go up quickly when you eat:
Triglycerides go up if there is extra energy that isn’t immediately used. This extra energy is stored as body fat.
Foods and Drinks to Choose
Some studies suggest that essential fatty acids, such asomega-3 fatty acids, can help lower triglyceride levels.
This type of fat is found in:
Fish oil or omega-3 supplements may be a helpful addition to your diet. However, before taking supplements, you should speak with your healthcare provider.
Protein
Protein alternativesalso can include:
Fruits and Vegetables
Make sure to eat plenty of vegetables, which help lower triglycerides because they don’t contain a lot of calories, sugars, or bad fats. Vegetables do contain plenty of fiber, which has been shown to lower triglyceride levels in overweight or obese adults.
However, high-fructose fruits and vegetables may not be helpful. To avoid fructose, choose:
Some research suggests that regular soy protein consumption can lower triglycerides.
Adding foods rich in omega-3 fatty acids to your diet may help lower triglyceride levels. Aim to eat wild-caught fatty fish at least twice a week. You should also try to get three to five servings of veggies daily, particularly non-starchy ones.
Other Causes of High Triglycerides
High triglyceride levels may have other causes besides diet. For some people, high triglycerides are genetic. Some medications also can raise your triglyceride levels. These include:
Pregnancy can cause a temporary increase in triglycerides as well. While dietary changes may help lower levels, you may also want to speak with your healthcare provider about other interventions.
These can include:
Some people with a genetic risk of higher triglycerides can experiencepancreatitis(an inflammation of the pancreas). New triglyceride medications under investigation may reduce this risk, too.
Summary
High triglyceride levels can lead to health concerns. Foods and beverages high in triglycerides include sugary foods and drinks, alcohol, starchy foods, foods with saturated fats, and refined grains. Lifestyle changes, including weight loss and improved nutrition, can help to limit triglycerides.
Foods that may help include fatty fish, lean meats, green veggies, flax seeds, canola oil, and soy-based products. Consider speaking with your healthcare provider if you would like additional help lowering your triglyceride levels, or if you are considering taking an omega-3 or fish oil supplement.
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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