Triglycerides

What Are Triglycerides?

Triglycerides are a type of fat present in the blood. Triglycerides are the most common type of fat in circulation and food. An increasing amount of research shows that a high triglyceride level is a risk factor for heart disease.

Triglycerides are made up of:

• three fatty acids (saturated or unsaturated fats or a combination of the two)

• glycerol ( a type of sugar)

Triglycerides are an important energy source and the body has two supplies; one from the food we eat and the second from the liver, where triglycerides are made and transported around the body in a type of lipoprotein called very low-density lipoprotein (VLDL)^[1].

When you eat food that contains triglycerides, digestive enzymes in your small intestine break fat down into fatty acids which then reform into triglycerides. On their own, triglyceride particles cannot move freely around the bloodstream, so they combine with cholesterol and proteins to produce lipoproteins.

Triglycerides can be used for energy but any excess particles are stored in fat tissue. High triglyceride levels can contribute to the development of heart disease and very high levels are linked to serious medical issues such as pancreatitis^[2].

Triglycerides can harden the artery walls, a condition called atherosclerosis, which increases the risk of heart attacks, strokes, and heart disease^[3]. Therefore, measuring your triglyceride levels can give you a good indication of your heart health and estimate your risk of developing cardiovascular disease.

What Are Normal Triglyceride Levels?

The reference range for triglycerides can vary between laboratories and can be dependent on factors like age, sex, and testing methods. That’s why some authorities state that triglycerides should be below 2 mmol/L^[4] and others claim triglycerides should be below 1.7 mmol/L^[5].

Triglyceride levels above 5 mmol/L are a cause for concern and should be investigated by a doctor. If your triglyceride levels are above 10 mmol/L, you are at an increased risk of developing acute pancreatitis.

According to our laboratory, a healthy triglyceride level should be between 0.84 and 1.94 mmol/L.

Data collected from Forth customers shows that the average triglyceride levels for men and women are within the healthy range.

Our data follows a similar trend to other studies which state that men tend to have higher triglyceride levels compared to women^[6][7].

What Affects Triglyceride Levels?

Several factors can cause a shift in your triglyceride levels. We’ll explore some of the common causes in this section. For example, triglyceride levels can be increased by primary or secondary causes. Understanding what may be causing your high triglycerides will help you make the right lifestyle changes or get the most appropriate treatment.

What causes high triglyceride levels?

High triglyceride levels are caused by a combination of genetic factors, increased production, or a reduction in removal from the body.

In the body, most triglycerides are found in fat, but some circulate in the blood, providing fuel for your muscles.

When you eat or exercise the circulating triglycerides in your blood transiently increase as they are moved around the body to be used as fuel or prepared for storage.

Triglyceride levels are highly sensitive to the food we eat. So, a common cause for a raised level is providing a non-fasting blood sample. That’s why we recommend providing a sample for the at-home Cholesterol or Heart Health tests within 3 hours of waking and before food. That way, you are more likely to get an accurate triglyceride level result.

Some of the inherited causes of high triglyceride levels are:

• familial hypertriglyceridemia

• familial combined hyperlipidemia

Secondary causes of high triglyceride levels include:

• being overweight or obese

• type 2 diabetes

• kidney disease

• HIV

• an underactive thyroid (hypothyroidism)

• pregnancy

• autoimmune conditions such as lupus

• medications (beta blockers, oral oestrogen, contraceptive pill, thiazides, corticosteroids)

• excessive alcohol intake

• eating foods rich in saturated fat^[8]

Because triglyceride levels are very sensitive to insuling, raised levels could be an early warning sign that your insulin sensitivity may be impaired. If it is, you are at an increased risk of developing type 2 diabetes.

Symptoms of high triglycerides

Often high triglycerides do not cause any symptoms. That’s why it is important to check your triglyceride levels regularly, especially if you are at risk of elevated levels through family history or lifestyle choices.

However, other biomarkers should be taken into account when measuring triglyceride levels to give you a more accurate picture of your health.

The triglyceride(TG) to high-density lipoprotein (HDL) ratio is a good indicator for metabolic syndrome. Research shows the following TG:HDL ratio values to be highly predictive of metabolic syndrome^[9]:

Raised TG:HDL ratio values are also predictive of a first coronary event regardless of body mass index (BMI). This shows that high triglycerides relative to high-density lipoproteins are an important risk marker for future poor health.

What causes low triglycerides?

Low triglycerides often signify that you consume little fat and aren’t usually a cause for concern. However, they can indicate that you may have an underlying medical condition affecting your digestive system or thyroid.

Low triglyceride levels may be caused by:

• low-fat diet

• overactive thyroid (hyperthyroidism)

• malabsorption syndrome - a condition where the small intestine doesn’t absorb fats as well as it should

• malnutrition

Low triglyceride levels are unlikely to cause symptoms alone but you may experience symptoms linked to an underlying condition causing low triglyceride levels.

For example, if low triglycerides are caused by malnutrition, you may experience:

• loss of appetite

• loss of interest in food and drink

• tiredness

• lack of energy

• difficulty completing everyday tasks^[10]

How to Manage Your Levels

You can help to manage your triglyceride levels and lower them by making specific lifestyle changes, such as:

• Exercise

  Being physically active helps to lower triglyceride levels. Research shows that high-intensity exercise reduces blood triglyceride levels^[11]. Participating in aerobic exercise for 45 minutes 5 days per week lowered triglycerides in coronary heart disease patients^[12]. Exercise is a cost-effective and engaging way to help manage blood fats including triglycerides.

• Increase your unsaturated fat intake

  Unsaturated fats are considered healthy fats and can lower blood triglyceride levels^[13]. There are two types of unsaturated fats; monounsaturated and polyunsaturated. Monounsaturated fats are found in foods like avocados, olive oil, and nuts, and polyunsaturated fats are present in oily fish, vegetable oils, and flaxseeds.

• Cut down on trans fats

  Trans fats are artificial fats that are added to foods to prolong their life. They are made from hydrogenated vegetable oils and are commonly found in fried and baked foods. A high intake of trans fats increases the risk of coronary heart disease by 21%^[14].

• Quit smoking

  Smoking cigarettes is linked to an increased level of triglycerides and a reduced level of high-density lipoprotein (HDL) or good cholesterol^[15].

• Limit alcohol intake

  When you drink alcohol, your liver breaks it down into triglycerides and cholesterol, raising blood levels of these fats. If your triglyceride levels become too high it can cause fatty liver disease^[16].

Do statins reduce triglycerides?

Statins are the medication of choice for treating high cholesterol or high triglyceride levels. They work by lowering the amount of cholesterol made in the liver and help to remove the bad cholesterol in the blood, contributing to reduced triglyceride levels^[17].

What foods cause high triglycerides?

You should consider avoiding processed foods and foods high in sugar if you have high triglycerides.

Written by Leanne Edermaniger

Based in the UK, Leanne specialises in writing about health, medicine, nutrition, and fitness.

She has over 5 years of experience in writing about health and lifestyle and has a BSc (hons) Biomedical Science and an MSc Science, Communication and Society.