Do you also have high blood fats (triglycerides)? Let's talk about this simply.

You must have heard of cholesterol, right? You probably know that your cholesterol level is high. But what do you know about 'Triglycerides'? This is actually a very important type of fat (lipid) in our blood. Although we often talk about cholesterol, we don't talk much about these triglycerides. But an increase in this level is not good for our health.

What exactly are triglycerides?

Simply put, triglycerides are the main type of fat in our bodies. The body stores any extra calories we eat, whether from foods like butter and oil, or from the amount of calories we burn. This is stored as triglycerides. So, when the body needs energy, it uses these stored triglycerides.

Research has consistently shown that high triglyceride levels are directly linked to serious health conditions such as heart disease, heart attack, and stroke . This risk is particularly high in people with low levels of HDL, the "good cholesterol," and those with type 2 diabetes. If you have other conditions that increase your risk of heart disease, such as diabetes or high blood pressure, your doctor will likely monitor your triglyceride levels.

The good news is that there are many things you can do to lower your triglyceride levels and live a healthy life.

The relationship between triglycerides and 'good cholesterol' (HDL)

HDL (High-Density Lipoprotein) is the type we call "good cholesterol." Its main function is to clean the blood by removing "bad cholesterol," LDL (Low-Density Lipoprotein), which can build up in the blood vessels.

Usually, there is an inverse relationship between triglycerides and HDL. That is, as your triglyceride levels increase, your HDL levels decrease. And if your HDL levels are high, your triglyceride levels may be low. But here's an important thing to note. Sometimes, even if your HDL levels are normal, your triglyceride levels may be elevated. Research has shown that, regardless of your HDL levels, elevated triglyceride levels are an independent risk factor for heart disease.

What are the causes of high triglycerides?

Here are some of the main reasons why triglyceride levels can increase:

• Obesity: Body weight affects this.
• Lack of exercise: Lack of physical activity.
• Foods high in sugar and fat: Especially frequent consumption of sweetened beverages, bakery foods, and fatty foods.
• Excessive alcohol consumption: Alcohol directly increases triglyceride levels.
• Certain medications: Some medications used for HIV, breast cancer, and rarely, some medications used for high blood pressure.
• Other medical conditions: Uncontrolled diabetes, kidney disease, thyroid disease, and liver disease.
• Genetic factors: Genetic conditions that prevent the body from breaking down fat properly.
• South Asian origin: People from our country, that is, people from countries like Sri Lanka, India, and Pakistan, are genetically at slightly higher risk for this condition.

How are triglyceride levels measured?

The blood test for this is called a 'Lipid Profile'. This test measures all of your cholesterol and triglyceride levels. Your doctor will usually advise you to fast (not eat or drink anything other than water) for about 9-12 hours before taking this test.

The levels are classified according to the results of a fasting test as follows:

It is very important for any adult after the age of 20 to have this test regularly.

At what level do triglycerides become dangerous?

Anything over 500 mg/dL is considered very high. This level is directly linked to liver and pancreas problems. In particular, it can lead to a dangerous condition called pancreatitis .

If triglyceride levels exceed 1,500 mg/dL , it is extremely dangerous. In such cases, symptoms such as memory loss, swelling of the liver and spleen, and severe abdominal pain can occur.

What should we do to reduce triglycerides?

It's normal to feel a little anxious when you find out that your triglyceride levels are high. However, there are many things you can do to control this. Small changes to your lifestyle can make a big difference.

1. Exercise.

Exercise is one of the best ways to lower triglycerides. Try to exercise for at least 30 minutes a day, 5 days a week. Anything like brisk walking, running, cycling, or swimming is good. If you haven't exercised before, start slowly.

2. Control your weight.

If you are overweight, losing weight is a must. Exercise and diet are both important. Reduce your daily calorie intake. Prioritize fruits, vegetables, lean meats, and low-fat dairy foods . Cutting out sugary drinks and foods high in sugar will help a lot.

3. Choose healthy fats

Be careful about the types of fats you eat. Reduce animal fats (meat, butter, cheese) and trans fats (margarine, artificially prepared foods). Instead, eat more healthy fats (monounsaturated and polyunsaturated fats) found in olive oil, nuts, and some types of fish. Eating oily fish, especially those rich in Omega-3 (such as salmon, mackerel, herring, and sardines) at least twice a week can help reduce triglycerides.

4. Limit alcohol

Even a small amount of alcohol can cause triglyceride levels to rise suddenly, so it is important to stop drinking alcohol completely or limit it as much as possible.

Medications to control triglycerides

For those who cannot control their levels with lifestyle changes alone, especially those at high risk of heart disease, your doctor may prescribe medication. This decision should be made entirely by your doctor.

• Fibrates: These are a very effective class of drugs for lowering triglycerides.
• Fish oil with omega-3: Fish oil capsules containing omega-3 acids (on medical prescription) help control triglycerides.
• Niacin (Niacin / Nicotinic acid): This is also a drug that lowers triglyceride levels.
• Statins: Although these are primarily a type of medication prescribed to lower cholesterol, they can also reduce triglyceride levels by about 20%-40%.

Foods suitable and unsuitable for people with high triglycerides

You can significantly control your triglyceride levels by adjusting your diet.