Let's learn about the fats (triglycerides) in your blood and how they affect the heart.

Have you recently looked at a blood test report? Then you have probably seen the words `` Cholesterol`` and `` Triglycerides`` . Although many people talk about cholesterol , they are not very aware of what triglycerides are. So, what are these triglycerides? Why are they so important for our heart health? Let's talk about them in a little more detail today.

What are triglycerides?

Simply put, triglycerides are the main type of fat in our blood. When you eat, your body converts the extra calories from that food, the calories that aren't used for energy right away, into triglycerides and stores them in fat cells. Later, when you need energy, hormones release these triglycerides.

So, our bodies need some of these to give us energy and keep us going throughout the day. However, the problem starts when too much of these build up in the blood . When the triglyceride levels in the blood are higher than normal, we call this condition hypertriglyceridemia . If this condition is not treated properly, it can cause serious damage to your heart and blood vessels.

What is the relationship between triglycerides and heart disease?

Now you might be thinking, “Okay, what happens to the heart when these triglycerides are high?” Actually, hypertriglyceridemia is a condition that can lead to cardiovascular disease.The risk of developing `(Cardiovascular disease)` increases significantly. For example, if your triglycerides `(Triglycerides)` level is higher than 200 mg/dL (milligrams per deciliter), research shows that you are about 25% more likely to die from cardiovascular disease than someone with normal levels.

Scientists are still studying the exact link between hypertriglyceridemia and heart health . But what we do know is that the higher the triglycerides in your blood, the higher your risk of developing a condition called atherosclerosis . It's very simple. Over time, fatty deposits called plaque build up in your arteries. It's like rust building up in an old water pipe over time.

What serious conditions can be caused by atherosclerosis?

• Carotid artery disease: This is when fatty deposits build up in the main arteries that supply blood to your brain (the carotid arteries), narrowing them. This is a leading cause of stroke .
• Coronary artery disease: This is when fatty deposits build up in the coronary arteries that supply blood to the heart. This can lead to a heart attack.
• Peripheral artery disease: In this condition, fatty deposits build up in the arteries that supply blood to the legs and arms. This can cause pain in the legs when walking.

Over time, if these conditions are not treated properly, they are more likely to develop into something life-threatening, such as a heart attack or stroke.

Does high triglycerides mean heart disease?

No, high triglycerides are not a cause of heart disease . However, they are a very strong risk factor for heart disease. Simply put, they mean that you are more likely to develop heart disease than someone with normal triglyceride levels.

High cholesterol is another major risk factor related to blood lipids. Some people may have both high triglycerides and high cholesterol. If this happens, the risk of heart disease increases even further.

Do triglycerides really clog blood vessels?

It's a bit of a complicated story. Triglycerides are not part of the sticky fatty deposits that stick to the walls of blood vessels, called plaque. However, scientists have found that having high levels of triglycerides increases the risk of developing atherosclerosis. So what's the connection between the two?

Think about it this way. After you eat a meal, your body's metabolism breaks down the nutrients in that food and makes them usable by the body. This is an essential process that gives us energy and helps with various body functions. However, when these triglycerides are broken down, some byproducts are left behind. Scientists call these "remnant particles." These particles contain things like leftover cholesterol and fatty acids. These particles were previously packed together with triglycerides in special types of proteins called lipoproteins .

Think of it like a little kid opening a birthday present. He's so excited to take off the wrapping paper and take out the toy. But, the torn pieces of paper just fall to the ground, right? That's what these remnant particles are. They don't directly benefit the body, but they float around in the blood. These particles enter the blood vessels, cause inflammation, and help those fatty deposits called plaques to start forming.

So, although triglycerides don't stick directly to the walls of blood vessels, they indirectly create an environment for other harmful particles to get stuck there. That's the main reason for the development of atherosclerosis.

What level of triglycerides can cause a heart attack?

In general, if your triglyceride levels are above 200 mg/dL , it increases your risk of having a heart attack or stroke. Therefore, we should all try to keep our triglyceride levels below 150 mg/dL .

In fact, to further reduce the risk of heart disease, it is best to keep triglyceride levels below 100 mg/dL .

How to reduce triglycerides quickly?

Dietary and lifestyle changes can help lower your triglyceride levels within a few months. However, the first step is to find out why your triglyceride levels are so high. Hypertriglyceridemia can have a number of causes. These include:

• Dietary factors (wrong eating habits)
• Lifestyle factors (lack of exercise, smoking, alcohol)
• Certain medical conditions (diabetes, thyroid problems, kidney disease)
• Some medications

The first thing you should do as soon as you find out that your triglyceride levels are high is to see your doctor. He or she will ask you a few questions, review your medical history, and determine the cause of your sudden increase in triglyceride levels.

Then, your doctor will help you develop a plan to get your triglyceride levels back to a healthy level. This plan may include medications to lower your triglycerides, especially if your levels are very high. Or, it may include treating an underlying medical condition.

Your doctor will also advise you on dietary and lifestyle changes. It is always best to follow your doctor's personal advice. However, let's look at some general guidelines that have been proven by research to help lower triglycerides.

Dietary changes that help lower triglycerides

There are four main dietary “enemies” that raise triglyceride levels:

• Alcohol
• Unhealthy fats(Especially saturated and trans fats)
• Simple/Refined Carbohydrates (bread, sugary foods)
• Sugars ( sugar added to food and drinks)

So, avoiding these as much as possible will go a long way in helping you reduce your triglycerides and keep them at a healthy level.

Here are some things you can do to lower triglycerides within the five main food groups:

Fruit:

• Choose fresh fruit .
• Choose frozen fruit with no added sugar or canned fruit in fruit juice. Strain the juice before eating.
• Limit dried fruits (like dates and prunes) to one cup (¼ cup) per day, as dried fruits are higher in sugar than fresh fruits.
• Do not add sugar or other sweeteners to the fruit.

Vegetables:

• Limit starchy vegetables (like potatoes, sweet potatoes, corn, and peas) to ½ cup at a time.
• Limit baked potatoes with skins to about 85 grams (about the size you can hold in your hand).
• Add more fiber-rich leafy green vegetables, legumes, and other low-starch vegetables to your diet.

Cereals:

• Use whole grains like barley, bulgur, couscous, millet, and wheat germ as a side dish.
• When choosing hot and cold cereals for breakfast, choose ones that contain at least 5 grams of dietary fiber per serving.
• Also, choose cereals that contain no more than 8 grams of sugar per serving.
• Try whole-wheat pasta or brown rice instead of rice.
• When buying things like bread, crackers, and cereal, first look on the label to see if one of these ingredients is listed: Whole grain oats, Barley, Corn, Rice, or Wheat.
• Limit refined grains. These include white flour, semolina, white bread, cakes, and biscuits.

Protein:

• Include fish containing healthy omega-3 fatty acids (such as salmon, mackerel, herring, tuna, and sardines) in your diet at least twice a week.
• Choose lean meats (chicken breast, lean cuts of beef) and avoid fatty meats (pork, sausages, meatballs).
• Remove visible fat and skin from meat before cooking.
• Legumes (lentils, chickpeas, green beans, peas) are a good source of protein.

Dairy foods:

• Choose less sweet yogurt instead of regular yogurt.
• Choose low-fat or fat-free milk and cheese.

Last but not least, make it a habit to read labels when you buy things. We often eat foods that are high in sugar without even realizing it. If any of the words below appear at the beginning of the ingredient list on packaged foods and drinks, it means that the food is high in simple sugars. Limit or eliminate these foods if you can:

• Sucrose
• Glucose
• Fructose
• Corn syrup
• High-fructose corn syrup
• Maltose
• Honey (although natural, it is not advisable to consume too much)
• Molasses/Treacle (with restrictions)

Product labels or packages may say “fat-free.” It’s important to reduce your overall fat intake. However, keep in mind that many desserts labeled “fat-free” often contain more sugar than their full-fat counterparts, and can have the same number of calories. So, limit these desserts or find healthier alternatives, such as fresh fruit or sugar-free ice popsicles.

Lifestyle changes that help lower triglycerides

Lifestyle changes are also important to lower triglycerides. Some changes involve the timing and type of food you eat. Others involve your daily habits. Keep these tips in mind:

• Avoid eating late at night. Finish your dinner 2-3 hours before going to bed.
• Don't skip meals. If you do, you'll be tempted to overeat the next time.
• Eat small, frequent meals throughout the day. In addition to your three main meals, have at least two healthy snacks.
• Exercise regularly. Choose an exercise you enjoy and do it for at least 30 minutes a day. Things like brisk walking, running, cycling, or swimming are good.
• Walk as much as possible during your daily commute. Park your car a little further away, use the stairs instead of the elevator, and take five-minute walking breaks during work.
• If you smoke, quit.
• Limit or completely stop alcohol use.

Finally, something to consider.

Triglycerides are something our bodies need, but like anything, too much of them can increase your risk of heart disease. If your triglyceride levels are high, talk to your doctor about other heart disease risk factors you may have and what you can do to reduce your risk.

Often, simple changes in diet and lifestyle can make a big difference. The most important thing is consistency. Start with small changes and do them every day. Gradually add more good habits. Tell your family and friends about your goals, so they can help you on your journey. Your health is in your hands!

` Triglycerides, heart disease, cholesterol, atherosclerosis, healthy diet, exercise, blood fat