You ever Have you heard the word triglycerides ? You may have heard a doctor say it, or you may have seen it in a medical report. These are actually something our bodies need. But if they get too high, they can be a little problematic, especially for our heart. Shall we talk about this simply, in a way that you can understand?
What are triglycerides? Why are they linked to heart disease?
Triglycerides are, to be precise, a type of fat in our bodies. They are like oil. Our bodies need some of these to get energy and carry out daily activities. The extra calories we get from the food we eat, especially from things like oil, butter, and sweets, are stored in the body as triglycerides. They can be used for energy later when needed. However, the problem is if these build up in the body more than necessary. Then it is not very good for our health, especially the heart .
Increased triglycerides in the blood - Hypertriglyceridemia
Now, if the amount of triglycerides in your blood increases above the normal level, we medically call it hypertriglyceridemia. If this condition is not treated properly, it can damage your heart and blood vessels .
This condition of hypertriglyceridemia can lead to cardiovascular disease ( The risk of developing cardiovascular disease is very high. For example, if your triglyceride level is higher than 200 mg/dL (milligrams per deciliter - this is the unit of measurement of these in the blood), research shows that your risk of dying from cardiovascular disease is about 25% higher than someone with normal levels. That's why it's very important to be careful about this.
The relationship between increased triglycerides and atherosclerosis
Scientists are still researching the exact link between this condition, hypertriglyceridemia, and heart health. But we do know one thing for sure: the higher the triglycerides in your blood, the more likely you are to develop a condition called atherosclerosis.
Atherosclerosis, simply put, is the gradual buildup of fatty deposits (plaque) inside our blood vessels (arteries) . It's like rust building up inside an old water pipe and clogging the hole. When these fatty deposits build up, blood flow is impeded and the blood vessels can become blocked.
Atherosclerosis can cause the following problems:
- Carotid artery disease: This is the buildup of fatty deposits in the main arteries that supply blood to the brain (the carotid arteries). This can lead to conditions such as stroke .
- Coronary artery disease: This is the buildup of fatty deposits in the arteries that supply blood to the heart (coronary arteries). This is often the main cause of heart attacks .
- Peripheral Artery Disease: This is a condition in which fatty deposits build up in the arteries that supply blood to the arms and legs. This can cause pain in the legs when walking and slow healing of wounds.
Over time, if not treated properly, these conditions can lead to a heart attack or stroke .
Does high triglycerides mean heart disease?
An important point here is that having high triglycerides does not necessarily mean you have heart disease. However, it is a major risk factor for heart disease . This means that you are more likely to develop heart disease than someone with normal triglyceride levels.
You've probably heard of cholesterol. It's also a type of fat (lipid) in our blood. Also, high cholesterol (especially "bad" LDL cholesterol) is another risk factor for heart disease. In some people , both triglycerides and cholesterol are elevated . If that happens, the risk of heart disease is even higher. So it's important to control both.
Do triglycerides directly block blood vessels?
Here's a little story. Triglycerides don't go directly to the walls of our blood vessels and stick to them as plaque. However, scientists have found that high triglyceride levels increase the risk of developing atherosclerosis. So how does this happen?
Think about it this way. After we eat, our body's metabolism breaks down the nutrients in the food and produces energy. This is a vital process for our bodies. When these triglycerides are broken down, some byproducts are left behind . Scientists call these "remnant particles." These include things like cholesterol and fatty acid fragments. These were previously packed together with triglycerides in special types of proteins called lipoproteins.
To give a simple example, imagine a child tearing a beautifully wrapped birthday present and taking out the toy. Then, pieces of the wrapping paper and ribbon are left behind. That's what these "remnant particles" are. Even though the body has no use for them, they are still floating in the blood. These remaining particles can cause inflammation in our blood vessels . That inflammation is what causes those fatty deposits (plaque) to build up, like swelling around a wound.
So, even though triglycerides don't stick directly to the walls of blood vessels, they help create an environment where other things (especially LDL cholesterol) can come and stick there. That's what causes atherosclerosis.
What level of triglycerides can cause a heart attack?
Generally, triglyceride levels above 200 mg/dL (milligrams per deciliter) are considered to be at increased risk of heart attack or stroke. Therefore, you should try to keep your triglyceride levels below 150 mg/dL . This is generally considered a healthy level.
However, to further reduce the risk of heart disease, it is best to maintain this level below 100 mg/dL . This is called the optimal level.
Important: These levels are just general recommendations. They can vary depending on your health, age, and other medical conditions. It's best to talk to your doctor about the right target level for you.
How to reduce triglycerides quickly?
Dietary and lifestyle changes can help lower your triglyceride levels within a few months. However, the first thing you need to do is find out what is causing your triglyceride levels to rise . There are many causes of this condition, hypertriglyceridemia. For example:
- Problems with food and drink: eating too much sugar, oil, and flour, and drinking alcohol.
- Bad lifestyle habits: lack of exercise, smoking, obesity.
- Other medical conditions: Diabetes Mellitus, kidney disease, hypothyroidism.
- Certain medications: Some birth control pills, steroids, and some medications for high blood pressure.
As soon as you find out that your triglyceride levels are high, the first thing you should do is see your doctor . The doctor will ask you a few questions, review your health history, and, if necessary, perform further tests to try to find out what is causing the high levels.
Then, your doctor will help you develop a plan to bring your triglyceride levels back to a healthy level. This plan may include medication, especially if your levels are very high (e.g., over 500 mg/dL). Or, it may include treating an underlying condition.
Your doctor will also advise you on dietary and lifestyle changes. It's always best to follow your doctor's personal advice . However, let's look at some common things that research has shown can help lower triglycerides.
Help reduce triglycerides through food and drink
There are four main foods and drinks that increase triglyceride levels. These are the "four main enemies" :
- Alcohol: Even small amounts can increase triglycerides.
- Fats: Especially saturated fats (found in animal fats, coconut oil, palm oil) and trans fats (found in margarine, baked goods).
- Simple/refined carbohydrates: Examples: Foods made from white flour, such as white bread, white rice, pasta, noodles, biscuits, and cakes.
- Sugars: All types of sugar - white sugar, brown sugar, sweetened beverages, fruit juices (with added sugar), sweets.
So, identifying these enemies and staying away from them will go a long way in helping you lower your triglycerides.
Changes that can be made according to food categories
Here are some changes you can make across the five main food groups:
Fruit:
- Always choose fresh fruit .
- Choose frozen fruit with no added sugar or canned fruit in its own juice. Drain the juice before eating.
- Limit dried fruit (e.g. raisins, dates) to ¼ cup per day, as dried fruit is high in sugar.
- Do not add sugar or sweeteners besides fruit.
Vegetables:
- Starchy vegetables – examples: potatoes, sweet potatoes, corn, peas – limit to ½ cup per meal.
- Limit a baked potato with the skin to about 85 grams (3 ounces). That's about the size of your palm.
- Eat more leafy green vegetables and vegetables high in fiber (e.g. cabbage, broccoli, spinach, kale).
Grains:
- Choose whole grains like barley, bulgur, couscous, millet, buckwheat, and oats.
- Choose breakfast cereals that contain at least 5 grams of dietary fiber per serving. Choose cereals with less than 8 grams of sugar.
- Add whole-wheat bread, brown rice, and whole-wheat pasta to your diet.
- When buying bread, crackers, or cereals, first look for any of these ingredients: whole grain oats, barley, corn, rice, or wheat.
- Limit refined grains . These are products made with whitened, enriched, or refined flour.
Protein:
- Eat fish that contain good omega-3 fatty acids (e.g. salmon, mackerel, herring, tuna, and sardines) at least twice a week.
- Choose lean meats (e.g. chicken breast, turkey) and avoid fatty meats (e.g. red meat, sausage, bacon).
- Remove the skin from meat before cooking.
- Legumes (e.g. lentils, chickpeas, green beans, peas) are a good way to get protein and fiber.
Dairy:
- Instead of regular yogurt, choose light yogurt or sugar-free yogurt with artificial sweeteners.
- Choose low-fat or nonfat/skimmed milk and cheese.
Finally, make it a habit to read labels when you shop . Many foods have hidden sugars. Limit or avoid foods that have any of these words among the first few ingredients (these are all simple sugars):
- Sucrose
- Glucose
- Fructose
- Corn syrup
- High-fructose corn syrup
- Maltose
- Honey - Although it is natural, it is not good to consume too much.
- Molasses
Also look for "fat-free" labels or packages. It's important to reduce your fat intake. However, desserts labeled "fat-free" usually have more sugar than full-fat ones, but the calories are the same. So limit those desserts, or find healthier alternatives like fresh fruit and sugar-free ice packs.
Lower Triglycerides with Lifestyle Changes
Lifestyle changes are also important to lower triglycerides. Some changes involve when and how you eat. Others involve your daily routine. Consider these tips:
- Avoid late-night snacking. Stop eating 2-3 hours before bedtime.
- Don't skip meals. That will make you more likely to eat more the next time you eat.
- Eat small, frequent meals throughout the day. This will also help control blood sugar levels.
- Exercise regularly . Find an exercise you enjoy. Do something like brisk walking, running, cycling, or swimming for at least 30 minutes a day, at least 5 days a week.
- Try to walk more steps during your daily routine. When parking your car, park a little further from the door, or take short five-minute walking breaks throughout the day. If you take a bus or lorry, get off one stop early and walk.
- If you smoke, stop immediately . It is extremely harmful not only to triglycerides, but also to the entire body, especially the heart and lungs.
- Control your weight . Maintain a healthy weight for your height. Try to keep your Body Mass Index (BMI) at a healthy level (between 18.5 - 24.9).
- Find ways to reduce stress . Things like yoga, meditation, listening to music, and engaging in a hobby can help.
The most important things to remember in this article
Triglycerides are a type of fat that our bodies need to provide energy. However, if they become too high, they can increase the risk of various health problems, including heart disease.
If your blood test (lipid profile test) shows that your triglyceride levels are high, be sure to talk to your doctor . Ask about your other risk factors for heart disease (e.g., high blood pressure, diabetes, family history) and what you can do to reduce your risk.
Often, changes in diet and lifestyle can make a big difference. The most important thing is consistency . Start with small changes and stick to them every day. Gradually add more changes. Tell your family and friends about your goals. Then they can help you along the way and encourage you. Your health is in your hands! You can do what's best for it.
` Triglycerides, heart disease, cholesterol, healthy diet, exercise, hypertriglyceridemia, atherosclerosis
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