Foods That Cause High Triglycerides vs. High LDL Cholesterol
Different dietary components distinctly affect triglyceride and LDL cholesterol levels, with excess sugar and refined carbohydrates primarily raising triglycerides, while saturated and trans fats predominantly increase LDL cholesterol. 1
Foods That Raise Triglycerides
Sugar and Refined Carbohydrates
- High intake of sugar and refined carbohydrates is the primary dietary cause of elevated triglycerides 2
- Specific foods that raise triglycerides include:
- Sugar-sweetened beverages
- White bread, pasta, and rice
- Baked goods and desserts
- Processed snack foods
- Foods with added sugars
Alcohol
- Increased alcohol intake can significantly aggravate hypertriglyceridemia 2
- Even moderate alcohol consumption can raise triglyceride levels in susceptible individuals
Excess Calories
- Excess body weight and caloric intake are important factors in hypertriglyceridemia 3
- Weight gain directly impacts triglyceride metabolism regardless of food source
Foods That Raise LDL Cholesterol
Saturated Fats
- Saturated fat is the principal dietary determinant of LDL cholesterol levels 2, 1
- Foods high in saturated fats include:
- Full-fat dairy products (whole milk, cheese, butter, ice cream)
- Fatty meats (especially red meat and processed meats)
- Tropical oils (coconut, palm)
- Poultry skin 1
Trans Fats
- Trans fats increase LDL cholesterol and reduce HDL cholesterol 2, 4
- Common sources include:
- Commercially prepared baked goods
- Cookies, crackers, and other processed foods with partially hydrogenated oils
- Some margarines
- Restaurant and fast-food fried items 2
Dietary Cholesterol
- Dietary cholesterol can increase LDL cholesterol levels, though to a lesser extent than saturated fats 2, 1
- Major sources include:
- Egg yolks (though they have smaller effects than foods high in saturated fats)
- Organ meats
- Shellfish (smaller effect than other high-cholesterol foods) 1
Key Differences and Metabolic Effects
Carbohydrate Effects
- High-carbohydrate diets (>60% of energy), especially those high in refined carbohydrates and sugars, can lead to:
- Elevated triglycerides
- Reduced HDL cholesterol
- Potentially increased cardiovascular risk 2
- These effects are more pronounced with:
- Monosaccharides (particularly fructose)
- Refined sugars
- Low-fiber carbohydrate sources 2
Fat Effects
- Saturated and trans fats primarily raise LDL cholesterol 5
- Unsaturated fats (especially omega-3 fatty acids) can lower triglycerides 2, 6
- Replacing saturated fats with refined carbohydrates may worsen the overall lipid profile by raising triglycerides while lowering HDL 7
Dietary Approaches for Managing Both
For Triglyceride Reduction
- Limit sugar and refined carbohydrate intake
- Reduce alcohol consumption
- Increase omega-3 fatty acid intake (fatty fish)
- Achieve and maintain healthy body weight 2, 3
- Gradually transition to higher complex carbohydrate intake to avoid carbohydrate-induced hypertriglyceridemia 8
For LDL Cholesterol Reduction
- Limit saturated fat intake to <7% of total calories
- Eliminate trans fat intake
- Limit dietary cholesterol to <300 mg/day (or <200 mg/day for those with cardiovascular disease)
- Increase soluble fiber intake (oats, psyllium, pectin) 2, 1
Common Pitfalls
- Focusing only on fat restriction can paradoxically raise triglycerides if replaced with refined carbohydrates 7
- Sudden increases in dietary carbohydrate can temporarily spike triglyceride levels, while gradual introduction may not 8
- Individual responses to dietary changes vary significantly, requiring personalized monitoring 1
- Ignoring overall caloric balance can negate benefits of specific macronutrient changes 5
Remember that both excess weight and physical inactivity independently worsen both triglycerides and LDL cholesterol, making weight management and regular physical activity essential components of any dietary approach to lipid management.