Triglycerides: What Are They and What Are Normal Levels?

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, we 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 calories you don’t need right away. If you eat more than you burn, your body stores that extra energy as triglycerides. The body uses triglycerides for energy and to produce fat 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 unusually high or low, always contact your doctor. 

Triglyceride levels: what is normal?

Your triglyceride levels are measured through a blood test. The results are usually given in mmol/L (millimoles per liter). Here are the reference ranges:

Please note: these values are general guidelines. Your doctor 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 result, you must have an empty stomach. This means you shouldn’t have eaten anything for 9–12 hours beforehand. You may drink water, however. Your doctor will draw some 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 in this, 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, fruits, and vegetables more often. 
• Limit alcohol: Alcohol has a significant impact on your triglyceride levels. Even just a few drinks a week can raise your levels. Try to limit or avoid alcohol. 
• Get more exercise: exercise helps your body burn triglycerides. Try to get at least 30 minutes of exercise a day. A brisk walk, cycling, 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 blood triglyceride levels.* Try to eat fatty fish twice a week. Want to learn more about omega-3? Read: What is omega-3?
• Get to a healthy weight: every pound 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.

Are triglyceride levels too low? Is that a problem?

Low triglyceride levels are much less common than high levels. In most cases, low triglycerides aren’t 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 manage 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, found in fish oil, contribute to maintaining normal triglyceride levels in the blood.* If you don’t eat enough fatty fish, an omega-3 supplement can be a valuable addition. Preferably 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 the option that’s right for you. 

Frequently Asked Questions About Triglycerides

In conclusion: keeping an eye on your triglyceride levels pays off

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 now and then and discuss any abnormal results with your doctor. This will help you stay on top of your health.

Maintain healthy triglyceride levels 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 are constantly sharing 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 combined. The combined daily intake of EPA and DHA should not exceed 5 grams.