What are Triglycerides?
Triglycerides are fats formed when your body converts excess calories — especially from sugars, refined carbohydrates, alcohol, or dietary fats — into stored energy. When you consume more calories than your body needs, the liver converts the excess into triglycerides and stores them in fat cells for later energy use.
When you fast, sleep or exercise, your body breaks triglycerides down into fatty acids to use for energy. But having too many triglycerides in the bloodstream can damage blood vessels and organs over time.
Higher triglyceride levels are linked with increased risk of heart and vascular disease, but they rarely cause symptoms on their own, which is why routine screenings are important.
Why Do Triglycerides Matter?
- Store excess calories and create energy reserves in fat cells
- Help absorb fat-soluble vitamins such as vitamins A, D, E, and K, and transport them through the digestive tract into the bloodstream
- Regulate the immune response and influence inflammation
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How to Interpret Triglycerides
(Ranges may vary slightly by lab)
Standard reference ranges represent the middle 95% of healthy individuals but don’t necessarily reflect levels associated with longevity. Optimal ranges are derived from clinical guidelines, peer-reviewed research, and real-world outcomes data, with an emphasis on levels associated with peak functioning and reduced disease risk.
Benefits of Optimizing Triglycerides
- Reduced risk of cardiovascular disease
- Improved insulin sensitivity and lower risk of type 2 diabetes1
- Reduced visceral fat
- Improved metabolic health
- Improved liver health and reduced risk of nonalcoholic fatty liver disease (NAFLD)2
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Low Triglycerides Levels
In most cases, low triglycerides aren’t a cause for concern; however, significantly low (<40 mg/dL) levels may be a sign of an underlying condition. Symptoms are typically related to the condition lowering triglycerides.
Symptoms:
- Typically asymptomatic
- Fatigue
- Weakness
- Dry skin
Causes:
- Hyperthyroidism
- Malnutrition
- Chronic liver disease
- Malabsorption disorders
Healthspan Impacts:
- Higher risk of hemorrhagic stroke3
High Triglycerides Levels
Symptoms:
- Often no symptoms
- Yellow waxy skin deposits (xanthomas)
- Severe abdominal pain (pancreatitis)
- Nausea
- Vomiting
Causes:
- High sugar or alcohol intake
- Obesity
- Lack of exercise
- Type 2 diabetes
- Kidney disease
- Hypothyroidism
- Genetic lipid disorders
Healthspan Impacts:
- Risk of atherosclerosis, heart attack, and stroke
- Increased risk of pancreatitis
- Risk of metabolic syndrome, insulin resistance, and/or high blood pressure
- Linked to non-alcoholic fatty liver disease
- Increased amyloid deposition, which is associated with Alzheimer’s disease4
How Hone Treats Out of Range Triglycerides
Hone takes a proactive approach to heart health by looking for signs of cardiovascular risk early through comprehensive biomarker testing. Rather than relying on total cholesterol alone, physicians evaluate it alongside LDL, HDL, ApoB, insulin resistance markers, and liver health indicators to understand a patient’s overall risk. Treatment plans focus on lowering atherogenic particles, improving metabolic health, and reducing long-term cardiovascular risk.
- Statins (e.g Rosuvastatin)* — to lower triglycerides and reduce cardiovascular risk
- Metformin — to lower triglycerides and improve glucose regulation
- GLP-1 receptor agonists — to improve metabolic health and reduce triglycerides
- Fibrates* — to significantly lower high triglycerides
- Insulin therapy* — to rapidly lower triglycerides in severe cases
*Your Hone Physician does not prescribe these treatments but will recommend further evaluation and help coordinate care with your primary care provider when medical treatment is indicated.
- Omega-3 fatty acids
- Niacin5
- Consume a fiber-rich diet
- Replace saturated fats with healthy fats like olive oil, nuts, and avocados
- Get at least 150 minutes of moderate-intensity exercise per week (even a single bout of aerobic exercise can lower triglycerides quickly)6
- Adopt a stress-reducing practice (meditation, yoga)
- Limit or avoid alcohol
- Prioritize sleep quality, aiming for around 7-8 hours per night (both short and long sleep are associated with higher triglyceride levels)7
Tirosh, A., et al. (2008). Changes in triglyceride levels over time and risk of type 2 diabetes in young men. Diabetes care.
↑Tomizawa, M., et al. (2014). Triglyceride is strongly associated with nonalcoholic fatty liver disease among markers of hyperlipidemia and diabetes. Biomedical Reports.
↑Rist, P. M., et al. (2019). Lipid levels and the risk of hemorrhagic stroke among women. Neurology.
↑Nägga, K., et al. (2018). Increased midlife triglycerides predict brain β-amyloid and tau pathology 20 years later. Neurology.
↑Boden, W. E., et al. (2011). Niacin in patients with low HDL cholesterol levels receiving intensive statin therapy. The New England journal of medicine.
↑Bellou, E., et al. (2013). Effect of high-intensity interval exercise on basal triglyceride metabolism in non-obese men. Applied physiology, nutrition, and metabolism.
↑Kaneita, Y., et al. (2008). Associations of Usual Sleep Duration with Serum Lipid and Lipoprotein Levels. Sleep.
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Reviewed for Accuracy by Our Medical Review Board
This biomarker information has been reviewed by a member of Hone’s medical review board. As part of the medical review team, physicians fact-check this content against the latest research and their own experience treating their patients.
Ashley Winter, M.D., is a board-certified urogynecologist trained at Weill Cornell and Cleveland Clinic. She specializes in female and male sexual dysfunction, urinary issues, genital pain, and hormone therapy.
James Staheli, D.O., is the Medical Director for Broad Health, Hone Health’s affiliated medical practice and a family medicine doctor in Atlanta, Georgia.
