Triglycerides
Triglycerides are the most common fat in your blood. High levels often track with insulin resistance and refined-carb intake — and are linked to elevated cardiovascular risk.
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What Triglycerides measures
Triglycerides are fats your body makes from extra calories — especially from sugar and refined carbs — and stores in fat cells for later energy. A fasting blood test measures how much is circulating. Persistently high triglycerides are associated with insulin resistance, fatty liver, and increased heart disease risk.
Normal ranges
Reference ranges may vary slightly by lab. Always use the range provided on your specific test report.
What affects your triglycerides level
- Refined carbs and added sugar (the biggest dietary driver)
- Excess alcohol (can dramatically raise triglycerides)
- Excess body weight, especially abdominal
- Sedentary lifestyle
- Type 2 diabetes and insulin resistance
- Hypothyroidism
- Genetics (familial hypertriglyceridemia)
Foods that may help
Fatty fish (salmon, sardines, mackerel)
Omega-3s are the most effective dietary lever for lowering triglycerides
Oats, barley, legumes
Soluble fiber improves lipid profile
Nuts (walnuts, almonds)
Healthy fats replace refined-carb calories
Olive oil
Monounsaturated fats lower triglycerides vs. butter
Berries and non-starchy vegetables
Low-glycemic — replace the sugars driving triglycerides up
When to see your doctor
Triglycerides above 200 mg/dL warrant a discussion with your doctor; above 500 is urgent due to acute pancreatitis risk. Reducing alcohol and refined carbs typically drops triglycerides faster than any other lipid marker.
Related biomarkers
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Educational content only · Not medical advice