Triglycerides are fats made from excess calories. After a meal, calories the body does not immediately need—especially from refined carbohydrates and sugar—are converted into triglycerides for energy storage. Chronically elevated triglycerides increase the risk for heart disease and are often a marker of metabolic syndrome or type 2 diabetes.
The link between sugar intake and high triglycerides is well established. Research published in the Proceedings of the Society for Experimental Biology and Medicine (2000;225:178–183) demonstrated that increased sugar consumption raises triglyceride levels.
Effective strategies for lowering triglycerides include reducing refined carbohydrates, limiting alcohol, and regular physical activity. Omega-3 fatty acids are among the most well-studied nutritional approaches. Studies published in the American Journal of Clinical Nutrition and recommended by the Canadian Medical Association Journal show that fish oil significantly lowers triglyceride levels, particularly after meals.
Garlic may also be helpful. A meta-analysis published in the Journal of the Science of Food and Agriculture (2012) reviewing 26 controlled studies found that garlic supplementation reduced both cholesterol and triglycerides.
