05/05/2026
Triglycerides (TG) are the main form of fat in your blood. When you eat more calories than your body needs (especially from sugars and refined carbs), your liver converts the excess into triglycerides and stores them in fat cells. Between meals, hormones release them to be used as energy.
📊 Normal & abnormal levels (fasting 9–12 hours)
Normal: < 150 mg/dL (ideal)
Borderline high: 150–199 mg/dL
High: 200–499 mg/dL
Very high: ≥ 500 mg/dL (risk of pancreatitis rises)
Some labs also report in mmol/L:
150 mg/dL ≈ 1.7 mmol/L
🔬 What affects triglyceride levels?
1) Diet
Raises TG: sugar, sweets, white bread/maida, sugary drinks, excess rice, fried foods, trans fats
Lowers TG: fiber (vegetables, whole grains), omega-3 fats (fish, walnuts, flaxseed)
2) Body weight & activity
Overweight and physical inactivity increase TG
Regular exercise can reduce TG by 20–30%
3) Medical conditions
Type 2 diabetes (especially if sugars are uncontrolled)
Metabolic syndrome
Hypothyroidism, kidney disease, liver disease
4) Alcohol
Even small amounts can significantly raise TG in some people
5) Genetics
Some people have familial hypertriglyceridemia (runs in families)
⚠️ Why high triglycerides are a problem
❤️ Heart & vessels
High TG often come with low HDL (“good cholesterol”) and small dense LDL, increasing risk of:
Heart attack
Stroke
🧠 Metabolic impact
Linked with insulin resistance and belly fat
🚨 Pancreatitis (very high TG ≥ 500–1000 mg/dL)
Can cause severe abdominal pain, vomiting
This is a medical emergency
🧪 How to test correctly
Do a fasting lipid profile (no food for 9–12 hours)
Avoid alcohol 24 hours before
If results are high, repeat test to confirm
🎯 Target goals (practical)
Aim for
