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Triglycerides – Fact Sheet

Triglycerides – Fact Sheet

What Are Triglycerides?

  • Definition: Triglycerides are a type of fat (lipid) found in your blood.
  • Role in the body: They store unused calories and provide energy between meals.
  • Structure: Made of one glycerol molecule + three fatty acids.

Normal Blood Triglyceride Levels (mg/dL)

CategoryLevel
Normal< 150
Borderline High150–199
High200–499
Very High≥ 500

(Source: American Heart Association)

Why Triglycerides Matter

  • High triglycerides (hypertriglyceridemia) are linked to:
    • Increased risk of heart disease
    • Higher chance of stroke
    • Pancreatitis (especially if > 500 mg/dL)
    • Worsening of metabolic syndrome, type 2 diabetes

Common Causes of High Triglycerides

  • Diet high in refined carbs, added sugars, and unhealthy fats
  • Excess calorie intake (leading to fat storage)
  • Alcohol consumption
  • Sedentary lifestyle
  • Medical conditions: uncontrolled diabetes, hypothyroidism, kidney disease, liver disease
  • Certain medications: steroids, beta-blockers, diuretics, birth control pills

Signs & Symptoms

  • Usually no symptoms unless extremely high
  • Very high levels (> 1000 mg/dL) can cause:
    • Abdominal pain
    • Nausea/vomiting
    • Fatty skin deposits (xanthomas)

How to Lower Triglycerides

Lifestyle:

  1. Limit sugar & refined carbs – cut down on sweets, white bread, sodas.
  2. Eat more healthy fats – omega-3s from fish, flaxseed, walnuts.
  3. Exercise regularly – at least 150 minutes/week of moderate activity.
  4. Lose excess weight – even 5–10% weight loss can lower triglycerides.
  5. Limit alcohol – even small amounts can raise triglycerides.

Medical:

  • If lifestyle changes aren’t enough, your doctor may recommend:
    • Fibrates
    • Prescription omega-3 fatty acids
    • Niacin
    • Statins (if also high cholesterol/heart risk)

Dietary Tips

  • Choose: whole grains, vegetables, lean protein, nuts, seeds, olive oil, fatty fish (salmon, mackerel)
  • Avoid: fried foods, sugary snacks, high-fructose corn syrup, processed meats, excess alcohol

Testing & Monitoring

  • Fasting lipid profile: Measures triglycerides along with total cholesterol, LDL, and HDL
  • Frequency: Every 4–6 years for healthy adults; more often if at risk

Key Takeaways

  • Triglycerides are essential for energy but dangerous in excess.
  • High levels usually have no warning signs — routine blood tests are the only way to know.
  • Lifestyle changes can significantly reduce triglyceride levels and improve heart health.
  • Very high triglycerides require urgent medical attention to prevent pancreatitis.