Triglycerides are a type of fat made up of a glycerol molecule with three fatty acids attached. After a meal, excess calories that the body does not immediately need—especially from refined carbohydrates and sugars—can be converted into triglycerides and stored for later use.
When triglyceride levels become elevated, they may increase the risk of cardiovascular disease and are often associated with metabolic syndrome and type 2 diabetes.
The relationship between high sugar and refined carbohydrate intake and elevated triglycerides has been well documented. A study published in the Proceedings of the Society for Experimental Biology and Medicine (2000;225:178–183) found that higher sugar consumption was associated with increased triglyceride levels.
Lifestyle factors appear to play an important role in triglyceride balance. Research suggests that reducing refined carbohydrates and alcohol intake, along with regular physical activity, may help support healthier triglyceride levels.
Certain nutrients have also been studied for their relationship to triglycerides. Omega-3 fatty acids are among the most extensively researched. A study in the American Journal of Clinical Nutrition (1993;58:68–74) found that omega-3 fatty acids reduced post-meal (postprandial) triglyceride levels. Fish oil was also discussed as a supportive strategy for elevated triglycerides in the Canadian Medical Association Journal (1991;145(7):821).
Garlic has also been evaluated in this context. A meta-analysis published in the Journal of the Science of Food and Agriculture (Volume 92, Issue 9, July 2012, Pages 1892–1902) reviewed 26 controlled studies and found that garlic supplementation was associated with reductions in both cholesterol and triglyceride levels.
