Triglycerides: What They Are and How to Lower Them
Triglycerides are a type of fat in your blood that your body uses for energy. High levels raise your risk of heart disease and, when very high, can cause pancreatitis. A regular lipid test will show your triglyceride number in mg/dL. Aim for less than 150 mg/dL; 150 to 199 is borderline high, 200 to 499 is high, and 500 or above is very high. If your number is above 500, talk to your doctor right away.
What raises triglycerides? Simple sugars and refined carbs can push levels up fast. Excess calories, regular drinking, being overweight, inactivity, and uncontrolled diabetes are common causes. Certain medicines and low thyroid function also raise triglycerides. Genetics play a role too-some people inherit a tendency toward very high levels.
How to lower them with food and habits. Cut added sugars and soda first. Swap white bread, pastries, and sweets for whole grains, vegetables, and beans. Limit alcohol-one drink can raise triglycerides a lot, and it varies by person. Choose healthy fats like olive oil, nuts, and avocados instead of fried food and trans fats. Boost fiber with vegetables, fruits, and legumes.
Exercise matters. Try 30 minutes of moderate exercise most days. Even a daily brisk walk helps. Losing five to ten percent of body weight often cuts triglycerides significantly. Stop smoking and control blood sugar if you have diabetes-both move numbers in the right direction.
Quick medical options
If lifestyle changes are not enough, medications can help. Prescription omega-3s (high dose EPA or EPA/DHA) reduce triglycerides by 20 to 50 percent depending on dose. Fibrates such as fenofibrate work well for high triglycerides. Statins lower cardiovascular risk and can modestly lower triglycerides too. Niacin lowers triglycerides but is used less now because of side effects. For very rare genetic conditions, newer drugs exist and specialists can advise.
Testing and when to worry
A fasting lipid panel gives the most accurate triglyceride reading, especially if levels might be high. Non-fasting testing is accepted for routine screening but your doctor may repeat tests if numbers are elevated. Watch out for values above 500 mg/dL-that raises pancreatitis risk and may need urgent treatment. Track your numbers every few months after changes until things stabilize.
Small actions add up. Cut the soda, walk more, pick whole foods, and get a clear plan from your doctor. If you need help with medications or interpreting results, bring your lab report to your provider and ask for targets that match your heart and diabetes risk. Consistent changes usually show results in a few weeks to months.
Expect to see triglycerides fall within four to twelve weeks after diet or drug changes, but full benefit can take longer. Keep a simple food log for two weeks to spot hidden sugars and carbs. Ask your clinician about referral to a dietitian if you struggle with meal planning. If family members have very high triglycerides, genetic testing may be suggested. Start with one change today.
