You may have heard the term “triglycerides” mentioned during a blood test or at a doctor’s appointment. But what exactly are they? And why is it important to keep an eye on them? In this blog post, we’ll explain what triglycerides are, what levels are considered normal, and what abnormal levels might indicate.
What are triglycerides?
Triglycerides are fats found in our bodies. Your body produces them from the calories you don’t need right away. Do you eat more than you burn? If so, your body stores that extra energy as triglycerides. The body uses triglycerides for energy and to produce adipose tissue.
So having a small amount of triglycerides in your blood is completely normal and even necessary, since they serve as your energy reserve. It only becomes a problem when the levels get too high—or, in some cases, too low. If your levels are noticeably high or low, always contact your primary care physician.
Triglyceride Levels: What Is Normal?
Your triglyceride levels are measured through a blood test. The results are usually reported in mmol/L (millimoles per liter). These are the reference ranges:
| 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 primary care physician will always take your personal situation and other blood test results, such as cholesterol levels, into account.
How are triglycerides measured?
For an accurate test, you must be fasting. That means you haven't eaten anything for 9–12 hours beforehand. You may drink water, though. Your doctor will draw blood and send it to the lab. You'll receive the results within a few days.
What affects your triglyceride levels, and what causes them to rise?
Your triglyceride levels are influenced by various factors. Lifestyle plays an important role, including diet, exercise, and body weight. When you consume more energy than you burn, your body can store it in the form of triglycerides.
In addition, other factors may also play a role, such as genetic predisposition, individual differences in metabolism, and medication use. As a result, triglyceride levels can vary from person to person.
Lifestyle Tips for High Triglycerides
Do you have high triglyceride levels and want to do something about it? These lifestyle changes can help lower your levels. These are general lifestyle tips that, of course, are not a substitute for advice from your doctor.
- Cut back on sugar and carbohydrates: added sugars and simple carbohydrates (such as white bread, soda, and candy) in particular can quickly raise your triglyceride levels. So try to choose whole-grain products, vegetables, and fruit more often.
- Limit alcohol: Alcohol has a significant effect on your triglyceride levels. Even just a few glasses a week can raise your levels. Try to limit or avoid alcohol.
- Get more exercise: exercise helps your body burn triglycerides. Try to exercise for at least 30 minutes a day. A brisk walk, biking, or swimming—it all counts.
- Eat fatty fish: Fatty fish such as salmon, mackerel, and herring contain omega-3 fatty acids. DHA and EPA help maintain normal triglyceride levels in the blood.* Try to eat fatty fish twice a week. Want to learn more about omega-3? Read: What is omega-3?
- Reach a healthy weight: every kilo you lose can lower your triglyceride levels. You don't have to lose a lot of weight right away—even a 5–10% weight loss makes a difference.
Triglycerides Too Low: Is That a Problem?
Low triglyceride levels are much less common than high levels. In most cases, low triglyceride levels are not a problem and may even be a sign of a healthy lifestyle. Do you eat a healthy diet and get plenty of exercise? If so, your triglyceride levels may be on the low side. If your levels are unusually low, be sure to discuss this with your doctor.
How Omega-3 Products Can Help Support Your Triglyceride Levels
As part of a healthy diet, omega-3 fatty acids help maintain normal triglyceride levels. In particular, the fatty acids EPA and DHA, which are found in fish oil, help maintain normal triglyceride levels in the blood.* If you don’t eat enough fatty fish, an omega-3 supplement can be a valuable addition to your diet. It’s best to choose a high-quality product with good bioavailability and purity, so you can be sure you’re getting enough EPA and DHA.
Wondering which omega-3 products are right for your lifestyle? Use the product selector to find an option that’s right for you.
Frequently Asked Questions About Triglycerides
What are triglycerides?
Triglycerides are fats found in the blood. Your body produces 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 level?
For adults, it is generally considered that fasting triglyceride levels should be below 1.7 mmol/L. The interpretation of the results always depends on your complete blood count and personal circumstances.
What can cause elevated triglyceride levels?
Elevated triglyceride levels can have several causes. Common factors include diet, being overweight, lack of exercise, alcohol consumption, certain medications, genetic predisposition, and irregular blood sugar levels.
What can you do to lower your triglyceride levels?
Lifestyle is something you can often take steps to improve on your own. Drinking less alcohol, cutting back on added sugars and refined carbohydrates, exercising more, and losing weight if you’re overweight can help lower triglyceride levels.
Does omega-3 help with triglycerides?
EPA and DHA help maintain normal triglyceride levels in the blood.* This beneficial effect is achieved with a daily intake of 2 grams of EPA and DHA.
In conclusion: It pays to keep an eye on your triglycerides
Your triglyceride levels are an important indicator of your health. Fortunately, you can influence them yourself by making healthy choices. Eating less sugar, getting more exercise, eating fatty fish, and maintaining a healthy weight—these are all steps that can help. Check your triglyceride levels every so often and discuss any abnormal results with your doctor. This will help you stay on top of your health.
A healthy triglyceride level with Arctic Blue
At Arctic Blue , quality and purity are our top priorities. Our products are developed based on scientific insights and contain high-quality, easily absorbed omega-3 fatty acids with MSC certification. Our nutrition scientists continuously share their knowledge to help you make informed choices for your health. For example, read our blog about lowering cholesterol with omega-3.
Thanks to sustainable sources, high levels of EPA and DHA, and strict quality controls, our products can support a healthy lifestyle.
*Health claim approved by the EFSA. DHA and EPA help maintain normal blood triglyceride levels when consumed at a daily intake of 2 grams of EPA and DHA. The combined daily intake of EPA and DHA should not exceed 5 grams.
