Triglycerides: high levels, causes and how to lower them

If you've had a cholesterol or blood fat test, you may have noticed a result called triglycerides on your report. But what are triglycerides, and what does it mean if your level is high?

Triglycerides are a type of fat found in your blood. Your body needs them for energy, but having too many triglycerides in your blood over time can increase your risk of cardiovascular disease.

Triglycerides are usually measured as part of a lipid profile, alongside results such as total cholesterol, HDL, LDL and non-HDL cholesterol. Looking at these results together can give you a clearer picture of your overall cardiovascular health.

What are triglycerides?

Triglycerides are the most common type of fat in the body. After you eat, your body converts calories it doesn't need straight away into triglycerides. These are stored in fat cells and released between meals when your body needs energy.

This is a normal and important process. Problems can occur when triglyceride levels stay high over time.

High triglycerides can be linked to factors such as eating too much sugar and refined carbohydrates, drinking too much alcohol, not getting enough physical activity and carrying excess weight. Some health conditions, medicines and genetic factors can also affect your levels.

What does a triglyceride blood test measure?

A triglyceride blood test measures the amount of triglycerides in your blood. It is usually part of a lipid profile, which looks at several types of fat in your blood, including triglycerides, HDL cholesterol, non-HDL cholesterol and total cholesterol.

Our healthcare professional may also look at LDL cholesterol as part of the wider picture. The British Heart Foundation explains more about what a cholesterol or lipid profile measures.

Triglyceride levels can rise after you eat, particularly after a meal. This means your result can be affected by whether you've recently eaten. However, you don't usually need to fast before a routine lipid profile.

A non-fasting test can provide a useful picture of your triglyceride levels during a typical day, while a fasting test may be recommended if your non-fasting result is particularly high.

If you're given specific instructions about preparing for your test, follow them.

What is a healthy triglyceride level?

Triglyceride results are measured in millimoles per litre (mmol/L). For healthy adults, the general guide is:

These figures are general guides rather than targets that apply to everyone. The British Heart Foundation gives the same general healthy levels for fasting and non-fasting triglycerides, while also noting that your target may be different if you have certain health conditions or a higher risk of heart and circulatory disease.

Your result should therefore be considered alongside your other cholesterol results, wider health and other factors that affect your cardiovascular risk.

What does a high triglyceride result mean?

Raised triglycerides are linked with a higher risk of heart and circulatory disease, including heart disease and stroke.

High triglyceride levels usually don't cause any noticeable symptoms, so a blood test may be the only way to know your levels are elevated.

Very high triglyceride levels can carry an additional risk of pancreatitis, which is inflammation of the pancreas. This risk is associated with very high levels rather than mildly or moderately raised results.

If your non-fasting triglyceride level is between 10 and 20 mmol/L, you may be asked to have a fasting triglyceride test. Fasting levels above 10 mmol/L or non-fasting levels above 20 mmol/L may require specialist assessment.

If you have a substantially raised triglyceride result, speak to a GP or healthcare professional for advice.

What causes high triglycerides?

There are several reasons why triglyceride levels can become raised. These include:

Eating too much sugar and refined carbohydrates

Sugary drinks, fruit juice, white bread, white rice and highly processed foods can contribute to higher triglyceride levels. When your body has more carbohydrates than it needs for energy, some of the excess can be converted into triglycerides in the liver.

Drinking too much alcohol

Alcohol can increase the amount of triglycerides produced by the liver. It can have a particularly noticeable effect on triglyceride levels in people who drink heavily.

Not getting enough physical activity

Regular physical activity can help lower triglycerides and support your overall cardiovascular health. Even moderate activities such as brisk walking can be beneficial.

Carrying excess weight

Carrying excess weight, particularly around the abdomen, is associated with higher triglyceride levels.

Genetics

Some people naturally have higher triglyceride levels because of their genes. Rare inherited conditions can cause triglycerides to become very high.

Health conditions

Some health conditions can affect triglyceride levels, including type 2 diabetes, an underactive thyroid and kidney disease. Certain medicines can also affect triglyceride levels.

How can you lower triglycerides?

If your triglycerides are higher than recommended, making changes to your diet and lifestyle may help improve your levels.

Cut back on sugary drinks and fruit juice

Sugary drinks and fruit juice can contain a lot of sugar without providing the same fullness as whole foods. Choosing water or sugar-free alternatives more often can help reduce your sugar intake.

Reduce refined carbohydrates

Try to reduce foods such as white bread, white rice and highly processed carbohydrate-rich foods. Where possible, choose higher-fibre alternatives such as wholegrain bread, brown rice, oats and wholegrain cereals.

Reduce your alcohol intake

Reducing how much alcohol you drink can help lower triglycerides, particularly if you currently drink regularly or in larger amounts.

Eat more oily fish

Oily fish such as salmon, sardines, trout and mackerel are rich in long-chain omega-3 fatty acids. Including oily fish as part of a balanced diet can support heart health. The NHS recommends eating at least two portions of fish a week, including one portion of oily fish.

If you don't eat fish, you can still get omega-3 fats from some plant foods, including nuts and seeds. If you are considering an omega-3 supplement specifically to manage your triglycerides, speak to a healthcare professional for advice.

Eat a balanced, high-fibre diet

Foods such as oats, beans, lentils, fruit and vegetables can help you get more fibre into your diet. Choosing a varied diet and replacing foods high in saturated fat with sources of unsaturated fat can also support heart health.

The NHS recommends eating a balanced diet that includes plenty of fruit and vegetables, pulses and higher-fibre foods, while limiting foods high in saturated fat, sugar and salt.

Keep active

Regular aerobic activity can help lower triglycerides. You don't need to make dramatic changes straight away. Building more movement into your everyday routine, such as going for a brisk walk, can be a good place to start.

If you're making changes because your triglycerides are high, your GP or another healthcare professional can give you advice based on your individual circumstances.

How often should you check your triglycerides?

High triglyceride levels usually don't cause symptoms, so regular blood tests are one way to monitor your levels.

Looking at your triglycerides alongside your other cholesterol results can provide a more useful picture than focusing on one number alone. If your results are raised, your healthcare professional can help you understand what they mean and whether further testing or lifestyle changes may be appropriate.

Is high triglycerides the same as high cholesterol?

No. Triglycerides and cholesterol are different types of fat found in your blood.

They are both measured as part of a lipid profile, so you may see them alongside each other on your blood test report. Looking at your triglycerides, total cholesterol, HDL, LDL and non-HDL cholesterol together can provide a broader picture of your cardiovascular health.

When should you speak to a GP about high triglycerides?

If your triglyceride result is higher than the recommended range, speak to a GP or healthcare professional for advice.

A single result doesn't tell you your overall risk of cardiovascular disease. Your GP can consider your triglycerides alongside your other cholesterol results, blood pressure, blood glucose, family history and other aspects of your health.

Very high triglyceride levels need more urgent attention, particularly when levels are above 10 mmol/L.

Take a closer look at your cholesterol and triglycerides with Bluecrest Wellness

If you'd like a clearer picture of your blood fat levels, a Bluecrest Full Lipid Profile measures triglycerides alongside total cholesterol, HDL, LDL, non-HDL cholesterol and your cholesterol ratio.

Your results are presented in a clear, personalised report, helping you understand your numbers and identify anything you may want to discuss with a healthcare professional.

Need help? Call free on 0800 652 2183 to speak to a member of our team or to explore the Full Lipid Profile Blood Test.

This article is for general health information purposes and does not constitute medical advice. If you have concerns about your cholesterol or triglyceride results, please speak with a healthcare professional.