[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2022\/10\/what-are-triglycerides\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2022\/10\/what-are-triglycerides\/","headline":"What Are Triglycerides and How to Lower Them","name":"What Are Triglycerides and How to Lower Them","description":"What Are Triglycerides and How Do You Manage Them? Causes, Risks, Ways to Reduce Them","datePublished":"2022-10-13","dateModified":"2025-12-18","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/","name":"UPMC","url":"https:\/\/www.upmc.com\/","sameAs":"https:\/\/share-dev.upmc.com\/upmc\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2022\/09\/GettyImages-1365310972.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2022\/09\/GettyImages-1365310972.jpg","height":867,"width":2000},"url":"https:\/\/share-dev.upmc.com\/2022\/10\/what-are-triglycerides\/","about":["Family Health","Living and Wellness"],"wordCount":1344,"articleBody":"High total cholesterol can increase your risk of heart disease, which is the leading cause of death for men and women in the U.S.Knowing your\u00a0cholesterol numbers, especially your triglyceride count, can help protect your heart health. Here’s what you need to know about triglycerides and how to lower them.What Are Triglycerides?Triglycerides are the most common type of fat found in your body. These fats are responsible for storing excess energy from unused calories. Your body needs a certain amount of triglycerides to function correctly.Your triglyceride count is one of three numbers that make up your total cholesterol level.What Are Normal Triglycerides?When it comes to triglycerides, a lower number is better.Since they’re for cholesterol, the units of triglyceride measurement are milligrams per deciliter (mg\/dL). You want to keep your triglycerides in the healthy range, which is below 150 milligrams mg\/dL for adults and lower than 90 mg\/dL for children and teens.According to the Centers for Disease Control and Prevention (CDC), you\u00a0should also aim for these cholesterol numbers\u00a0for heart health:High-density-lipoprotein (HDL, good) cholesterol greater than or equal to 60 mg\/dL.Low-density-lipoprotein (LDL, bad) cholesterol of less than 100 mg\/dL.Total cholesterol of less than 200 mg\/dL. (Total cholesterol includes your LDL, HDL, and triglycerides.)What Are High Triglycerides?High triglycerides are triglyceride counts that fall into one of these categories:Borderline high \u2014 Between 150 mg\/dL and 199 mg\/dL.High triglycerides (hypertriglyceridemia) \u2014 Between 200 mg\/dL and 499 mg\/dL.Very high or severe triglycerides \u2014 Equal to or above 500 mg\/dL. Having very high triglycerides can lead to pancreatitis and fatty liver disease.According to a 2024 American College of Cardiology (ACC) study, 1 in 5 U.S. adults \u2014 and more than 2 in 5 adults ages 60 years and older \u2014 have elevated triglycerides.When combined with high LDL and low HDL cholesterol, high triglycerides can lead to plaque in your blood vessels. But American Heart Association (AHA) research suggests that high triglycerides on their own can cause heart disease and early death.High triglycerides may also have an association with metabolic syndrome, a group of five conditions that increase the risk of heart disease, diabetes, and stroke. These other conditions include obesity or excess fat in the stomach area, low HDL cholesterol, high blood pressure, and high fasting blood sugar.What causes high triglycerides?Common health conditions and lifestyle risk factors for high triglycerides include:Acute hepatitis.Cushing syndrome.Drinking too much alcohol or a history of alcohol abuse.Having a genetic or family history of high triglycerides.Having an underactive thyroid condition known as hypothyroidism.Kidney disease.Leading a sedentary lifestyle and not getting enough daily physical activity.Multiple myeloma.Obesity.Poorly controlled diabetes.Psoriasis.Regularly eating more calories than you burn, especially simple carbohydrates, added sugars, and saturated fats.Rheumatoid arthritis.Sepsis.Systemic lupus.Taking certain medications, including diuretics, estrogen, retinoids, steroids, beta-blockers, birth control pills, and specific HIV, cancer, and immunosuppressant drugs.Warning signs and symptoms of high triglyceridesIf you have high triglycerides, you may not notice any symptoms because they’re often asymptomatic. But there are indirect symptoms to watch for, such as pancreatitis, fatty liver disease, and xanthomas (fat deposits under the skin).The best way to know if your triglyceride counts are high is through regular screenings.What Foods Can Reduce Triglycerides?If your triglyceride levels are higher than normal, you should try to reduce them, especially if you\u2019re at risk for developing heart disease, diabetes, or fatty liver disease. One way is through what you eat and drink.Complex carbohydrates and fiber-rich foods can help reduce triglycerides. Evidence suggests that following a Mediterranean diet \u2014 mostly plant-based \u2014 may help reduce triglycerides. The American College of Cardiology recommends:Beans and legumes.Fat-free or low-fat dairy, including yogurt and cheeses.Fresh vegetables, limiting fruits.Healthy cooking oils, including olive, safflower, canola, and sesame oils.Lean fish and other seafood.Lean poultry.Omega-3 fatty acids from fish.Unsaturated fats, including nuts, nut butters, seeds, and avocados.Whole grains.Certain foods raise your triglycerides. You should also limit or avoid these foods if you’re trying to reduce triglycerides:Added sugars, especially fructose.Alcohol.Highly processed foods and sweets.Refined grains.Saturated and trans fats, such as those found in fried foods, fatty cuts of meat, full-fat dairy products, coconut oil, and palm oil.How to Lower Triglycerides Through Other MethodsThere are other ways to lower triglycerides besides watching what you eat and drink.Lose weightYour weight and body mass index contribute to your triglyceride levels.If you\u2019re overweight or obese, a 5% to 10% weight loss can decrease your triglycerides by 20%, according to the AHA. It also reduces your bad LDL cholesterol by 15% and increases your good HDL cholesterol by 8% to 10%.Get regular exerciseRegular exercise and physical activity help control triglycerides. Moderate to intense exercise combined with eating less works best.Follow the Physical Activity Guidelines for Americans. For most adults, that means doing:At least 150 minutes a week of moderate-intensity exercise.Muscle-strengthening activities at least two days a week.Quit smokingSmoking is a risk factor for heart disease and diabetes. It can increase triglyceride and blood glucose levels and decrease HDL, or good cholesterol.Treatment for High TriglyceridesIf lifestyle changes don\u2019t lower your triglycerides, talk to your doctor. You may need to take medications to lower your triglycerides, such as statins, fibrates, and prescription-dose omega-3 supplements.Certain over-the-counter (OTC) supplements, such as omega-3 fish oil supplements and niacin, may also reduce triglycerides.For many people, medication alone can\u2019t reduce high triglycerides. You should still keep lifestyle changes in place.Myths and Misconceptions About TriglyceridesConfused about triglycerides? Here are some common falsehoods about this common fat in your body.All triglycerides are badWe need triglycerides for our health. When your body has extra calories, it turns them into triglycerides and stores them in fat cells. Then, when it needs energy, it releases them.High triglycerides have no connection to heart diseaseHigh triglycerides can raise your risk of heart disease and stroke.Eating fatty and sugary foods is the only cause of high triglyceridesWhile certain foods can raise your triglyceride levels, other factors may also cause high counts. These include certain health issues and medicines. Some people are also at a higher risk of having high triglycerides because of their genes or ancestry.You can tell if your triglycerides are highHigh triglycerides usually don’t cause symptoms, so it’s important to check your triglyceride levels through cholesterol screenings.How Often Should You Check Your Triglycerides?The CDC recommends healthy adults have a cholesterol screening every four to six years. But if you have a personal or family history of high cholesterol or have been working to reduce triglycerides, your doctor may advise this more often.Children should have a cholesterol screening at least once between the ages of 9 and 11. Adolescents need a cholesterol check between the ages of 17 and 21. Kids with obesity or diabetes may need more frequent screenings.A cholesterol screening involves a simple blood test known as a lipid panel profile or complete lipid profile. You\u2019ll need to fast for 10 to 12 hours beforehand to get the most accurate measurements of cholesterol and triglycerides in your blood.SourcesHDL (Good), LDL (Bad) Cholesterol and Triglycerides. American Heart Association. Link. Triglycerides: Frequently Asked Questions. 2011. American Heart Association. Link. 2021 ACC Expert Consensus Decision Pathway on the Management of ASCVD Risk Reduction in Patients With Persistent Hypertriglyceridemia. Journal of the American College of Cardiology. 2021. Link.Triglycerides and Cardiovascular Disease. A Scientific Statement From the American Heart Association. Circulation. May 2011. Link. Getting your cholesterol checked. Centers for Disease Control and Prevention. Link. Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association. Link.  Metabolic Syndrome. National Heart, Lung, and Blood Institute. Link. Physical Activity Guidelines for Americans. 2nd Edition. Link. Clinical Management of Hypertriglyceridemia in the Prevention of Cardiovascular Disease and Pancreatitis. Current Atherosclerosis Reports. 2021. Link. Prevalence of US Adults with Triglycerides \u2265 150 mg\/dl: NHANES 2007\u20132014. Cardiology and Therapy. 2020. Link. "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2022","item":"https:\/\/share-dev.upmc.com\/2022\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"10","item":"https:\/\/share-dev.upmc.com\/2022\/\/10\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"What Are Triglycerides and How to Lower Them","item":"https:\/\/share-dev.upmc.com\/2022\/10\/what-are-triglycerides\/#breadcrumbitem"}]}]