Triglyceridesmmol/L
Circulating fat & metabolic health
Typical optimal range
0–1.7 mmol/L
An optimal fasting level is generally considered to be below 1.7 mmol/L, though reference ranges can vary slightly between laboratories, so your result should always be interpreted alongside your lab's own reference interval. These figures are indicative — the range printed on your own lab report is the definitive one for your results.
Triglyceride targets and lipid management in the UK follow NICE guideline NG238 (Cardiovascular disease: risk assessment and reduction, including lipid modification).
What is Triglycerides?
Triglycerides are the main form of fat circulating in the bloodstream, made up of a glycerol molecule bound to three fatty acid chains. They come from two sources: fat you eat (absorbed from the gut) and fat your liver makes from excess calories, particularly surplus carbohydrate and alcohol. Measuring fasting triglycerides gives a reliable snapshot of how well your body is managing energy metabolism and is a standard part of a full lipid profile used to assess cardiovascular risk.
What a high Triglycerides means
A raised triglyceride level is a signal worth taking seriously — it suggests the body may be producing or clearing fat less efficiently than ideal, and it often points to underlying metabolic or lifestyle factors worth exploring with your GP.
- High refined carbohydrate or sugar intake. When you consume more carbohydrate than the body needs for immediate energy, the liver converts the surplus into triglycerides. Diets high in ultra-processed foods, sugary drinks, white bread, and pastries are a common driver in the UK population.
- Excess alcohol. Alcohol is metabolised almost entirely by the liver, where it readily stimulates triglyceride production. Even moderate but regular drinking can push levels up noticeably, and it is one of the most common reversible causes of raised triglycerides.
- Insulin resistance or type 2 diabetes. When cells become resistant to insulin, the liver ramps up triglyceride synthesis and releases more fat-carrying particles into the bloodstream. Raised triglycerides alongside a high waist circumference, raised fasting glucose, or low HDL can be a marker of metabolic syndrome.
Triglycerides are sensitive to very recent food intake, so a non-fasting sample will read considerably higher than a fasting one — always check whether your sample was taken fasted before drawing conclusions. Certain medications (including beta-blockers, corticosteroids, and some antipsychotics) can also raise levels.
What a low Triglycerides means
Low triglyceride levels are not usually a clinical concern and for most people simply reflect a healthy diet and good metabolic health.
- Overactive thyroid (hyperthyroidism). An overactive thyroid speeds up metabolism and fat breakdown, which can drive triglycerides to unusually low levels. If very low levels are found alongside symptoms such as weight loss, palpitations, or anxiety, thyroid function is worth checking.
- Malabsorption. Conditions that impair fat absorption in the gut — such as coeliac disease or inflammatory bowel disease — can result in low circulating triglycerides because dietary fat is not entering the bloodstream normally.
In the vast majority of cases, a low triglyceride result requires no action and is considered favourable.
Should I be worried?
A single raised triglyceride reading is not a diagnosis of anything, and one result can be influenced by what you ate or drank in the days before the test. It is worth repeating a borderline or raised result under proper fasting conditions before drawing firm conclusions. If levels are persistently elevated, your GP may want to look at the full lipid profile — including LDL and HDL cholesterol — alongside fasting glucose or HbA1c, liver function, and thyroid function, to build a clearer picture of what is driving the rise. Very high levels (typically above 10 mmol/L) carry a risk of acute pancreatitis and warrant prompt medical review. For most people with moderately raised levels, a conversation with their GP about lifestyle adjustments is a very reasonable first step.
What actually helps
For most people, triglyceride levels respond well to targeted lifestyle changes, often within a few weeks.
- Reduce sugar and refined carbohydrates. Cutting back on sugary drinks, sweets, white bread, pastries, and ultra-processed foods is typically the single most effective dietary change — the liver makes far less triglyceride when the carbohydrate surplus is removed.
- Limit alcohol. Reducing or stopping alcohol can produce a rapid and significant fall in triglycerides, particularly if intake has been regular. NHS guidance recommends staying within 14 units per week, spread across several days, with alcohol-free days.
- Increase physical activity. Regular moderate-intensity aerobic exercise — such as brisk walking, cycling, or swimming — improves how efficiently the body clears triglycerides from the blood. Even 150 minutes per week, as recommended by NHS guidelines, makes a meaningful difference.
- Achieve or maintain a healthy weight. Excess body fat, particularly around the abdomen, is closely linked to raised triglycerides. Even a modest reduction in weight — around 5–10% of body weight — can produce a clinically meaningful improvement.
There is good supporting evidence for specific foods that help lower triglycerides or support healthy fat metabolism.
Oily fish (salmon, mackerel, sardines, herring)
Rich in long-chain omega-3 fatty acids (EPA and DHA), which reliably reduce triglyceride synthesis in the liver — the evidence base here is among the strongest in nutritional science.
Non-starchy vegetables
High in fibre and very low in the fermentable carbohydrates that drive triglyceride production; replacing refined carbs with vegetables is directly beneficial.
Legumes (lentils, chickpeas, beans)
Soluble fibre in legumes slows carbohydrate absorption and helps moderate post-meal triglyceride spikes, while also supporting a healthy gut microbiome.
Wholegrains (oats, barley, wholegrain bread)
Replacing refined grains with wholegrains reduces the glycaemic load of meals, lessening the stimulus for the liver to produce excess triglycerides.
Nuts (walnuts, almonds)
Provide unsaturated fats, plant-based omega-3s (walnuts in particular), and fibre — regular nut consumption is associated with a modest reduction in triglycerides in clinical trials.
Berries and whole fruit (in moderation)
Whole fruit contains fibre that slows fructose absorption, unlike fruit juice; the evidence supports whole fruit as part of a balanced diet without the triglyceride-raising effect seen with high free-sugar intake.
Track your own Triglycerides
Upload a lab PDF and Better Days trends Triglycerides over time, flags it when it drifts, and suggests foods that help.
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Sources & further reading
These are reputable UK health resources for further reading. This page is written to be consistent with their guidance but is not a substitute for them.
For information only — not medical advice, and not individually reviewed by a clinician. Reference ranges vary by lab and individual. Discuss any results with a qualified clinician before making changes.