What is causing your high triglyceride levels?

Results from a blood test can be filled with unrecognizable words. For example, you may wonder what it means if the results say you have high triglycerides.  

Triglycerides are a type of fat that circulates in your blood. They can come from the food you eat and from the extra sugars and starches that your body turns into fat. Triglycerides are important for your health, but high levels can raise your risk of developing certain health problems. 

“I tell my patients to think of triglycerides as a storage form of energy,” says Dr. Tony Hampton, a family and obesity medicine physician at Advocate Health Care. “When we regularly eat more sugar and refined carbohydrates than our body can use, especially in the setting of insulin resistance, the liver turns that extra fuel into triglycerides that circulate in the blood.”  

What causes high triglycerides? 

The cause of high triglyceride levels can vary, often occurring because of certain health conditions or even some medications. Some of the causes include: 

• Kidney disease 
• Diabetes 
• Liver disease 
• Obesity 
• Thyroid disease 
• Lack of exercise 
• A diet high in sugar and refined starches, like desserts, pastries, sweetened drinks, white breads or white rice 
• Excessive alcohol consumption  
• Medications used to treat breast cancer and HIV 
• Metabolic syndrome or insulin resistance 

How do you know if you have high triglycerides? 

“We usually catch high triglyceride levels when we run routine blood tests,” says Dr. Hampton. “You also won’t show many symptoms unless you’ve developed certain health conditions, which is why it’s so important not to skip routine labs if you’re living with diabetes, high blood pressure or extra weight around your midsection.” 

How can you lower high triglycerides? 

Fortunately, if your blood test comes back with high triglycerides, there are actions you can take:

• Maintain a healthy weight with a specific focus on reducing weight around the midsection 
• Significantly limit your consumption of sugar, sweetened beverages, desserts and refined foods 
• Build your plate around protein, non-starchy vegetables and healthy fats 
• Focus on minimally processed, high-fiber grains  
• Reduce your consumption of trans fats and highly processed fats
• Eat more whole-food fats, like olive oil, avocado, nuts, seeds, eggs and fatty fish 
• Prioritize regular exercise 
• Limit your alcohol intake 
• Avoid or quit smoking 
• Manage your stress 
• Focus on getting good sleep 

“While total calories matter, the type of calories matter even more for triglycerides,” says Dr. Hampton. “Extra sugars, sweetened drinks and refined starches are usually the biggest drivers, so I recommend that you first focus on cutting those back paired with also getting regular physical activity.” 

In some instances, your health care provider might prescribe specific medications to help you control and lower your triglyceride levels. 

“Luckily, your triglyceride levels are changeable,” says Dr. Hampton. “Most people can make a meaningful difference in lowering their triglyceride levels by cutting back on sugars and refined carbohydrates, improving food quality and moving more. Health care providers always encourage people to focus on making healthier lifestyle changes before moving onto other options, like medications.” 

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