Skip the Statins. Start with Sugar Management.
- jadavisr
- Jul 4
- 4 min read
Elevated cholesterol is one of the most common findings in routine blood tests, often followed swiftly by a discussion around statin medication. However, this focus on total cholesterol can overlook a far more significant marker of metabolic health - triglycerides.
Triglycerides are not just a side note in your lipid panel. They provide valuable insight into how your body is processing carbohydrates and managing insulin.
In many cases, elevated triglycerides are a clearer indication of metabolic dysfunction than cholesterol itself and often respond better to targeted dietary and lifestyle changes.
What are triglycerides?
Triglycerides are a type of fat found in your blood. After you eat, your body converts any calories it doesn’t need right away, especially from carbohydrates and sugar, into triglycerides, which are then stored in fat cells. Later, hormones release triglycerides for energy between meals.
That sounds like a helpful process, but when your triglyceride levels are consistently high, it is often a sign that something deeper is going on with your metabolism.
Triglycerides and sugar: what’s the connection?
While many people assume that high triglycerides are caused by eating too much fat, the real driver is excess sugar and refined carbohydrates.
When your blood sugar rises, your pancreas releases insulin to shuttle glucose into your cells. If there’s more glucose than you need, insulin also helps convert that excess into fat — specifically triglycerides.
Over time, if you are frequently eating in a way that spikes blood sugar, insulin levels stay high and your body keeps storing more triglycerides in your bloodstream. This is one of the earliest signs of insulin resistance, a key factor in metabolic syndrome.
A study published in Circulation (Sarwar et al. 2007) found that triglyceride levels are independently associated with the risk of coronary heart disease, even after adjusting for HDL and LDL cholesterol. This means high triglycerides are not just a by-product, they are a direct risk factor.
Why high triglycerides matter
High triglycerides are more than just a lab value. They are an early red flag that your body’s ability to manage blood sugar, insulin and fat storage is under pressure.
They are closely linked to:
Non-alcoholic fatty liver disease (NAFLD)
Polycystic ovary syndrome (PCOS)
Hormonal imbalance
Energy crashes and sugar cravings
Increased visceral fat (weight around your middle)
Higher cardiovascular risk, especially when paired with low HDL
Many people with high triglycerides feel tired, hungry, and frustrated by weight gain — without realising that their blood sugar and insulin are the drivers.
What are optimal triglyceride levels?
In the UK, a fasting triglyceride level:
Below 1.7 mmol/L is considered within the normal range
Below 1.0 mmol/L is considered optimal, particularly for reducing metabolic and cardiovascular risk
It’s also important to consider your triglyceride-to-HDL ratio. A ratio above 2:1 may be a stronger indicator of insulin resistance than triglycerides alone.
So, what can you do?
The good news is that triglycerides respond well to the right nutrition and lifestyle changes — and these are often more effective than medication in the long term.
5 steps to lower triglycerides naturally:
1. Balance blood sugar Reduce intake of refined carbohydrates, especially white bread, pasta, rice and ultra-processed snacks. Focus on slow-release carbs like oats, root veg and whole grains and always pair them with protein or healthy fats.
2. Cut back on added sugars Watch for hidden sugars in yoghurts, cereals, sauces and drinks. Swap fruit juices and fizzy drinks for water, herbal teas or sparkling water with lemon.
3. Increase movement Regular physical activity helps burn off excess glucose and improves insulin sensitivity. You don’t need to overdo it — even brisk walking, resistance training and standing more can make a big difference.
4. Don’t fear healthy fats Avocados, nuts, seeds, extra virgin olive oil and oily fish support hormone production and can help reduce triglyceride levels by improving the balance of fats in the blood.
5. Prioritise sleep and stress management Poor sleep and chronic stress elevate cortisol, which in turn can raise blood sugar and increase triglyceride production. Aim for 7–8 hours of quality sleep and build stress-reducing habits like mindfulness, walking outdoors or switching off your phone in the evening.
Final Thoughts
If you have been told your cholesterol is high, but no one has mentioned your triglycerides, it’s time to look again. Raised triglycerides are not just about diet, they are about blood sugar, insulin and the long-term health of your metabolism. Skip the statins, focus on blood sugar management.
You do not need to wait until things get worse to take action.
Download my free Blood Sugar Balancing Guide to get started with practical tips that help reduce cravings, stabilise your energy and support healthy triglyceride levels. www.jdrnutrition.com/ebook
Or if you’ve had blood test results you’re unsure about, get in touch, (judith@jdrnutrition.com) I’ll help you interpret what they really mean and how to take action.
Follow me on Instagram for more evidence-based nutritional advise
References
Sarwar, N., et al. (2007). Triglycerides and the risk of coronary heart disease: a meta-analysis of prospective studies. Circulation, 115(4), 450–458.
Reaven, G. (2005). The metabolic syndrome: time to get off the merry-go-round? Journal of Internal Medicine, 257(2), 109–117.
Toth, P. (2016). Triglyceride-rich lipoproteins as a causal factor for cardiovascular disease. Vascular Health and Risk Management, 12, 171–183.
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