Is it better to have more or less triglycerides?

December 24, 2025 •

3 min read

According to the Cleveland Clinic, about 25% of people in the U.S. have high triglycerides. While your body needs some of this type of fat for energy, the question of whether it is better to have more or less triglycerides is crucial for understanding your cardiovascular health and overall well-being.

Quick Summary

This article explains the function of triglycerides, outlines the health risks associated with high levels (hypertriglyceridemia) and what extremely low levels might indicate. It details the optimal ranges and provides actionable lifestyle strategies to manage your lipid profile effectively.

Key Points

Less is Generally Better: For most people, lower triglyceride levels within the normal range (under 150 mg/dL) are associated with better cardiovascular health.
Extremely High Levels are Dangerous: Triglycerides above 500 mg/dL can cause acute pancreatitis, a severe inflammation of the pancreas.
Extremely Low Levels Need Investigation: Very low triglycerides (below 40 mg/dL) may signal underlying conditions like malnutrition or hyperthyroidism, though low levels within the normal range are beneficial.
High Levels are Often Symptomless: You often won't know if your triglycerides are high without a blood test, which is why routine checkups are important.
Lifestyle is Key for Management: Diet and exercise are the primary tools for keeping triglycerides in a healthy range, and can often be more effective than medication alone.
Triglycerides vs. Cholesterol: Although both are lipids, triglycerides are fats for energy, while cholesterol is a waxy substance for building cells.

Understanding Triglycerides: The Body's Energy Reserves

Triglycerides are the most common type of fat in the body, circulating in the bloodstream and serving as the primary source of stored energy. After you eat, your body converts any unused calories into triglycerides, which are then stored in fat cells. When your body needs fuel between meals, hormones release these stored fats. In this way, triglycerides are a vital part of your metabolism, but like many biological processes, balance is key. The issue arises when there is an overabundance of these lipids in the blood, a condition known as hypertriglyceridemia, which can pose significant health risks.

Why High Triglycerides Pose a Risk

High triglyceride levels are a major concern for cardiovascular health. They contribute to the thickening and hardening of artery walls, a process called arteriosclerosis. This buildup can lead to a host of serious complications, including heart attacks and strokes. Furthermore, high triglycerides are often associated with a cluster of conditions known as metabolic syndrome, which includes high blood pressure, high blood sugar, and obesity. In severe cases, very high triglycerides (above 500 mg/dL) can lead to acute pancreatitis, a life-threatening inflammation of the pancreas.

The Health Implications of Very Low Triglycerides

While less common, having abnormally low triglyceride levels can also indicate an underlying issue. Extremely low levels (typically below 40 mg/dL) are not dangerous in and of themselves but can be a marker for other serious conditions.

Potential Causes of Very Low Triglycerides:

Malnutrition or Malabsorption: This can result from a poor diet or a digestive tract that cannot properly absorb fats and other nutrients.
Hyperthyroidism: An overactive thyroid gland speeds up metabolism, which can lead to low triglycerides.
Genetic Disorders: Rare conditions like abetalipoproteinemia affect the body's ability to produce lipoproteins needed to carry fats.
Liver Disease: Impaired liver function can affect lipid metabolism, leading to reduced triglyceride production.

Comparison Table: High vs. Low Triglycerides


Feature	High Triglycerides (Hypertriglyceridemia)	Low Triglycerides (Hypotriglyceridemia)
Associated Health Risks	Increased risk of heart attack, stroke, metabolic syndrome, pancreatitis.	May indicate malnutrition, malabsorption, liver disease, or hyperthyroidism.
Symptom Profile	Rarely has noticeable symptoms; often detected via routine blood tests.	Symptoms typically related to underlying cause, such as fatigue, weight loss, or digestive issues.
Primary Cause	Excess calorie consumption, high sugar/refined carb diet, obesity, excessive alcohol, genetics.	Poor diet, genetic conditions, thyroid or liver dysfunction.
Treatment Focus	Lifestyle modifications (diet, exercise) and sometimes medication (statins, fibrates).	Treatment of the underlying cause; balanced nutrition to address deficiencies.

Lifestyle Strategies for Managing Triglycerides

Managing your triglyceride levels effectively often involves making strategic lifestyle adjustments. These changes can be highly effective in bringing your levels into a healthy range.

Exercise Regularly: Aim for at least 30 minutes of moderate-intensity physical activity most days of the week. Regular exercise helps burn excess calories and boosts lipoprotein lipase, an enzyme that clears triglycerides from the blood.
Limit Sugars and Refined Carbohydrates: Your body converts simple carbs and sugars, especially fructose, into triglycerides. Reducing your intake of sugary drinks, white bread, and pastries is crucial for lowering your levels.
Choose Healthier Fats: Replace saturated and trans fats found in red meat and processed foods with healthier monounsaturated and polyunsaturated fats. Excellent sources include oily fish (like salmon), nuts, and olive oil.
Moderate Alcohol Consumption: Alcohol is high in calories and sugar and can significantly spike triglyceride levels. If your levels are very high, it is best to avoid alcohol completely.
Maintain a Healthy Weight: Losing even a small amount of weight (5-10% of your body weight) can lead to a significant decrease in triglycerides.

Conclusion

In summary, the answer to "Is it better to have more or less triglycerides?" is that neither extreme is ideal. Your body requires a normal, healthy amount of this fat for energy, and the goal is to maintain that balance. High triglyceride levels are a silent risk factor for serious cardiovascular events and pancreatitis, while very low levels can signal other underlying health problems. The key is regular monitoring through a lipid panel and adopting a heart-healthy lifestyle focused on exercise, a balanced diet, and responsible alcohol consumption. For those with consistently elevated levels, a doctor may recommend medication alongside lifestyle changes to mitigate long-term health risks. For authoritative information on healthy lipid levels, consult resources from the National Heart, Lung, and Blood Institute.

Disclaimer: This article is for informational purposes only and is not medical advice. Consult with a healthcare professional to understand your personal lipid profile and for any health concerns.

Frequently Asked Questions

A normal triglyceride level for adults, as defined by medical guidelines, is typically less than 150 milligrams per deciliter (mg/dL) after fasting.

Both are lipids, but triglycerides are fats that store unused calories for energy, whereas cholesterol is a waxy substance used by the body to build cells and produce hormones.

High triglycerides are often caused by lifestyle factors such as excess calorie intake, a diet high in sugar and refined carbohydrates, and heavy alcohol consumption. Medical conditions like obesity and uncontrolled diabetes also play a significant role.

Yes, for many people, lifestyle changes including a diet low in sugar and refined carbs, alongside regular exercise, can be very effective at lowering high triglyceride levels.

Moderately low triglycerides are generally healthy, but extremely low levels (below 40 mg/dL) may indicate an underlying condition such as malnutrition, malabsorption, or a thyroid disorder.

For most adults, a lipid panel that includes triglycerides should be checked as part of a routine physical exam, typically every four to six years. However, those with risk factors may need more frequent testing.

Yes, it is possible. This can be caused by factors like a diet high in carbs and sugar, heavy alcohol use, or certain health conditions, even if overall cholesterol levels appear normal.