What It Means, Normal Readings & How to Control Them

Triglycerides are an important component of our blood profile. Even though it is often mentioned together with cholesterol, triglycerides have different roles and impacts on body health. Visit the Ministry of Health’s MyHealth portal for other important health information at www.myhealth.gov.my/

Triglycerides are a type of fat in the blood that is important as a source of energy, but if it is too high it can increase the risk of heart attack, stroke and inflammation of the pancreas.

See the full distribution below.

What are Triglycerides?

Triglycerides are a type fat (lipid) which is mainly found in your blood.

When you eat, your body converts unused calories into triglycerides. This fat is stored in your fat cells.

When the body needs energy between meals, the hormone will release triglycerides to be used as fuel.

However, if you regularly consume more calories than you burn (especially from carbohydrates and fats), you may experience high triglyceride levels in your blood (hypertriglyceridemia).

Simply put, triglycerides are the main form of fat that is formed when excess calories (mainly from carbohydrates and sugar) are stored by the body for later use as energy.

Produced in the liver and also derived from fatty and sugary foods, excess that is not used is stored in fat cells.

Difference between Triglycerides and Cholesterol

Triglycerides and cholesterol are two types of fat in the blood that are often tested for heart health, but they both have different functions and effects.

What is a Normal Triglyceride Reading?

A blood test (lipid profile) will usually show your triglyceride levels. The following are general guidelines according to medical standards shared by Public Health Malaysia

Triglycerides (TG): good <1.7, borderline 1.7–2.2, high 2.3–5.6, very high ≥5.6.

Causes of High Triglyceride Readings

High triglyceride levels are often caused by a combination of lifestyle, diet, and other controllable health factors. The main causes include excessive calorie intake and an inactive lifestyle.

Here are some of the main reasons why a person’s triglyceride numbers can be high:

1. Unhealthy Eating Habits

• Excessive Sugar Intake: Sweet foods and drinks (carbonated water, candy) are quickly converted by the liver into triglycerides.
• Simple Carbohydrates: Foods such as white rice, white bread and products made from wheat flour are quickly processed into sugar, then stored as fat.
• Saturated Fats & Trans Fats: Regularly consume fried foods, excessive coconut milk and animal fats.

2. Lifestyle

• Excess Calories: Consuming more calories than the body burns. Unused calories are stored as triglycerides.
• Lack of Physical Activity: Rarely exercising means the body does not have the opportunity to burn fat deposits in the blood.
• Alcohol Intake: Alcohol has a high sugar and calorie content so it stimulates the liver to produce more triglycerides.

3. Health Problems & Diseases

• Obesity: Especially fat that accumulates in the stomach (visceral fat).
• Stage 2 Diabetes: Uncontrolled blood sugar is often accompanied by high triglyceride levels.
• Hypothyroidism: An underactive thyroid gland disrupts fat metabolism in the body.
• Kidney or Liver Disease: Disorders of this organ affect the filtering and processing of lipids in the blood.

4. Genetic Factors & Drugs

• Hereditary Factors: Some individuals inherit genetic conditions (eg familial hypertriglyceridemia) which causes the body to produce too much triglycerides.
• Drug Side Effects: Use of certain medications such as steroids, diuretics, birth control pills, or high blood pressure medications (beta-blockers) can increase lipid readings.

5. Age & Gender Factors

• Menopause: Hormonal changes in women after menopause can cause increased levels of fat in the blood.
• Age Increase: Triglyceride levels tend to increase with age.

Adverse Effects of High Triglyceride Readings

Long-term high triglyceride readings are not just numbers on a laboratory report, but are an early warning of internal organ damage.

Here are some risks of a high triglyceride reading:

• Atherosclerosis (blocked arteries): Excess fat sticks to the walls of the arteries, causing them to narrow and increasing the risk of heart attack and stroke.
• Inflammation of the pancreas (pancreatitis): Levels >500 mg/dL trigger severe stomach pain, vomiting, and can be life-threatening if not treated quickly.
• Fatty liver disease: Fat builds up in the liver, causing long-term hepatitis or cirrhosis of the liver.
• Metabolic syndrome & diabetes: Combined with obesity, high blood pressure and uncontrolled blood sugar.
• Peripheral artery disease: Lack of blood flow to the legs, causing pain, numbness or ulcers.
• Skin problems: Yellow lumps (xanthoma) on the skin or eyelids if the level is very high.
• Abnormal heart rhythm: Increases the risk of arrhythmia and heart failure.

How to Control/Lower Triglycerides Naturally

1. Control Sugar and Carbohydrates

Controlling sugar intake is more important than simply controlling fat intake to reduce triglyceride levels.

The body produces triglycerides (TG) from excessive consumption of sweet drinks and simple carbohydrates.

Prioritize controlling sugar and carbohydrates in your daily diet to reduce TG production by the body.

2. Increase Omega-3 Uptake

Foods rich in Omega-3 fatty acids have been scientifically proven to help lower triglyceride levels in the blood.

You are advised to eat fish more than 3 times a week to supply sufficient Omega-3 fatty acids.

Choose fish rich in omega-3 such as deep sea fish (such as tuna, salmon, sardines) and many local fish such as mackerel, anchovies, yellow seal, cod, black pomace, red fish, stingrays, sea bream, catfish and catfish.

3. Choose Healthy Cooking Methods

The way food is prepared plays an important role in maintaining good fatty acid nutrition and avoiding excess fat.

Reduce or avoid frying to ensure the nutrients are maintained. Prefer steaming, grilling, or soup methods.

Further information

For the latest information regarding health, please visit the Ministry of Health’s MyHealth portal at www.myhealth.gov.my/

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Triglycerides FAQ