Lab marker
Triglycerides
TG · Serum triglycerides
The lipid most responsive to recent carbohydrate intake — an indirect marker of metabolic flexibility.
What it measures
Plasma concentration of triglyceride-rich lipoproteins (VLDL and chylomicron remnants). Strongly post-prandially modified; reflects recent carbohydrate and alcohol intake as well as baseline metabolic state.
Reference context
3 guideline sources
Triglycerides are the most volatile lipid measurement — single readings can swing 30–50% depending on recent meals and alcohol. Multiple fasting readings are more reliable for trend.
Population context — consult guideline targets below
Mechanism
Why moving this marker matters
Elevated triglycerides indicate excess hepatic VLDL production or impaired clearance. Beyond their direct atherogenic potential, high triglycerides typically travel with low HDL and small dense LDL — the metabolic-syndrome lipid pattern.
Guideline targets
What major guidelines recommend
ESC 2019 (optimal, fasting)
<1.7 mmol/L (<150 mg/dL)
ESC 2019 (high)
≥2.3 mmol/L (≥200 mg/dL) — risk-enhancing factor
ESC 2019 (very high)
≥5.6 mmol/L (≥500 mg/dL) — pancreatitis risk, urgent action
How to measure
The test, where to get it, when to repeat
Method
Standard blood draw. Fasting (12 hours) recommended for traditional cut-offs; non-fasting measurements use shifted thresholds.
Where
Part of the standard lipid panel everywhere.
Typical cost
Bundled with lipid panel — €5–15 standalone.
Fasting
Required
When to test
ESC 2019 dyslipidaemia
40+Part of standard lipid screening from age 40 (or earlier with risk factors).
Where to test
Independent labs offering this test
Healicus refers you to independent laboratories. You order from the lab; they take the sample, run it, and return your result on their own platform. Healicus never sees your value.
Randox Health
UK · EU · INTLClinic-based premium panels — wider biomarker breadth than home-test brands.
Visit Randox Health
Synlab
DE · EU · INTLEurope-wide medical lab network — referrals via partner GPs and direct-to-consumer programmes where offered.
Visit Synlab
Medichecks
UKUKAS-accredited home blood-test panels with GP-equivalent biomarker coverage.
Visit Medichecks
Thriva
UKApp-first subscription home testing, capillary draw, clinician-reviewed reports.
Visit Thriva
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Context
Reading the numbers
Triglycerides are the most volatile lipid measurement — single readings can swing 30–50% depending on recent meals and alcohol. Multiple fasting readings are more reliable for trend.
Caveats
Severe elevations (>10 mmol/L) constitute a pancreatitis emergency. Recent alcohol intake (24–72h prior) substantially elevates values.
Practices
What's been shown to influence this marker
High-dose EPA (icosapent ethyl 4g/day) lowers triglycerides by ~20% in adults with hypertriglyceridaemia. Lower-dose fish oil produces smaller but reliable effects (Skulas-Ray 2019 AHA Science Advisory).
Alcohol is a major driver of elevated triglycerides; reduction reverses dose-dependently within weeks.
Mediterranean pattern lowers triglycerides by ~10–15% in PREDIMED data, more in those with metabolic syndrome.
Mediterranean dietary pattern
Habit·Olive oil, fish, nuts, legumes, plants. The most-studied diet for cardiovascular and cognitive longevity.
Why
The Mediterranean pattern — heavy on plants, olive oil, fish, nuts, legumes; moderate fish and dairy; light on red meat — has the strongest evidence base of any specific diet for long-term cardiovascular and cognitive outcomes. PREDIMED, the largest trial, showed ~30% reduction in major cardiovascular events vs. low-fat control.
Slot in your day
How to do it
How
Olive oil as the primary fat. Plants at every meal. Fish 2–3× per week. Nuts daily (small handful). Red meat once a week or less. Wine optional, with food.
Sticking with it
Stock the kitchen for one week's pattern. Decisions live in the shopping list, not at mealtime.
Markers this may influence
Evidence
Omega-3 (EPA + DHA)
Supplement·Cardiovascular and cognitive benefits at 1–2g combined EPA+DHA. Skip if you eat 2+ servings of fatty fish weekly.
Why
EPA and DHA are long-chain omega-3 fatty acids primarily from fatty fish. They reduce triglycerides, support cell membrane function, and are concentrated in brain tissue. Supplementation is most useful for people who don't eat fatty fish regularly. Algae-derived versions exist for vegetarians.
How it works
Incorporated into cell membranes; competes with arachidonic acid in eicosanoid synthesis, shifting inflammatory signalling toward resolution.
Expected onset · ~12 weeks for steady-state membrane uptake
How to take
Dosage
1–2g combined EPA+DHA daily (check the label — total fish oil weight is misleading).
Timing
With a meal containing fat
On the label
Look for combined EPA+DHA per serving on the label, not just 'fish oil 1000mg'. Third-party tested for purity (IFOS, USP).
Ideal for
Anyone who eats fatty fish less than twice per week.
Safety
Markers this may influence
Evidence
Where to get it
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Limit alcohol intake
Habit·Lancet pooled analysis (n=599,912): lowest mortality risk threshold is ~100 g/week — about 5-6 standard drinks total.
Why
Wood et al. 2018 Lancet combined individual-participant data from 83 prospective studies (n=599,912 current drinkers in 19 high-income countries). Above ~100 g/week (about 5-6 UK standard units), all-cause mortality climbs in a dose-response manner. Below that threshold the curve is roughly flat — there is no protective effect. Reductions from heavier intake to ≤100 g/week could add up to 2 years of life expectancy at age 40.
How to do it
How
Track intake honestly for one week. If above threshold, set a weekly cap rather than a daily one (avoids the 'I'll catch up' trap). Several alcohol-free days per week is the simplest pattern. Sleep quality typically improves within 1-2 weeks of reduced intake.
Ideal for
Anyone currently drinking above ~100 g/week (≈one bottle of wine, six pints of beer, or a half-bottle of spirits).
Markers this may influence
Evidence
Reduce ultra-processed food
Habit·UPF intake correlates with mortality independent of total calories. The category, not just the calories, matters.
Why
Foods classified as ultra-processed (NOVA group 4) — packaged snacks, sweetened drinks, reformulated meats, ready meals — predict cardiovascular and all-cause mortality even after adjusting for total calories and macronutrient profile. Mechanisms include altered satiety signalling, additive effects, and displacement of whole foods.
Slot in your day
How to do it
How
Aim for the bulk of the diet to be foods you'd recognise in a kitchen 100 years ago. Convenience foods are fine occasionally; the issue is when they become the default.
Sticking with it
Don't fight cravings in front of the cupboard — fight them at the supermarket.
Markers this may influence
Evidence
Zone 2 cardio
Habit·Conversational-pace cardio, 150+ minutes per week. Mitochondrial backbone of healthspan.
Why
Zone 2 is the intensity at which you can still hold a conversation but a song would be a stretch — roughly 60–70% of max heart rate. Sustained Zone 2 work increases mitochondrial density, improves fat oxidation, and is the single most consistently associated exercise input with all-cause mortality reduction in cohort studies.
Slot in your day
How to do it
How
Brisk walk, easy bike, slow jog. 30 minutes × 5 days, or 45–60 min × 3 days. The 'talk test' is the simplest gauge.
Ideal for
Anyone over 30; especially valuable as the foundation before adding higher-intensity work.
Sticking with it
Schedule it like a meeting. The session you 'fit in if there's time' is the session that doesn't happen.
Markers this may influence
Evidence
See also
Related markers
Take to your physician
Worth discussing
- Whether your level reflects your recent diet/alcohol or a more persistent metabolic pattern.
- Whether high TG paired with low HDL on standard panels warrants ApoB or particle-count testing.
- If very high (>5 mmol/L), whether immediate dietary and pharmacological steps are needed.
Sources
Cited literature
- [1]ESC/EAS 2019 Guidelines for the management of dyslipidaemias(2019)
- [2]Skulas-Ray et al., Omega-3 fatty acids for the management of hypertriglyceridemia: a science advisory from the AHA (Circulation)(2019)
- [3]Estruch et al., PREDIMED — primary prevention of cardiovascular disease with a Mediterranean diet (NEJM)(2018)
Edited by Carl Pöhl, MD · Healicus editorial
Last reviewed May 2026
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