The #1 Habit to Break for High Triglycerides, According to Cardiologists
Key points
You may be less familiar with triglycerides compared to cholesterol, but they’re one of the most important numbers on your lipid panel. In fact, “the latest 2026 Dyslipidemia Guidelines emphasize that triglycerides are not just a ‘side number’—they’re part of the broader picture of atherogenic risk,” says a Dr.
Triglycerides are a type of fat in your blood that also serve as an energy reserve. After you eat, extra calories—especially from carbohydrates and fats—are converted into triglycerides and stored for later use. That process is normal, but when triglyceride levels remain elevated over time, this can increase your risk of heart disease.
“When triglycerides stay elevated, they thicken the blood, inflame artery walls and promote plaque buildup—the easy steps toward heart disease and stroke,” says a Dr.
But there is good news: You can improve your triglycerides through lifestyle changes. While a well-rounded approach is best, cardiologists agree that there’s one habit you should try to break as soon as possible: drinking sugary beverages.
How Sugar-Sweetened Beverages Affect Triglycerides
When you drink soda or other sugar-sweetened beverages like sweet tea, you consume a large amount of added sugar in one sitting, often in the form of high-fructose corn syrup or table sugar (sucrose). Unlike whole foods, these drinks don’t contain fiber, protein or fat to slow absorption, meaning the sugar enters the bloodstream quickly and doesn’t keep you full for long.
“Sugary drinks hit fast and don’t trigger fullness the way solid food does, so people often consume far more than they realize,” says Doss. This combination of added sugar and excess calories can lead the body to store more energy as triglycerides.
The liver plays a central role in processing fructose—a type of sugar found in high-fructose corn syrup and many sugar-sweetened beverages. When intake is high, the liver can convert some of this fructose into fatty acids through a process called de novo lipogenesis. These fatty acids are then used to form triglycerides, which are packaged into very low-density lipoproteins (VLDL) and released into the bloodstream, raising triglyceride levels.
Simply put, regularly drinking sugar-sweetened beverages can raise triglyceride levels because the liver converts excess sugar into fat. “Over time, these fats build up in both your blood and liver, contributing to fatty liver disease and inflammation,” adds Doss. These conditions are associated with a greater risk of heart disease and other complications.
The American Heart Association recommends limiting added sugars to no more than 6% of total calories, which equals around 25 grams per day for women and 36 grams for men. To put this into perspective, a 12-ounce (355 mL) can of cola contains 37 grams of added sugar. This highlights how easy it is to over-consume sugar and why it is important to be mindful of intake.
Healthy Drink Swaps
If you’re looking to cut back on sugary drinks, here are some helpful low-sugar options:
- Still or sparkling water (plain or naturally flavored, unsweetened)
- Unsweetened coffee or tea
- Infused water (e.g., blackberries, blueberries, lemon, cucumber, mint)
- Diet or zero-sugar soda
- Milk or unsweetened plant-based beverages
If you’re not ready to give up sugary drinks altogether, try the following tips:
- Mix It with Water. Fill half your cup with a sugary drink and the other half with still or sparkling water to reduce sugar while keeping the taste.
- Downsize Your Portion. Choose a small instead of a large, or use a smaller glass or bottle.
- Swap One Out. Rather than cutting them out completely at first, try replacing one sugary drink per day with a zero-sugar option.
- Keep Them to Special Occasions. Sugary drinks can still fit in. Enjoy them occasionally so they’re something you look forward to rather than a daily habit.
Other Tips for Lowering Triglycerides
- Exercise. Regular physical activity helps your body use triglycerides for energy, notes a Dr., a heart-health dietitian. Aim for at least 150 minutes of moderate-to-vigorous physical activity per week and two days of strength training.
- Limit Alcohol. Alcohol affects liver fat metabolism and can increase triglyceride levels by promoting the release of free fatty acids from fat tissue to the liver for processing.7
- Quit Smoking. Observational studies show that smoking is associated with higher triglyceride levels.89 Current guidelines also recommend smoking cessation as a pillar of heart health.1
- Prioritize Unsaturated Fats. Katz recommends choosing foods rich in unsaturated fats most often. The 2026 Dyslipidemia Guidelines encourage limiting saturated fat intake, as it may negatively affect both triglycerides and LDL (“bad”) cholesterol, another risk factor for heart disease.1
- Cut Back on Refined Carbohydrates. Refined carbohydrates like white bread, baked goods, candy and chips provide quick-digesting carbohydrates with relatively few nutrients. Replace them with high-fiber complex carbohydrates such as whole grains, quinoa and vegetables.
- Lose Weight. In individuals living with overweight or obesity, modest weight loss of 5% to 10% can lead to meaningful improvements in triglyceride levels.1
- Work with a Health Care Professional. Collaborating with a cardiologist and other health care providers, such as a registered dietitian, can help create a personalized, evidence-based plan for managing high triglycerides.
Our Expert Take
If you’re looking for one change that can have a meaningful impact on your triglycerides, start with what’s in your glass. Sugar-sweetened beverages provide a concentrated source of added sugar that doesn’t promote fullness, which can make it easier to consume excess calories. Over time, this can contribute to higher triglyceride levels.
Cutting back or swapping sugary drinks for water, sparkling water or unsweetened tea can help lower your sugar intake. These small, consistent changes can make a meaningful difference in your long-term heart health.