Triglycerides are a type of fat that circulates in the bloodstream. They’re the most commonTrusted Source type of fat in the body and a main source of energy.

Triglycerides come from foods like butter, oils, meat, dairy products, and other fats. The body uses some triglycerides for energy right away, while it stores others for later use. The body also makes its own supply of triglycerides in the liver.

Although triglycerides are essential for good health, high levels can increase the risk of heart disease and stroke.

A healthy blood triglyceride level is under 150 milligrams per deciliter (mg/dL). High triglyceride levels fall into these categories:

• borderline high: 150–199 mg/dL
• high: 200–499 mg/dL
• very high: above 500 mg/dL

Certain lifestyle factors can contribute to high triglyceride levels, such as eating a diet high in fat and sugar. Read on to learn about which foods and drinks cause high triglycerides.

Eating a diet high in fat, sugar, or high glycemic index (GI) foods can raise triglyceride levels, according to a 2021 paper.

Saturated fats

Saturated fats are a type of unhealthy fat. They can increaseTrusted Source LDL cholesterol and triglyceride levels. They’re present in animal-based foods like:

• beef
• lamb
• pork
• poultry
• butter
• cheese
• lard and cream
• ice cream

Trans fats

Trans fats are another type of unhealthy fat. They increase LDL cholesterol and triglyceride levels, and they decrease HDL cholesterolTrusted Source.

Naturally occurring trans fats may contain small amounts of unhealthy fat. Artificial trans fats in processed foods have higher amounts of unhealthy fat.

Foods containing trans fats include:

• fried foods, like doughnuts and french fries
• baked goods
• frozen pizza
• stick margarine

Sugary foods and drinks

Some of the sugar you consume becomes triglycerides in your body.

Foods like whole fruit contain natural sugar as well as fiber, which can be part of a healthy diet. But foods with high amounts of added sugar contribute to elevated triglycerides. Examples of these include:

• candy
• cakes
• cookies
• pies
• pastries
• doughnuts
• ice cream

Sugary drinks include:

• soda
• lemonade
• sweetened coffee
• sports drinks
• flavored waters
• fruit juice

High calorie foods

High calorie foods can raise triglycerides and contribute to weight gain. Examples include:

• processed foods, like bacon and salami
• fast food
• fried foods
• packaged foods, like chips and chocolates

Refined carbohydrates

Refined carbs are processed carbs that are stripped of many beneficial nutrients and fiber. They’re known as “empty” calories because they consist mostly of sugars and processed grains.

Foods high in refined carbs raise triglyceride levelsTrusted Source. Examples of these include:

• white bread
• white pasta
• white rice
• candy
• honey
• syrups
• refined breakfast cereal

Starchy foods

Starches, also known as “complex” carbs, contain vitamins, minerals, and fiber. Starchy foods can support our health and provide important nutrients.

However, consuming large amounts of starchy foods can increase triglycerides. Examples of starchy foods include:

• breads
• potatoes
• pasta
• noodles
• cereal
• crackers
• rice
• corn

Alcohol

Drinking 1 ounce of alcohol per day can increase triglyceride levels by 5–10%, according to the same 2021 paper.

Excess alcohol consumption is associated with a significant increase in triglycerides, especially in people who already have elevated levels.'

Aside from diet, other causesTrusted Source of high triglycerides include certain health conditions, medications, and lifestyle factors.

These can includeTrusted Source:

• conditions like kidney disease, diabetes, obesity, and liver disease
• medications like diuretics, beta-blockers, retinoids, and immune-modulating therapies
• genetic conditions, such as familial hypertriglyceridemia
• lack of exercise
• smoking cigarettes

Triglycerides and cholesterol are both important to our health, but they aren’t the same.

Cholesterol is a fat-like waxy substanceTrusted Source in the blood. The liver produces blood cholesterol. Dietary cholesterol comes from animal-based foods like meat, seafood, poultry, eggs, and dairy products.

There are two types of cholesterolTrusted Source:

• LDL cholesterol, sometimes known as “bad” cholesterol because high levels can cause fatty buildups in the arteries, called plaque
• HDL cholesterol, sometimes known as “good” cholesterol because high levels can lower the risk of heart disease and stroke

A high triglyceride level combined with high LDL or low HDL cholesterol can increaseTrusted Source fatty buildups in the walls of arteries. This can raise the risk of heart disease and stroke.

It’s possible to have elevated triglycerides without high cholesterol. For example, eating a diet high in carbs, saturated fats, and calories can raise triglyceride levels, even if those foods aren’t high in cholesterol.