Lipids
High Triglycerides: What They Mean and How to Lower Them
Triglycerides are a type of fat in your blood. High levels often go together with high sugar, excess weight and a diet heavy in refined carbs and alcohol — and they add to heart-disease risk.
Normal Triglycerides range
What a high Triglycerides means
Raised triglycerides are strongly linked to diet and lifestyle, so they often respond well to changes. Very high levels also carry a risk to the pancreas.
Common causes:
- Sugar and refined carbs
- Alcohol
- Being overweight
- Low physical activity
- Uncontrolled diabetes
What a low Triglycerides means
Low triglycerides are generally not a concern.
Food & lifestyle that help
Favour
- Whole grains and millets
- Vegetables, dal and legumes
- Fish rich in omega-3
- Fruit in moderation
Limit
- Sugar, sweets and sugary drinks
- Alcohol
- Fried and refined-carb foods (maida)
- Excess white rice and bakery items
When to see a doctor
See a doctor if triglycerides are very high (especially 500+), or alongside high sugar or cholesterol, as combined risks may need treatment.
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Make my free plan →Frequently asked questions
What is a normal triglyceride level?
Under 150 mg/dL is normal for adults; 150–199 is borderline and 200+ is high. A fasting sample gives the most reliable reading.
How can I lower triglycerides fast?
Cutting sugar, refined carbs and alcohol, losing some weight and adding regular activity can lower triglycerides significantly, often within weeks.
Where this comes from
Guidance from public health bodies — we link out so you can read the source rather than take our word for it. See our editorial policy.
- Triglycerides test — MedlinePlus, US National Library of Medicine
- Cardiovascular diseases — World Health Organization