KEY TAKEAWAYS:
- High triglycerides can increase your risk of heart disease, while levels of 5.7 mmol/L or above require prompt medical attention due to pancreatitis risk.
- Cut back on sugary drinks, refined carbohydrates and alcohol, while enjoying balanced meals with vegetables, wholegrains and oily fish.
- Regular exercise, appropriate weight management and good blood sugar control can help lower triglycerides without completely overhauling your lifestyle.
- Supplements such as omega-3 may help, but check with your doctor or pharmacist before using them, especially if your triglycerides are very high.
So, your blood test results are back, and somewhere between your cholesterol numbers and the bit where you tried to decipher the laboratory abbreviations, you spotted it: high triglycerides.
Brilliant. Another thing to add to the mental list of adult responsibilities, alongside remembering to defrost dinner and pretending you understand your pension.
Before you panic or immediately throw every carbohydrate in your kitchen into the bin, take a breath. High triglycerides are common, and there are practical ways to bring them down.
First, What Exactly Are Triglycerides?
Triglycerides are a type of fat found in your blood. When you eat, your body converts calories it doesn't immediately need into triglycerides and stores them in fat cells. Later, it can use that stored energy between meals.
Think of them as your body's energy savings account. Perfectly useful in moderation, but having too much circulating in your bloodstream isn't ideal.
When you regularly consume more energy than your body uses, particularly from excess added sugars, refined carbohydrates and alcohol, triglyceride levels can rise. Certain medical conditions and inherited tendencies can push them higher, too.
And yes, you can have high triglycerides even if your cholesterol looks reasonably normal. Your blood test is a team of numbers, not a single overall grade.
How High Is Too High?
Before deciding that your results are a five-alarm emergency, check the actual number and the units used by your laboratory.
For triglycerides measured in milligrams per decilitre (mg/dL), the usual adult categories are:
| Triglyceride level (mmol/L) | Interpretation |
| Below 1.7 | Normal / desirable |
| 1.7–2.2 | Borderline high |
| 2.3–5.6 | High |
| 5.7 or above | Very high |
Your result also needs context. Had you eaten before the test? Were you unwell? Have your levels changed since your previous blood test?
A non-fasting result can be useful, but your doctor may recommend a fasting test to clarify an elevated reading. One number rarely tells the whole story.
IMPORTANT:
High triglycerides don't automatically mean you've been eating badly or neglecting your health. Genetics and medical conditions matter, too. If you feel you've been doing everything right and your numbers are still elevated, that is a reason to investigate further, not a reason to blame yourself.
Should I Be Worried If My Triglycerides Are High?
The honest answer is: it depends on how high they are and what else is happening with your health.
Mildly or moderately elevated triglycerides usually aren't an immediate emergency. However, persistently high levels can contribute to cardiovascular risk, especially when combined with low HDL cholesterol, diabetes, high blood pressure or other risk factors.
Very high triglycerides deserve more urgent attention because they increase the risk of acute pancreatitis. This risk becomes more concerning at levels around 11.3 mmol/L and above, although it can rise at lower levels too.
What Food Should You Avoid If Triglycerides Are High?
You don't necessarily need to ban entire food groups. You do need to pay attention to the foods and drinks that can push your triglycerides upwards.
1. Sugary drinks and added sugar
Start with the easiest place to look: drinks.
Soft drinks, sweetened coffees, energy drinks and fruit drinks can deliver a surprising amount of sugar without making you feel full. Several sweetened coffees across the day can quietly add up, even if your meals seem sensible.
Try swapping some of these for water, sparkling water or unsweetened tea. Whole fruit is generally a better choice than fruit juice because it contains fibre and is more filling.
2. Refined carbohydrates in oversized portions
White bread, white rice, pastries and many processed snacks aren't automatically forbidden. Portion sizes and your overall diet matter.
If rice is a daily staple in our Malaysian household, you DON’T NEED to declare war on it (please, guys). Try adjusting portions, adding vegetables and including protein such as fish, tofu, eggs or beans. Wholegrain alternatives can also help increase fibre intake.
3. Alcohol
If your levels are elevated, reducing or avoiding alcohol is worth discussing with your doctor. If triglycerides are very high, complete avoidance may be recommended until they are under control.
4. Foods high in saturated fat
Butter, fatty or processed meats, and some full-fat dairy products can contribute to an unfavourable cardiovascular risk profile. Replacing some saturated fats with unsaturated fats from foods such as nuts, seeds, olive oil and oily fish is generally a sensible move.
Importantly, don't focus exclusively on fat grams. Added sugars, alcohol, overall calorie intake and your individual medical circumstances matter when managing triglycerides.
How To Lower High Triglycerides Without Overhauling Your Entire Life
You don't need to become the person who meal-preps 21 perfectly portioned containers every Sunday. Start with a few changes you can actually maintain.
Move More, Even If You're Not A Gym Person
Regular physical activity helps lower triglycerides and supports heart health. Aim for around 150 minutes of moderate-intensity activity each week, such as brisk walking, cycling or swimming, if your health allows.
Can't face the gym after work? Walk for 15 minutes after lunch. Take the stairs when practical. Put on music and clean the kitchen with unnecessary enthusiasm.
The point isn't to earn your dinner. It's to give your body regular opportunities to use energy and improve how it handles blood sugar and fats.
Pay Attention To Portion Sizes
You can eat nutritious food and still consume more energy than your body needs. Nuts, olive oil and wholegrain foods can all fit into a healthy diet, but nutritious doesn't mean unlimited.
Try eating regular, balanced meals rather than swinging between skipping lunch and arriving home ready to eat everything that isn't nailed down.
If rice is a daily staple, you don't need to ban it. Try adjusting your portion, adding vegetables and including protein such as ikan kembung, tofu, eggs or tempeh. You can still enjoy nasi lemak or roti canai occasionally; just consider how often you eat them and what your overall diet looks like.
Work On Your Weight If Appropriate
If you're carrying excess weight, losing even a modest amount may help reduce triglycerides. However, weight management isn't the only treatment, and not everyone with high triglycerides needs to lose weight.
Your doctor can help you work out whether weight loss is appropriate for you, especially if you have other health conditions or a history of disordered eating.
Don't Ignore Your Sleep And Blood Sugar
Poorly controlled diabetes can substantially elevate triglycerides. If you have diabetes or prediabetes, managing blood glucose is an important part of the picture.
Sleep also matters for general metabolic health. Aim for a consistent sleep schedule where possible, but don't assume a few nights of better sleep will fix a significantly elevated blood test. Lifestyle measures work alongside appropriate medical care, not instead of it.
Can Supplements Help Lower High Triglycerides?
Some supplements may help, but they're not a replacement for a balanced diet or prescribed treatment.
- Omega-3 (fish oil): Can lower triglycerides at effective doses. Prescription products are different from ordinary fish oil supplements.
- Psyllium husk: May help lower LDL cholesterol, although its effect on triglycerides is limited.
- Niacin (vitamin B3): Can lower triglycerides, but high doses may cause side effects and should only be used under medical supervision.
If you're considering supplements, speak to your doctor or pharmacist first, especially if you take medication or have very high triglyceride levels. Supplements alone are not enough to manage triglycerides of 5.7 mmol/L or above.
Your Next Step Doesn't Have To Be Complicated
Finding out you have high triglycerides can feel like another health problem you didn't ask for. But the number on your report is information you can use, not a verdict on how well you're doing at being a person.
Start by understanding your actual level. Arrange a discussion with your healthcare professional, especially if the result is substantially elevated, and ask whether you need further testing or treatment.
For those looking to add an omega-3 supplement to their routine, Nano Singapore Omega-3 Fish Oil Plus is one option to consider. It contains EPA and DHA, two omega-3 fatty acids that can help lower triglycerides at sufficient doses. However, each softgel provides 180 mg of EPA and 120 mg of DHA, so it should not be considered a substitute for prescription treatment when triglycerides are significantly elevated. Speak to your doctor or pharmacist to determine whether it is suitable for you
Frequently asked questions (FAQs)
What causes high triglycerides?
Eating too much sugary, oily, or fried food can raise your triglycerides. Not moving enough and drinking too much alcohol can also play a part.
How can I lower high triglycerides naturally?
Eat more vegetables, fruits, and whole grains, and cut back on sweet drinks and fried food. Staying active with daily walks can also help.
When should I talk to a doctor about high triglycerides?
If a blood test shows your triglycerides are high, it is a good idea to check in with a doctor. They can guide you on the next steps that suit you.
References
Ministry of Health Malaysia, Academy of Medicine of Malaysia, & National Heart Association of Malaysia. (2023). Clinical practice guidelines: Management of dyslipidaemia (6th ed.). https://www.moh.gov.my/images/04-penerbitan/penerbitan-klinikal/panduan-amalan-klinikal/e-CPG_on_Dyslipidaemia_2023_6th_Ed.pdf?
National Health Service. (n.d.). High cholesterol. https://www.nhs.uk/conditions/high-cholesterol/
National Library of Medicine. (n.d.). Triglycerides. https://medlineplus.gov/triglycerides.html
