Triglycerides
The main form in which fat is stored in the body and in which lipids circulate in the blood. A high level is a cardiovascular risk factor.
A triglyceride is made up of three fatty acids attached to a glycerol molecule. It is the form in which the body stores energy (in fat cells) and transports fat in the blood. Measuring blood triglycerides is part of a lipid profile.
The original angle (triglycerides rise with SUGAR, not fat): a major counter-intuitive fact: a high blood triglyceride level rarely comes from dietary fat. The main culprit is excess sugar and alcohol.
The mechanism: when you consume too much fast sugar (especially fructose) or alcohol, the liver converts it into triglycerides (de novo lipogenesis) and releases them into the blood. This is why a diet low in sugar and alcohol lowers triglycerides far more effectively than a low-fat diet.
The triglyceride/HDL ratio, a star marker: this ratio is an excellent indicator of metabolic health and insulin resistance, often more predictive than total cholesterol:
- Low ratio (< 1.5): a good sign (healthy metabolism, large harmless LDL particles)
- High ratio (> 3): a sign of insulin resistance, small atherogenic LDL particles and cardiovascular risk
This simple ratio, which can be calculated from a standard blood test, is surprisingly underused.
Ways to lower triglycerides:
- Cut back on fast sugars and fructose (fizzy drinks, sweets)
- Limit alcohol (a major factor)
- Omega-3 (EPA/DHA lower them effectively)
- Physical activity
- Lose visceral fat