You may have heard about triglycerides during a blood test or at the doctor's office. But what are they exactly? And why is it important to keep an eye on them? In this blog we explain what triglycerides are, which values are normal and what abnormal values can mean.
What are triglycerides?
Triglycerides are fats that occur in our body. Your body makes them from the calories you do not need right away. Do you eat more than you burn? Then your body stores that extra energy as triglycerides. The body uses triglycerides for energy supply and the production of fatty tissue.
A certain amount of triglycerides in your blood is therefore completely normal and even necessary, since it is your energy reserve. It only becomes a problem when the values get too high or sometimes too low. If you have remarkably high or low values, always contact your GP.
Triglyceride values: what is normal?
Your triglycerides are measured with a blood test. The result is usually given in mmol/L (millimoles per liter). These are the reference values:
| Triglyceride level | Value |
| Normal | Below 1.7 mmol/L |
| Slightly elevated | 1.7 to 2.2 mmol/L |
| High | 2.3 to 5.6 mmol/L |
| Very high | Very high: above 5.7 mmol/L |
Please note: these values are general guidelines. Your GP always looks at your personal situation and other blood values such as cholesterol.
How are triglycerides measured?
For a reliable measurement, you need to be fasting. That means you have not eaten anything for 9-12 hours beforehand. Drinking water is allowed. Your GP takes blood and sends it to the lab. You will receive the result within a few days.
What influences your triglycerides and what causes elevation?
Your triglyceride values are influenced by various factors. Lifestyle plays an important role in this, such as diet, exercise and body weight. When you take in more energy than you use, the body can store this in the form of triglycerides.
In addition, other factors can also play a role, such as genetic predisposition, individual differences in metabolism and medication use. As a result, triglyceride values can differ from person to person.
Lifestyle tips for high triglycerides
Are your triglycerides too high and do you want to do something about it? These lifestyle adjustments can help lower your values. These are general lifestyle tips that of course do not replace advice from your GP.
- Reduce sugar and carbohydrates: especially added sugars and simple carbohydrates (such as white bread, soft drinks and sweets) raise your triglycerides quickly. So choose whole grain products, vegetables and fruit more often.
- Limit alcohol: alcohol has a big influence on your triglycerides. Even a few glasses per week can raise your values. Try to limit alcohol or leave it out altogether.
- Move more: exercise helps your body burn triglycerides. Try to be active for at least 30 minutes a day. A brisk walk, cycling or swimming; it all makes a difference.
- Eat oily fish: oily fish such as salmon, mackerel and herring contain omega-3 fatty acids. DHA and EPA contribute to the maintenance of normal blood triglyceride levels.* Try to eat oily fish twice a week. Want to know more about omega-3? Read: What is omega-3?
- Reach a healthy weight: every kilo you lose can lower your triglycerides. You do not need to lose a lot of weight right away; even 5-10% weight loss has an effect.
Triglycerides too low: is that a problem?
Triglycerides that are too low are much less common than values that are too high. Usually low triglycerides are not a problem and even a sign of a healthy lifestyle. Do you eat healthily and exercise a lot? Then your triglycerides may be on the low side. Do you have remarkably low values? Always discuss this with your GP.
How omega-3 products can support your triglyceride level
Within a healthy diet, omega-3 fatty acids play a role in supporting normal triglyceride values. Especially the fatty acids EPA and DHA, which are found in fish oil, contribute to the maintenance of normal blood triglyceride levels.* If you do not eat enough oily fish, an omega-3 supplement can be a valuable addition. Preferably choose a high-quality product with good absorbability and purity, so you can be sure you are getting enough EPA and DHA.
Curious which omega-3 products suit your lifestyle? Then use the product finder and find an option that is right for you.
Frequently asked questions about triglycerides
What are triglycerides?
Triglycerides are fats in the blood. Your body makes them from energy it does not use immediately and stores them as a reserve. A certain amount of triglycerides is normal.
What is a normal triglyceride value?
For adults, the general guideline is that fasting triglycerides should be below 1.7 mmol/L. The interpretation of the result always depends on your overall blood picture and personal situation.
What can cause elevated triglycerides?
Elevated triglycerides can have several causes. Common factors are diet, being overweight, too little exercise, alcohol consumption, certain medications, hereditary predisposition and disturbed blood sugar levels.
What can you do to lower triglycerides?
Lifestyle is something you can often take steps in yourself. Less alcohol, fewer added sugars and refined carbohydrates, more exercise and losing weight if you are overweight can help lower triglycerides.
Does omega-3 help with triglycerides?
EPA and DHA contribute to the maintenance of normal blood triglyceride levels.* The beneficial effect is obtained with a daily intake of 2 grams of EPA and DHA.
Finally: keeping an eye on your triglycerides pays off
Your triglycerides are an important indicator of your health. Fortunately, you can influence them yourself by making healthy choices. Less sugar, more exercise, eating oily fish and reaching a healthy weight: these are all steps that help. Measure your triglycerides from time to time and discuss abnormal values with your GP. That way you keep track of your health.
A healthy triglyceride level with Arctic Blue
At Arctic Blue, quality and purity are central. Our products are developed on the basis of scientific insights and contain well-absorbable omega-3 fatty acids of high quality with MSC certification. Our nutritional scientists continuously share knowledge to help you make conscious choices for your health. For example, read our blog about lowering cholesterol with omega-3.
Thanks to sustainable sources, a high dose of EPA and DHA and strict quality controls, our products can support a healthy lifestyle.
*Approved health claim from the EFSA. DHA and EPA contribute to the maintenance of normal blood triglyceride levels at a daily intake of 2 grams of EPA and DHA. The combined daily intake of EPA and DHA should not exceed 5 grams.
