Triglycerides

Triglycerides are the main form of fat in food, and also how the body stores energy in fat tissue. Some triglycerides travel in the blood, and high levels increase the risk of heart disease and, if very high, pancreatitis.

What is it?

A triglyceride is made of three fatty acids attached to a glycerol backbone. About 95 percent of the fat in food is triglyceride. The liver also makes triglycerides from extra carbohydrate, sugar and alcohol. They travel in the blood inside lipoproteins (chylomicrons and VLDL).

What it does

1. Store energy in fat tissue for later use
2. Provide energy, especially during rest and long, steady exercise
3. Cushion organs and insulate the body
4. Carry fat-soluble vitamins and essential fatty acids

Food sources

All cooking oils, butter, ghee, lard, nuts, seeds, avocado, fatty fish, fatty meat, full-fat dairy and fried and baked foods contain triglycerides. The type of fatty acids they hold determines whether they are healthy or not.

Singapore food examples

1. Cooking oils and fried foods
2. Nuts, seeds and avocado
3. Fish, especially oily fish, and meat
4. Coconut milk and santan
5. To lower blood triglycerides: cut sweet drinks, alcohol and refined carbohydrate, and eat more fish

How much do I need?

There is no recommended intake for triglycerides; the total fat guideline applies — see Singapore's dietary guidelines for adults (HealthHub). A fasting blood triglyceride level under about 1.7 mmol/L (150 mg/dL) is usually considered normal; ask your doctor what is right for you.

Low intake and deficiency

The body needs fat, but low blood triglycerides are not a problem. Not eating enough fat can lead to low energy, poor vitamin absorption and low body fat.

Too much and safety

High blood triglycerides raise heart disease risk, and very high levels (above about 5.6 mmol/L or 500 mg/dL) can cause inflammation of the pancreas (pancreatitis). Common causes are excess weight, sugary drinks, refined carbohydrate, excess alcohol, type 2 diabetes, some medicines and genes.

To lower them: lose excess weight, cut sugary drinks, sweets and alcohol, eat fish twice a week, be active, and use unsaturated fats. See your doctor, who may recommend medicine.

Absorption and bioavailability

Triglycerides are broken down by pancreatic lipase into fatty acids and monoglycerides, absorbed in the small intestine, rebuilt into triglycerides and packaged into chylomicrons that enter the lymph and blood. Medium-chain triglycerides (from coconut and palm kernel oil) are absorbed faster and go directly to the liver.

Connection to daily life

1. Heart health: triglycerides and cholesterol are measured together in a lipid profile
2. Exercise: regular activity lowers triglycerides — see Exercise
3. Alcohol and sugar: the two biggest dietary drivers of high triglycerides
4. Healthy ageing: keep a healthy weight and have regular checks

Sources: 1. National Academies of Sciences, Engineering, and Medicine — Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005) 2. HealthHub Singapore — Recommended Dietary Allowances: https://www.healthhub.sg/well-being-and-lifestyle/food-diet-and-nutrition/recommended_dietary_allowances 3. HealthHub Singapore — Dietary guidelines for adults: https://www.healthhub.sg/well-being-and-lifestyle/food-diet-and-nutrition/dietary_guidelines_adults 4. Health Promotion Board — Singapore Food Insights Database (SG FoodID): https://www.hpb.gov.sg/healthy-living/food-and-beverage/sgfoodid/ 5. FAO/INFOODS — Food composition tables and databases: https://www.fao.org/food-composition/tables-and-databases/en/