Triglycerides
The carbohydrate marker. Triglycerides are blood fats, but surprisingly, they're raised more by carbohydrate intake than dietary fat. High triglycerides signal metabolic dysfunction, insulin resistance, and cardiovascular risk. Low is better.
Understanding Triglycerides
What They Are
Storage form of fat. Three fatty acids + glycerol. Made from excess calories, especially carbs.
The Carb Connection
Liver converts excess carbs to triglycerides. High-carb diets raise TG. Fructose especially bad.
TG/HDL Ratio
Better predictor than LDL. Ratio <2 is good. <1 is optimal. Reflects insulin sensitivity.
VLDL Connection
Triglycerides carried in VLDL. High TG = more VLDL. Creates small, dense LDL. Atherogenic.
Fasting Required
For accurate test. 9-12 hour fast. Recent meal spikes triglycerides. Morning test ideal.
Postprandial Matters
How quickly TG clears after meal. Delayed clearance = metabolic issue. May test 4h post-meal.
Causes of High Triglycerides
Refined Carbohydrates
Sugar, white flour, processed foods. Rapidly raise blood sugar. Liver converts to TG.
Fructose
Especially problematic. Processed in liver. Goes directly to TG. Avoid HFCS, limit fruit juice.
Alcohol
Powerful TG raiser. Even moderate amounts. Liver prioritizes alcohol metabolism.
Insulin Resistance
Root cause often. High insulin increases TG production. Metabolic syndrome component.
Obesity
Adipose tissue releases fatty acids. Liver makes more TG. Weight loss helps significantly.
Medications
Beta blockers, thiazides, estrogen. Retinoids, some HIV drugs. Review with doctor.
Lowering Triglycerides
Cut Carbs
Most effective strategy. Especially refined carbs and sugar. Low-carb diets drop TG fast.
Omega-3 Fatty Acids
Fish oil 2-4g daily. Prescription dose 4g for very high TG. EPA especially effective.
Fasting
Intermittent fasting helps. Time-restricted eating. Allows TG clearance. Improves insulin.
Exercise
Burns triglycerides for fuel. Both cardio and strength. Regular activity key.
Eliminate Alcohol
Or minimize. Dramatic effect in many people. Even moderate drinking raises TG.
Weight Loss
Each pound lost helps. Reduces liver fat. Improves insulin sensitivity. Combined approach best.