Quick answer: high triglycerides are usually caused by a mix of diet (sugar, refined carbs, alcohol), extra weight, low activity and medical conditions such as type 2 diabetes, an underactive thyroid or kidney disease. Some medicines and inherited conditions also raise them.
What triglycerides are
Triglycerides are the main form of fat that travels in your blood. Your body makes them from extra calories, and they’re also found in food. They are not a problem in normal amounts, but a high level, especially with low HDL (“good”) cholesterol, is linked with a higher risk of heart disease. Very high levels can also inflame the pancreas.
The numbers
- Normal: below 150 mg/dL
- Borderline high: 150 to 199 mg/dL
- High: 200 to 499 mg/dL
- Very high: 500 mg/dL or more
Everyday causes
Too much sugar and refined carbohydrate. The liver converts excess sugar into triglycerides. Sweet drinks, sweets, white bread and large portions of white rice are common contributors.
Alcohol. Even moderate drinking can raise triglycerides in some people, and heavy drinking can raise them a lot.
Excess weight, especially around the waist. Belly fat is linked with insulin resistance and higher blood fats.
Little physical activity. Muscles use fat and sugar for fuel. When you’re mostly inactive, more of it stays in the blood.
Smoking and poor sleep. Both are associated with worse blood fat levels.
Medical causes
- Type 2 diabetes and insulin resistance, especially when blood sugar is poorly controlled
- Underactive thyroid (hypothyroidism)
- Kidney disease
- Liver disease, including fatty liver, which often goes together with high triglycerides
- Polycystic ovary syndrome (PCOS)
- Pregnancy, where levels rise naturally and are monitored by the doctor
- Genetic conditions such as familial hypertriglyceridemia, which can cause very high levels even in slim, active people
Medicines that can raise triglycerides
Some medicines can push levels up, including certain diuretics, beta-blockers, corticosteroids, estrogen-containing medicines, isotretinoin and some antipsychotics and HIV drugs. Don’t stop a prescribed medicine on your own. Instead, tell your doctor if your levels are high so they can weigh up the options.
Symptoms
High triglycerides usually cause no symptoms. Very high levels can cause severe belly pain from pancreatitis, and sometimes small yellowish bumps on the skin called xanthomas. Most people find out from a routine blood test.
Why it matters
High triglycerides add to the risk of heart attack and stroke, particularly in people with diabetes, low HDL or high LDL. They often occur alongside other problems, including high blood pressure and a larger waist, a cluster called metabolic syndrome.
How to bring them down
Start with the causes you can change:
- Limit alcohol, or avoid it if your level is very high
- Cut sugary drinks, sweets and refined carbs
- Eat fish twice a week and choose unsaturated fats
- Exercise about 150 minutes a week
- Aim for gradual weight loss if you carry extra
- Get diabetes and thyroid problems properly treated
Medication may be added when levels are high or heart risk is significant. Our guide on how long it takes to lower triglycerides explains what to expect and when to recheck.
When to see a doctor
Ask for a lipid panel at least every four to six years as an adult, and more often if you have diabetes, heart disease or a family history. Get emergency care for severe upper belly pain with vomiting.
Frequently asked questions
Can stress cause high triglycerides?
Stress itself isn’t a direct cause, but it can lead to habits, such as poor sleep and overeating, that raise them.
Can thin people have high triglycerides?
Yes. Genetics, alcohol, diabetes and thyroid problems can raise triglycerides at any weight.
Are eggs bad for triglycerides?
Not usually. Sugar, refined carbohydrates and alcohol matter much more.
Cura Editorial Team
Contributor at Cura Health Journal.