4 Things to Avoid After 6 P.M. for High Triglycerides

Reviewed by Dietitian Lisa Valente, M.S., RD

Key Points

• High triglycerides can raise your risk of heart disease. Evening habits can impact levels. 

• Cutting back on simple carbs, reducing alcohol and adding some movement can help.

• Eating more fiber, healthy fats and whole foods may also help triglycerides. 

Most people are pretty familiar with cholesterol, but there's another number on your blood work that's worth paying attention to: triglycerides. Triglycerides are a type of fat found in your blood. They're produced when your body converts excess calories, especially from foods high in sugar and refined carbohydrates, into stored energy. Some triglycerides are important for providing energy and supporting health. But when triglyceride levels are high over a long period of time, this can cause problems for your heart health , such as increasing the risk of heart disease and stroke.

"It's important to maintain healthy triglyceride levels because your heart depends on it," says Caroline Young, M.S., RD . "High triglycerides can increase your risk of heart attack and stroke because they contribute to the hardening of arteries or thickening of artery walls."

Many different lifestyle factors can influence your triglyceride levels, from mindlessly eating sugary snacks on the couch to your evening beverage of choice. Here are a few evening habits to be mindful of if you're concerned about high triglycerides. 

1. Eating Lots of Sugar or Simple Carbohydrates

Foods high in added sugars and refined carbohydrates, like sugary drinks and white bread, can contribute to high triglyceride levels. Unlike fiber-rich whole foods that slow down digestion, refined carbohydrates move quickly through the digestive system, which can cause a rapid spike in glucose. The liver responds by converting that excess sugar into fat, which enters the bloodstream as triglycerides, Young explains.

"Cutting back on overall intake of refined carbohydrates and added sugars will help lower triglycerides," says Melinda Safir, M.S.C.N., RDN . A helpful way to approach this is to think about nutritious, whole foods you can eat more of instead of focusing on what you're cutting back on.

"Adding fiber-rich complex carbohydrates like whole grains, whole fruits and sweet potatoes more often is a great place to start," Young says. "You certainly can still eat your favorite refined sugary treats like pastries, but try pairing them with a high-fiber food like chia seed pudding or some nuts more often if you're concerned about your triglycerides." 

2. Drinking Alcohol

Drinking alcohol, especially in large amounts or when combined with sugary drinks, can raise triglycerides by prompting the liver to produce more fat.

"The liver will prioritize alcohol metabolism over fat breakdown and convert the excess energy consumed into triglycerides," Safir says. "Sugary, high-calorie beverages, such as alcoholic drinks mixed with syrups, juice and soda, can worsen this effect."

For people with high triglycerides, Young recommends taking a break from alcohol or reducing your intake to no more than one alcoholic drink per day. 

3. Eating Lots of Saturated Fat

A diet that's high in saturated fats , like butter and tallow, can contribute to high triglyceride levels.

"Excess saturated fat intake can increase the liver's production of triglycerides, and even more so in people with insulin resistance or metabolic changes," Safir says. That may look like having a cheeseburger for dinner or reaching for a bowl of ice cream in the evening.

For healthy triglyceride levels, consider swapping saturated fats with sources of unsaturated fats, like avocado, nuts and fatty fish.

4. Spending Your Entire Evening on the Couch

Triglyceride levels can get high when you're sedentary and don't get enough exercise.

"Physical inactivity prevents your body from properly utilizing circulating fats and sugars for energy, increases insulin resistance and directly elevates triglyceride levels in the bloodstream," Safir says.

While it can be tempting to plop down on the couch after dinner, add some gentle movement into your evening, whether it's a walk, a kitchen dance party or some squats while watching TV.

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Other Tips for Healthy Triglycerides

For healthier triglyceride levels, lifestyle habits, including a nutritious diet and regular exercise can be helpful. Here are a few tips to consider:

• Eat foods rich in omega-3 fatty acids.Salmon, trout, chia seeds and flaxseed are all good options. "Think about heart-healthy fats you can easily add to your diet instead of focusing so much on what you need to take away," Young says.

• Eat more whole and minimally processed foods. "Ultra-processed foods can cause insulin spikes, overwhelm the liver and increase triglyceride production and circulation," Safir says. 

• Move your body often.Exercising regularly can help lower triglyceride levels. "Incorporate regular joyful movement practices in your life more often," Young says. "We're more likely to stay consistent with movement if we enjoy what we're doing."

• Eat fiber-rich foods like fruits, vegetables, whole grains and legumes. "Higher-fiber foods slow digestion, reduce insulin spikes and lower the liver's need to convert excess energy into triglycerides," Safir says. 

Our Expert Take

High triglycerides can increase the risk of health problems like stroke and heart disease. Many different factors, including diet and exercise habits, can impact your triglyceride levels. Some common evening habits are worth minimizing if you're concerned about triglycerides. These include eating meals rich in saturated fats and simple sugars, drinking lots of alcohol and being sedentary. For healthier triglyceride levels, consider swapping saturated fats for unsaturated fats, eating balanced and nutritious meals, and incorporating some regular movement habits into your evening routine.

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