High triglycerides usually mean your body isn't handling sugar and carbs well. They're a sign of insulin resistance, the metabolic dysfunction behind type 2 diabetes and much of heart disease. The good news: they respond quickly to diet and exercise.
What counts as healthy
| Level | Fasting (mg/dL) | Non-fasting (mg/dL) |
|---|---|---|
| Optimal | < 100 | < 150 |
| Normal | 100–149 | 150–175 |
| Borderline | 150–199 | 175–220 |
| High | 200–499 | 220–500 |
| Very high | 500+ | 500+ (pancreatitis risk) |
Why high triglycerides matter
Triglycerides travel in particles (VLDL and remnants) that drive plaque formation. But more importantly, high triglycerides are a signal. They often mean insulin resistance, higher blood pressure, lower HDL, and smaller denser LDL particles are all quietly climbing together.
This pattern is common: triglycerides high, HDL low. If you see it, the biology driving plaque is likely active even if your LDL looks fine.
How to lower them
Triglycerides are one of the most responsive numbers on your lipid panel. Meaningful drops in weeks are possible:
- Cut sugar and refined carbs (sodas, juices, pastries, white bread).
- Reduce or eliminate alcohol.
- Lose 5–10% of body weight if overweight.
- Exercise regularly (especially aerobic).
- Add omega-3 fats (salmon, sardines, mackerel).
Medication is usually reserved for levels over 500 mg/dL (pancreatitis risk) or when lifestyle changes aren't enough in high-risk patients.
The bottom line
Triglycerides are a window into metabolic health. If yours are high, it usually means your diet or metabolism needs attention. The fix often brings multiple risk factors down at once.
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