Triglycerides are a type of fat used as a source and store of energy. They come from food and are also produced by the body. When we take in more energy than we need, part of the excess can be turned into triglycerides and stored in fat tissue.

In short

Triglycerides are not the same as cholesterol and can be high even without symptoms.
Start with sugary drinks, added sugar and alcohol.
Adjust carbohydrates without cutting everything out: whole fruit and rice can be part of the plan.
From 500 mg/dL, seek a medical assessment soon.

Understand what's going on

They are not the same as cholesterol

Cholesterol is part of the structure of cells and the production of hormones. Triglycerides, on the other hand, mainly provide energy. Both circulate in carrier particles: VLDL mostly carries triglycerides produced in the liver, and chylomicrons carry fats absorbed after meals.

Why is it important to look after them?

High triglycerides can accompany insulin resistance, diabetes and fat build-up in the liver. Cholesterol-rich remnant particles contribute to atherosclerosis. That is why the result should be assessed together with LDL, non-HDL cholesterol, blood pressure and other risk factors. At very high levels, the risk of pancreatitis, an inflammation of the pancreas, also increases.

Why can they go up?

Excess alcohol, sugar, sugary drinks, calories and refined carbohydrates can contribute. Poorly controlled diabetes, hypothyroidism, kidney disease, some medications and genetic factors also play a role. It is not correct to blame every high result on diet alone.

They can be high without symptoms

A blood test matters even when you feel well. Slim people can also have high triglycerides. The result is an invitation to investigate and take care, without guilt and without extreme diets.

Understand the numbers

The conditions of the blood draw and the full set of tests help define what to do. Reference values for adults:

Fasting: below 150 mg/dL is generally considered desirable.
Non-fasting: below 175 mg/dL is a frequently used reference.

Results above these limits need clinical interpretation. Follow the preparation instructions from the laboratory and from the professional who ordered the test.

150 to 499 mg/dL fasting

Food and habits are a fundamental part of care, along with investigating the causes.

From 500 mg/dL

Seek a medical assessment soon. Medication and a specific eating plan may be needed.

From 1,000 mg/dL

The risk of pancreatitis is higher and the assessment should be prompt. The diet usually requires a significant restriction of total fat, under supervision.

Don't look at just one marker

Blood sugar, HbA1c, cholesterol and its fractions, family history, medications, weight and waist circumference can all help. Depending on the indication, thyroid, kidney and liver function and ApoB complement the assessment. Not everyone needs the same tests.

What does a functional approach mean? It means connecting the test to your story: how you eat, sleep, move and digest food, and which clinical conditions are present. The goal is to act on the modifiable factors and create a plan you can keep. “Functional” does not mean relying on supplements or detox recipes.

A basic care strategy

This guidance is intended mainly for mild to moderate elevations. Values of 500 mg/dL or more require a specific plan.

1. Start with drinks and sugar

Swap soft drinks, nectars and sweetened drinks for water and sugar-free options. Cut back on frequent sweets and added sugar, including honey, coconut sugar, brown sugar and syrups: all of them can contribute to excess sugar. Reduce alcohol; with significant elevations, eliminate it according to clinical advice.

2. Adjust carbohydrates without cutting everything out

Reduce excessive portions of bread, crackers, pasta and other refined foods. Choose beans, lentils, oats and whole grains in measured amounts. Combine carbohydrates with vegetables and protein. Whole fruit can be part of the plan; there's no need to ban it.

3. Organize protein, fiber and fats

Vary fish, skinless chicken, lean cuts, tofu and legumes. Include leafy greens and vegetables daily. Use olive oil, nuts and avocado in small portions that fit your plan. Avoid swapping sugar for large amounts of butter, bacon or coconut oil. In severe cases, even unsaturated fats need to be limited.

4. Include movement and look after your weight

Regular physical activity helps with metabolic control. For many adults, the reference is at least 150 minutes a week of moderate activity, progressing according to your health. If you are overweight, a gradual reduction of 5% to 10% may help. This is not a goal for people who are already at a healthy weight.

5. Reassess the response

For mild to moderate elevations, the care team may repeat the test after about 4 to 12 weeks of consistent changes. Very high values require closer follow-up. The timeframe depends on the initial result, the causes and the treatment: there is no promise of normal values in a fixed number of days.

An everyday example

An educational menu for mild to moderate elevations. It does not replace an individual prescription or the diet for severe hypertriglyceridemia.

Breakfast: Unsweetened plain yogurt, with adjusted fat content, oats and a portion of whole fruit. Alternative: whole-grain bread with egg and tomato. Unsweetened coffee or tea, if you like.
Lunch: Half the plate with leafy greens and vegetables. Complete it with a measured portion of brown rice or another grain, beans and fish, chicken or tofu. Use a small amount of olive oil. There's no need to cut out rice: just avoid excessive portions.
Snack, if hungry: A piece of whole fruit or unsweetened plain yogurt. A small portion of nuts can be included when it fits your plan. Snacks are not mandatory and should respect your hunger and routine.
Dinner: Vegetables, lentils and shredded chicken or tofu, with a measured portion of grains or tubers if needed. You can also repeat the structure of lunch. Avoid turning dinner into a series of crackers, sweets and sugary drinks.

What about omega-3?

Fish such as sardines provide EPA and DHA. In specific situations, concentrated omega-3 formulations may be prescribed to lower triglycerides. Eating fish and taking ordinary capsules are not equivalent to treatment with therapeutic formulations and doses. The indication depends on your risk, your result and the medications you take.

Supplements, with judgment

The orthomolecular approach may include adequate nutrient intake and correcting identified deficiencies. There is no universal formula for triglycerides. Avoid taking supplements or herbal remedies on your own, and don't stop prescribed medications.

Juices: can they be part of the plan?

Well-chosen drinks can replace sugary options, but no juice is a proven treatment for lowering triglycerides.

Whole fruit is usually the best choice. Juices can concentrate the sugar of several pieces of fruit and have less fiber when strained. Even without added sugar, they shouldn't be consumed freely. Blending without straining keeps part of the fiber, but it doesn't make the drink equivalent to whole fruit or guarantee lower triglycerides.

Water with cucumber, lemon and mint

Ingredients: 200 to 250 ml of water, cucumber slices, a few mint leaves and a little lemon.

Method: Put everything in a glass of water. Don't sweeten. It's an alternative to vary your hydration and replace sugary drinks; it doesn't “cleanse the blood”.

Green drink with a little fruit

Ingredients: 150 ml of water, half a small kale leaf, two cucumber slices and a quarter of a small unpeeled apple.

Method: Blend everything, without sweetening or straining. Makes about one small glass. It can be had occasionally, in place of another drink; it is not a therapeutic dose and should not become a daily obligation.

Blended strawberries, no sugar

Ingredients: Three medium strawberries, 150 ml of water and a few mint leaves.

Method: Blend everything, without sweetening or straining. Have it occasionally, if tolerated and compatible with your plan. You can also eat the whole strawberries and drink water, keeping the chewing and the feeling of fullness.

Avoid mixing several fruits, adding honey or using orange juice as a regular base. The recipes are culinary options and don't replace meals. Allergies and conditions such as diabetes or kidney disease require adaptations; people taking warfarin should keep their intake of leafy greens consistent.

Your result deserves a strategy of your own

In the consultation, I assess your tests, diet and routine to build individualized care, monitor your response and adjust the plan. Understanding the cause helps choose the most appropriate path.

Book a consultation

Dra. Daniely Catharino TooleyClinical, functional and orthomolecular nutritionist · CRN3/6794

References (4)+

ACC/AHA. Guideline on the Management of Dyslipidemia (2026). DOI: 10.1016/j.jacc.2025.11.016.
ACC. Consensus on Persistent Hypertriglyceridemia (2021). DOI: 10.1016/j.jacc.2021.06.011.
NHLBI/NIH. High Blood Triglycerides (2023).
American Heart Association. 2026 Dietary Guidance. DOI: 10.1161/CIR.0000000000001435.

Educational content for adults. This guidance does not replace an individual consultation, diagnosis or treatment.

High triglycerides: how to manage them?