What Are Triglycerides? 

When most people hear the word "fat" in a medical context, they usually think of cholesterol. But there's another key player in your blood that's just as important to understand: triglycerides.

If you've recently had blood work done and noticed your triglyceride levels flagged as "high," you're not alone, and it's not something to ignore. Let's dive into what triglycerides are, why they matter, and how to keep them in check.

Triglycerides are a type of lipid, or fat, that circulates in your bloodstream. Chemically speaking, a triglyceride is made up of three fatty acids attached to a glycerol molecule (hence the name tri-glyceride). Your body creates them from excess calories, particularly from sugars and fats, and stores them in fat cells for later use.

Think of triglycerides as your body’s backup energy supply, they're like the long-term savings account of fuel. When you're between meals or exercising, your body taps into those reserves.

Your body can make triglycerides on its own, but food plays a major role in your blood levels. Here’s how:

  • Carbs and sugars (like sweets, soda, white bread) can get converted into triglycerides when consumed in excess.

  • Fats can directly contribute to higher triglyceride levels.

  • Alcohol is a big trigger too; even moderate drinking can cause a spike.

In short: if you eat more calories than you burn, your body converts that surplus into triglycerides.

While triglycerides themselves aren’t inherently bad, elevated levels are a red flag for your metabolic health. Here’s what high triglycerides can mean:

  • Increased risk of heart disease

  • Greater chance of developing Type 2 diabetes

  • Potential for pancreatitis (especially when triglycerides exceed 500 mg/dL)

  • Part of metabolic syndrome, a cluster of conditions that raise your heart risk

According to most labs:

  • Normal: Under 150 mg/dL

  • Borderline high: 150–199 mg/dL

  • High: 200–499 mg/dL

  • Very high: 500+ mg/dL

Several lifestyle and medical factors can contribute:

Lifestyle Causes:

  • Diets high in sugars, refined carbs, and unhealthy fats

  • Sedentary behavior

  • Obesity

  • Heavy alcohol use

Medical Causes:

  • Insulin resistance and Type 2 diabetes

  • Underactive thyroid (hypothyroidism)

  • Kidney or liver disease

  • Certain medications (like beta-blockers, corticosteroids, and estrogen)

The good news? Triglycerides are very responsive to lifestyle changes. Here’s what can help:

  • Cut down on sugar and refined carbs: Think white bread, pastries, soda.

  • Choose healthy fats: Olive oil, avocados, nuts, and fatty fish.

  • Exercise regularly: Even brisk walking a few times a week makes a difference.

  • Lose weight if needed, even 5–10% of body weight can help.

  • Limit alcohol: Or cut it out entirely if your levels are high.

Triglycerides might not get as much attention as cholesterol, but they’re just as important when it comes to your heart and metabolic health. A simple blood test can tell you where you stand, and if your levels are high, the steps you take now can significantly lower your risk of serious health problems down the road.

Your body’s always trying to strike a balance. With the right habits, you can help keep your triglycerides and your overall health in a happy place.

Christopher EllisComment