Triglycerides: Why Are They Important?
Triglycerides are an important measure of heart health. Here’s why triglycerides matter and what to do if your levels are too high.
If you’ve been monitoring your blood pressure and cholesterol, there’s something else you may need to keep track of: your triglycerides.
Having high triglyceride levels in the blood can increase the risk of heart disease. But the same lifestyle choices that promote overall health can also help lower triglycerides.
What Are Triglycerides?
Triglycerides are a type of fat (lipid) found in the blood.
When you eat, your body converts calories it doesn’t need right away into triglycerides. These are stored in fat cells. Later, hormones release triglycerides for energy between meals.
If you regularly consume more calories than you burn—especially from carbohydrate‑rich foods (sugars and refined flours)—you may develop high triglycerides (hypertriglyceridemia).
What Is Considered Normal?
A simple blood test can reveal whether your triglycerides are within a healthy range:
- Normal: Less than 150 milligrams per deciliter (mg/dL) or less than 1.7 millimoles per liter (mmol/L)
- Borderline high: 150 to 199 mg/dL (1.8 to 2.2 mmol/L)
- High: 200 to 499 mg/dL (2.3 to 5.6 mmol/L)
- Very high: 500 mg/dL or more (5.7 mmol/L or more)
Doctors usually check triglycerides as part of a cholesterol test, sometimes called a lipid panel or lipid profile. You’ll need to fast before blood is drawn for an accurate measurement.
Difference Between Triglycerides and Cholesterol
Triglycerides and cholesterol are different types of lipids circulating in the blood:
- Triglycerides store unused calories and provide energy.
- Cholesterol is used to build cells and certain hormones.
Why Are High Triglycerides Important?
High triglycerides can contribute to hardening of the arteries or thickening of arterial walls (atherosclerosis), increasing the risk of stroke, heart attack, and heart disease. Extremely high levels can also cause acute inflammation of the pancreas (pancreatitis), a very serious condition.
High triglycerides are often a sign of other conditions that raise cardiovascular risk, such as obesity and metabolic syndrome—a cluster of issues including excess abdominal fat, high blood pressure, high triglycerides, high blood sugar, and abnormal cholesterol levels.
They may also signal:
- Type 2 diabetes or prediabetes
- Metabolic syndrome
- Low thyroid hormones (hypothyroidism)
- Certain rare genetic conditions affecting fat metabolism
Sometimes, high triglycerides are a side effect of medications such as:
- Diuretics
- Estrogen and progestin
- Retinoids
- Steroids
- Beta blockers
- Some immunosuppressants
- Certain HIV medications
Best Ways to Lower Triglycerides
Healthy lifestyle choices are key:
- Exercise regularly: Aim for at least 30 minutes of physical activity most days. Regular exercise lowers triglycerides and raises “good” cholesterol. Add activity to daily routines—take the stairs, walk during breaks.
- Avoid sugar and refined carbs: Simple carbs like sugar, white flour, and fructose can raise triglycerides.
- Lose weight: If you have mild to moderate hypertriglyceridemia, focus on reducing calories. Extra calories turn into triglycerides and are stored as fat. Cutting calories lowers triglycerides.
- Choose healthier fats: Avoid trans fats (often found in fast food and margarines). Instead, eat beneficial fats like olive oil, canola oil, avocado, garlic, nuts, and peanuts. Trans fats are also called “hydrogenated fats.”
- Limit alcohol: Alcohol is high in calories and sugar and strongly raises triglycerides. If you have severe hypertriglyceridemia, avoid alcohol completely.
What About Medication?
Some medications can damage the liver and kidneys. Do your best to follow a proper diet—ketogenic diets may help—and stay active. Short, high‑intensity exercise is especially effective, improving muscle tone and longevity.
Herbal infusions such as neem or bitter melon, along with adequate sleep, can support overall health. Everyone needs different amounts of rest, so choose what works best for you.
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