High triglyceride readings often appear alongside abdominal weight gain, insulin resistance, and fatty liver disease. The encouraging news? Consistent lifestyle tweaks—layered with medical support when needed—can lower your levels and reduce cardiovascular risk.
What counts as “high”?
- Optimal: below 150 mg/dL (1.7 mmol/L) in a fasting test.
- Borderline high: 150–199 mg/dL.
- High: 200–499 mg/dL.
- Very high: 500 mg/dL or more (this range carries a pancreatitis risk).
Even if your blood test was non-fasting, readings above 175 mg/dL merit a follow-up conversation with your doctor. Clinicians also consider HDL cholesterol, blood pressure, waist circumference, and HbA1c before deciding on treatment.
Lifestyle changes that really move the needle
Reset your plate
- Build meals around vegetables, beans, lentils, whole grains, and lean proteins.
- Swap white rice, pastries, and sugary drinks for wholegrain or low-GI options to blunt post-meal glucose spikes.
- Enjoy healthy fats—olive oil, avocado, nuts, salmon—two to three times weekly.
Tame portion sizes and snacking
- Use smaller plates, and measure starch servings (think: half a rice bowl instead of a full one).
- Keep added sugars under 25 g daily for women and 36 g for men—that’s fewer bubble teas and sweetened coffees.
- Reach for fibre-rich snacks such as fresh fruit, unsalted nuts, yoghurt, or edamame.
Move on purpose
- Aim for 150 minutes of moderate aerobic activity weekly (fast walking, cycling, swimming).
- Add two strength sessions to improve insulin sensitivity and preserve muscle mass.
- Break up long sitting blocks with mini movement breaks—three to five minutes every hour helps clear circulating fats.
Watch alcohol and smoking
- Alcohol is a major triglyceride driver. Many patients need to reserve drinks for special occasions or pause entirely until numbers improve.
- Smoking compounds cardiovascular risk and affects lipid metabolism; seek a quit plan if you need support.
Address underlying conditions
- Optimise diabetes, thyroid, kidney, or liver conditions with your doctor.
- Review medications (e.g., steroids, hormone therapy) that may elevate triglycerides—in some cases a dose adjustment helps.
- Discuss supplements such as prescription omega-3s or plant sterols; avoid self-prescribing without professional guidance.
Why modest weight loss helps
Dropping even 5–10% of your body weight can reduce triglycerides by 20–30%. Focus on gradual progress (0.5–1 kg per week) by combining meal planning, regular activity, adequate sleep, and stress management.
When lifestyle isn’t enough
Triglycerides persistently above 500 mg/dL warrant medication to prevent pancreatitis. Doctors may prescribe fibrates, statins, or high-dose omega-3 ethyl esters. Remember that tablets work best when you continue logging meals, movement, and alcohol intake to spot triggers.
Seek urgent care if severe abdominal pain, nausea, or vomiting occur together with very high triglycerides—these could signal pancreatitis.
Make it actionable
Pick one or two changes for the next two weeks—perhaps swapping sugary drinks for water and adding a 20-minute evening walk. Track how you feel, and review your progress with a healthcare professional who can monitor lipids, blood sugar, blood pressure, and weight.
The OnlineDoctor.sg team can help you interpret lab results, set realistic goals, and arrange follow-up tests so you stay on track with cholesterol and triglyceride management.
