Triglycerides: What Grand Rapids Residents Need to Know

Triglycerides are a common type of fat that make up about 95% of all dietary fats. They play an important role in how your body stores and uses energy, but when triglyceride levels are too high, they can increase your risk for serious heart and blood vessel problems.

In Grand Rapids, MI—where heart disease is a leading health concern and winters can limit outdoor activity—understanding and managing your triglyceride levels is an important part of protecting your heart health.

What Are Triglycerides?

Triglycerides are fats found in:

  • Animal fats (meat, dairy, butter)
  • Vegetable fats (oils, nuts, seeds)

After you eat, your body converts excess calories—especially from sugars and fats—into triglycerides. These triglycerides:

  • Circulate in your bloodstream to be used as energy by your cells
  • Are stored in fat cells to fuel your body between meals

If you regularly eat more calories than you burn (common during long Michigan winters when activity levels drop), you can gain weight and develop high triglyceride levels in your blood.

High blood triglycerides are linked with an increased risk of:

  • Heart disease
  • Stroke
  • Pancreatitis (in very high levels)
  • Metabolic syndrome

High Triglycerides (Hypertriglyceridemia)

High triglycerides are medically known as hypertriglyceridemia. This means your blood triglyceride level is above the normal range when measured on a fasting blood test.

High triglycerides often occur along with other health problems, including:

  • Obesity, especially extra fat around the waist
  • High blood pressure
  • High blood sugar or type 2 diabetes
  • Abnormal cholesterol levels

This combination of risk factors is called metabolic syndrome, which significantly increases your risk of:

  • Heart disease
  • Stroke
  • Type 2 diabetes

Triglycerides vs. Cholesterol: What’s the Difference?

Both triglycerides and cholesterol are fats that circulate in your blood, but your body uses them differently:

  • Triglycerides

    • Function as a source of energy
    • Store excess calories for later use

  • Cholesterol

    • Used to make hormones, vitamin D, and cell membranes
    • Essential for many metabolic processes

Cholesterol travels in your blood in different forms:

  • LDL (low-density lipoprotein) – often called “bad” cholesterol
    High LDL can lead to fatty deposits in your artery walls.
  • HDL (high-density lipoprotein) – often called “good” cholesterol
    HDL helps remove cholesterol from the arteries and carries it back to the liver.

Over time, raised LDL and high triglycerides together can speed up damage to your blood vessels.

Atherosclerosis: How High Triglycerides Damage Arteries

When LDL cholesterol and triglycerides are high, fatty deposits can build up on the inner walls of your arteries. This process is called atherosclerosis.

Atherosclerosis:

  • Narrows your blood vessels
  • Restricts blood flow to your heart, brain, and other organs
  • Can lead to:
    • Heart attack
    • Stroke
    • Peripheral artery disease

Many people with high triglycerides also have low HDL (“good”) cholesterol, which makes it harder for the body to clear fat out of the arteries. Low HDL is a known risk factor for heart disease.

For Grand Rapids residents, where cardiovascular disease is a major concern and cold weather can reduce physical activity, managing triglycerides and cholesterol is especially important.

Causes of High Triglycerides

In many cases, habitual overeating and an inactive lifestyle are the main causes of high triglycerides. However, other factors and conditions can also contribute, including:

Lifestyle Causes

  • Eating more calories than you burn
  • Diets high in:
    • Saturated fats
    • Trans fats
    • Refined carbohydrates (white bread, pastries, sugary drinks)
  • Excessive alcohol consumption
  • Sedentary lifestyle (common in long Grand Rapids winters)
  • Smoking

Medical Conditions

  • Poorly managed diabetes
  • Metabolic syndrome
  • Hypothyroidism (underactive thyroid)
  • Some types of:
    • Liver disease
    • Kidney disease
    • Pancreatitis

Genetic Conditions

Some people inherit a tendency toward high triglycerides, such as:

  • Familial hypertriglyceridemia
  • Familial combined hyperlipidemia

These conditions can cause very high triglyceride levels, sometimes even in people who eat well and exercise.

Medications

Certain medications can raise triglycerides as a side effect, including some:

  • Diuretics
  • Beta-blockers
  • Steroids
  • Estrogen-containing medications
  • Certain HIV medications

If you live in the Grand Rapids area and are on long-term medications, your primary care provider or cardiologist may monitor your triglyceride levels regularly.

How High Is “High”? Triglyceride Levels Explained

Triglycerides are measured with a blood test and reported in mmol/L (millimoles per liter). You must fast for at least 9–12 hours (no food or drinks other than water) before the test for accurate results.

Typical fasting triglyceride ranges:

  • Normal: below 1.7 mmol/L
  • Borderline high: 1.7 to 2.0 mmol/L
  • High: 2.0 to 6.0 mmol/L
  • Very high: above 6.0 mmol/L

Your doctor will often test your cholesterol levels at the same time, including:

  • Total cholesterol
  • LDL (“bad”) cholesterol
  • HDL (“good”) cholesterol
  • Non-HDL cholesterol

High triglycerides and high cholesterol often occur together, a condition sometimes called combined hyperlipidemia.

In Grand Rapids, you can have these tests done at:

  • Primary care clinics affiliated with Corewell Health (formerly Spectrum Health), Trinity Health Grand Rapids, Metro Health – University of Michigan Health, and Mercy Health
  • Community health centers
  • Kent County Health Department clinics

Symptoms: Do High Triglycerides Cause Any?

High triglycerides usually do not cause symptoms on their own. Most people only find out they have high triglycerides through a routine blood test.

Extremely high levels (often above 11 mmol/L) can sometimes cause:

  • Abdominal pain (from pancreatitis)
  • Nausea or vomiting
  • Yellowish fatty deposits on the skin (xanthomas) in rare genetic cases

Because there are usually no early warning signs, regular screening is important—especially for adults in Grand Rapids with:

  • A family history of heart disease
  • Diabetes or prediabetes
  • Obesity
  • High blood pressure
  • A history of smoking

Diagnosing High Triglycerides in Grand Rapids

To diagnose high triglycerides, your healthcare provider will:

  1. Review your medical history

    • Family history of heart disease or high cholesterol
    • Current medications
    • Lifestyle factors (diet, alcohol, exercise, smoking)

  2. Perform a physical exam

    • Check blood pressure, weight, and waist circumference
    • Look for signs of metabolic syndrome

  3. Order blood tests

    • Fasting lipid panel (triglycerides, total cholesterol, LDL, HDL)
    • Blood sugar or A1C (to check for diabetes or prediabetes)
    • Thyroid tests, if needed

Local testing options in Grand Rapids include hospital labs, outpatient clinics, and independent labs. Many primary care offices in the metro area can draw blood on-site.

Treatment: How to Lower High Triglycerides

In most cases, high triglycerides can be improved with lifestyle changes. Medication may be added if lifestyle measures are not enough or if your levels are very high.

Lifestyle Changes

Your doctor may recommend:

1. Move More, Sit Less

  • Aim for at least 150 minutes per week of moderate-intensity exercise (about 30 minutes, 5 days a week)
  • Good options in Grand Rapids:
    • Walking in local parks like Millennium Park or Riverside Park in warmer months
    • Indoor walking at malls or fitness centers during winter
    • Swimming at community pools or YMCA locations
    • Home exercise videos when the weather is harsh

Regular physical activity helps:

  • Lower triglycerides
  • Raise HDL (“good”) cholesterol
  • Manage weight and blood sugar

2. Eat a Heart-Healthy Diet

Focus on:

  • More:

    • Fruits and vegetables
    • Whole grains (oats, whole wheat, barley, brown rice)
    • Legumes (beans, lentils, chickpeas)
    • Nuts and seeds (in moderation)
    • Healthy fats (olive oil, canola oil, avocado)

  • Less:

    • Saturated fats (fatty red meats, full-fat dairy, butter)
    • Trans fats (fried foods, many packaged baked goods)
    • Refined carbohydrates (white bread, pastries, many breakfast cereals)
    • Sugary drinks (soda, sweet tea, energy drinks)

Choosing foods with a low glycaemic index (GI)—such as legumes and wholegrain products—can help keep blood sugar and triglycerides in check.

If you need personalized guidance, ask your Grand Rapids provider for a referral to a registered dietitian. Many work within Corewell Health, Trinity Health Grand Rapids, and Metro Health systems, or through the Kent County Health Department.

3. Limit Sugar and Refined Carbs

To lower triglycerides:

  • Avoid or limit:
    • Candy, sweets, and desserts
    • Sugary beverages
    • Large portions of white bread, pasta, and rice
  • Choose:
    • Wholegrain breads and cereals
    • Brown rice or quinoa
    • Whole-wheat pasta

4. Eat More Fish Rich in Omega-3

Omega-3 fatty acids can help reduce triglyceride levels, especially at higher doses. Try to eat fatty fish at least twice per week, such as:

  • Salmon
  • Mackerel
  • Tuna
  • Trout

In West Michigan, you may also have access to locally caught fish from the Great Lakes region—just be mindful of any local fish consumption advisories.

Your doctor may recommend omega-3 supplements (fish oil or prescription-strength omega-3) if your triglycerides remain high.

5. Cut Back on Alcohol

Alcohol is high in calories and sugar, and can significantly raise triglyceride levels, especially in people who are sensitive to it.

  • If you have high triglycerides, your doctor may advise:
    • Strictly limiting alcohol
    • Avoiding alcohol altogether if your levels are very high

6. Reach and Maintain a Healthy Weight

Losing even 5–10% of your body weight can:

  • Lower triglycerides
  • Improve blood pressure and blood sugar
  • Reduce your risk of heart disease

Work with your Grand Rapids primary care provider or a local weight-management program to set realistic goals.

7. Don’t Smoke

Smoking damages blood vessels and worsens heart disease risk. Quitting smoking:

  • Improves HDL (“good”) cholesterol
  • Helps protect your arteries

Local quitting resources are available through:

  • Kent County Health Department
  • Michigan Tobacco Quitline
  • Major health systems in Grand Rapids

8. Manage Other Health Conditions

If you have:

  • Diabetes or prediabetes
  • High blood pressure
  • Hypothyroidism
  • Kidney or liver disease

Work closely with your healthcare team to keep these conditions under control. Good management can help lower triglycerides and protect your heart.

Medications for High Triglycerides

Sometimes, healthy eating and regular exercise are not enough to bring triglycerides into a safe range—especially if you:

  • Have familial hypertriglyceridemia or other genetic conditions
  • Already have heart disease
  • Have very high triglycerides that increase your risk for pancreatitis

Your doctor in Grand Rapids may prescribe:

  • Fibrates
    • Specifically target high triglycerides
  • High-dose omega-3 fatty acids (prescription fish oil)
  • Nicotinic acid (niacin) – less commonly used now due to side effects
  • Statins
    • Primarily lower LDL cholesterol, but can also help lower triglycerides

Important Tips for Medication Use

  • Take all medications exactly as prescribed
  • Do not stop or change doses without talking to your doctor
  • Report any side effects, which may include:
    • Indigestion
    • Diarrhea
    • Flushing (with niacin)
    • Muscle pain or weakness
    • Fever

Medications are not a substitute for a healthy lifestyle. A heart-healthy diet, regular exercise, and maintaining a healthy weight remain the foundation of managing high triglycerides.

Cardiologists and lipid specialists are available through:

  • Corewell Health (formerly Spectrum Health) in Grand Rapids
  • Trinity Health Grand Rapids
  • Metro Health – University of Michigan Health
  • Mercy Health

Your primary care provider can refer you if needed.

Metabolic Syndrome and Triglycerides

High triglyceride levels are one part of metabolic syndrome, a cluster of conditions that raise your risk for heart disease, stroke, and type 2 diabetes.

You may be diagnosed with metabolic syndrome if you have three or more of the following:

  • Central (abdominal) obesity – excess fat around the stomach/waist
  • High blood pressure (hypertension)
  • Higher than normal blood glucose (blood sugar) levels
  • Low HDL (“good”) cholesterol
  • High triglycerides

Metabolic syndrome is increasingly common in Michigan and the Grand Rapids area, partly due to:

  • Sedentary lifestyles
  • High-calorie diets
  • Limited outdoor activity during winter months

Addressing triglycerides is one important step in reducing your overall risk.

Living in Grand Rapids: Local Factors That Affect Triglycerides

Certain local factors can influence triglyceride levels and heart health:

  • Cold Winters:
    Long, cold seasons can reduce outdoor activity, leading to weight gain and higher triglycerides. Consider indoor exercise options (gyms, community centers, home workouts).

  • Comfort Foods:
    Heavier, high-calorie foods are common in colder climates. Be mindful of portion sizes and choose healthier versions when possible.

  • Access to Care:
    Grand Rapids is home to several major healthcare systems, making it easier to:

    • Get regular checkups
    • Have your cholesterol and triglycerides tested
    • Work with specialists if needed

  • Community Resources:

    • Kent County Health Department and Grand Rapids Public Health offer programs and information on nutrition, physical activity, diabetes prevention, and quitting smoking.

When to See a Doctor in Grand Rapids

Make an appointment with a healthcare provider if:

  • You’ve never had your cholesterol or triglycerides checked as an adult
  • You have a family history of heart disease, stroke, or high cholesterol
  • You have diabetes, prediabetes, high blood pressure, or obesity
  • You’ve been told in the past that your triglycerides or cholesterol were high
  • You experience symptoms such as chest pain, shortness of breath, or unexplained fatigue

You can start with:

  • Your primary care physician or nurse practitioner
  • Community health clinics in Grand Rapids
  • Hospital-affiliated clinics (Corewell Health, Trinity Health Grand Rapids, Metro Health, Mercy Health)

Ask specifically for a fasting lipid panel to check your triglycerides and cholesterol.

Key Points for Grand Rapids Residents

  • Triglycerides are a common type of fat that account for about 95% of all dietary fats.
  • High blood triglycerides are linked with an increased risk of heart disease, stroke, and pancreatitis.
  • Over time, raised LDL cholesterol and high triglycerides cause fatty plaques to form on blood vessel walls (atherosclerosis).
  • Low HDL (“good”) cholesterol and high triglycerides together greatly increase heart disease risk.
  • In many cases, habitual overeating, inactivity, and excess alcohol use cause high triglycerides.
  • Lifestyle changes—healthy eating, regular exercise, weight management, limiting alcohol, and not smoking—are the most important strategies for lowering triglycerides.
  • Medications such as fibrates, omega-3 supplements, statins, or niacin may be needed if lifestyle changes are not enough.
  • Regular screening and early treatment through local Grand Rapids healthcare providers can significantly reduce your risk of heart attack and stroke.

If you live in the Grand Rapids, MI area and are concerned about your triglyceride levels, talk with your doctor or visit a local clinic to get tested and create a personalized heart-health plan.