Triglycerides Explained – What They Are and How to Lower Them

If you've ever looked at a blood test, you probably saw the word “triglycerides” next to your cholesterol numbers. In plain English, triglycerides are the main type of fat that circulates in your bloodstream. Your body uses them for energy, but too much of them can tip the balance toward heart problems and other health issues.

Most people think only about “good” and “bad” cholesterol, yet triglycerides play an equally big role. When you eat more calories than you burn—especially from sugary foods or alcohol—your liver converts the excess into triglycerides and stores them in fat cells. Over time, high levels can make arteries less flexible, raise the risk of pancreatitis, and even worsen insulin resistance.

Why Triglyceride Levels Matter

Normal fasting triglyceride levels sit below 150 mg/dL. Anything between 150‑199 mg/dL is considered borderline high, while 200 mg/dL or more lands you in the high category. These thresholds matter because studies link elevated triglycerides to a higher chance of heart attacks and strokes.

One practical reason to watch them: many people discover high triglycerides before any other warning signs appear on their labs. If you have a family history of heart disease, diabetes, or obesity, checking this number regularly can give you an early heads‑up.

Simple Ways to Reduce High Triglycerides

Good news—most lifestyle tweaks that improve cholesterol also lower triglycerides. Here are the top actions you can start today:

• Cut added sugars. Soft drinks, candy, and even fruit juices spike your blood sugar, which quickly turns into triglycerides.
• Limit refined carbs. White bread, pastries, and white rice behave like sugar once digested. Swap them for whole grains or legumes.
• Watch alcohol intake. Even a single drink can raise triglyceride levels dramatically for some people.
• Choose healthy fats. Replace butter or lard with olive oil, avocado, and nuts. Omega‑3 fatty acids found in salmon, mackerel, or flaxseed are especially powerful at lowering triglycerides.
• Stay active. Aim for at least 150 minutes of moderate exercise each week—walking, cycling, swimming—all help the body burn off excess fat.

If you’re already on medication for cholesterol or diabetes, talk to your doctor about checking triglycerides more often. In some cases, a prescription like fibrates or high‑dose omega‑3 supplements may be recommended, but lifestyle changes should always come first.

Finally, keep an eye on portion sizes. Even healthy foods can contribute to high triglycerides if you eat them in excess. A simple rule: fill half your plate with non‑starchy vegetables, a quarter with lean protein, and the remaining quarter with whole grains or starchy veggies.

Tracking what you eat using a free app can make these adjustments easier to stick with. Set a reminder to fast for 8‑12 hours before your next blood test so the numbers reflect your true baseline.

Bottom line: triglycerides are just another piece of the heart‑health puzzle, and they respond quickly to everyday choices. By trimming sugar, choosing smarter carbs, adding omega‑3s, moving regularly, and watching alcohol, you can keep your levels in a healthy range without drastic diets or expensive meds.

Take one step today—maybe swap that soda for water or add a handful of walnuts to breakfast—and watch the change roll in on your next lab report.