Have you ever seen the word 'Triglycerides' on your blood report? Your doctor may have told you about it. Most people know about cholesterol, but they don't know exactly what these triglycerides are or why they are important. Don't worry, we'll talk about this very simply and in a friendly way today.
What exactly are triglycerides?
Simply put, triglycerides are a type of fat found in your blood. In fact, they are the main type of fat in our bodies.
Think about it, when a well-cooked chicken breast is cooked, a yellow layer of oil forms on top, right? That's what it's like. Our bodies get triglycerides from things like oil, butter, and animal fat that we eat. In addition, our liver can also make triglycerides. Do you know how? When we eat more calories than we need, especially carbohydrates (e.g. bread, rice, sweets), the liver converts those extra calories into triglycerides and stores them in our fat cells for later use.
Triglycerides are not "bad" when present in normal amounts. In fact, they are essential for our survival.
- Give strength to our muscles.
- Maintain body heat.
- Provide energy for other body functions.
But, like cholesterol, if triglyceride levels get too high, it increases your risk of heart disease. But the good news is, there are ways you and your doctor can work together to control these levels.
What are the causes of high triglycerides?
There are several reasons why your triglyceride levels could be higher than healthy. Let's take a look at what they are.
| Reason | Description |
|---|---|
| Diet | Frequent consumption of foods high in oil, sugar, and carbohydrates. |
| Overweight | Body mass index (BMI) of 25 or more. Fat accumulation, especially in the abdominal area. |
| Lack of exercise | Lack of physical activity makes it difficult for the body to burn sugar and triglycerides. |
| Bad habits | Smoking and excessive alcohol consumption. |
| Other medical conditions | Poorly controlled diabetes, thyroid disease, liver or kidney disease. |
| Genetic causes | Some genetic conditions that are inherited. |
| Some medications | Medications such as certain hormones, beta-blockers, and corticosteroids. |
How to know your triglyceride level?
High triglycerides usually don't cause any symptoms . The only way to know is to have a simple blood test called a Lipid Panel . This measures both your cholesterol levels and triglyceride levels.
The most important thing is to fast for about 8-12 hours before taking this test. If you have eaten or drunk recently, the oil in that food can distort the test results.
It is generally recommended to have this Lipid Panel test at least every 5 years after the age of 20. However, if you have risk factors for heart disease, your doctor may tell you to have this test earlier and more frequently.
Triglyceride levels and their meaning
This table will help you understand the values in your blood test. These levels are measured in milligrams per deciliter (mg/dL).
| Level | Value (mg/dL) |
|---|---|
| Healthy level (Normal) | Less than 150 |
| Borderline High | 150 to 199 |
| High level | From 200 to 499 |
| Very High | 500 or more |
Elevated triglyceride levels, especially if your "good" cholesterol (HDL) is low and your "bad" cholesterol (LDL) is high, greatly increase your risk of heart disease.
Let's change our lifestyle and reduce triglycerides!
The best thing is, if we make a few lifestyle changes, we can control these triglyceride levels beautifully. These are definitely things to try before resorting to medication.
1. Exercise daily
Try to get at least 30 minutes of moderate exercise per day, at least 5 days a week. Brisk walking, running, cycling, swimming, anything is good. It doesn't have to be big, just start with small changes like taking the stairs instead of the elevator, getting off the bus one stop earlier and walking.
2. Control your weight.
If you're overweight, losing just 5% to 10% of your current weight can have a big impact on your triglyceride levels. Belly fat, in particular, is the fat that's most associated with triglycerides.
3. Be careful about food and drink.
This is the most important part.
- Eat more fiber-rich foods: Include foods like beans, lentils, oats, brown rice, lentils, green vegetables, and fruits in your diet. Fiber reduces the absorption of fat into the body.
- Reduce sugar and refined carbohydrates: Reduce your intake of sugary drinks, cakes, biscuits, white bread, white rice, and noodles as much as possible. These are the main causes of triglycerides being produced by the liver.
- Choose good oils: Eat fish rich in omega-3 fatty acids (salmon, mackerel, sardines, tuna) at least twice a week. If you don't like eating fish, you can get omega-3 from things like walnuts, flaxseed, and soy products.
- Reduce red meat: Instead of meats high in saturated fat like beef and pork, choose lean meats like chicken (without the skin).
4. Stay away from alcohol and smoking completely.
Alcohol is a very fast-acting triglyceride booster. For some people, even one drink is enough to raise their levels. Smoking increases the risk of heart disease. Therefore, it is essential to stop both of these habits.
Controlling triglycerides with medication
Most of the time, triglyceride levels can be controlled by making lifestyle changes. However, for some people, especially those with very high levels or those with other medical conditions, your doctor may prescribe medication.
Remember this: Even after starting medication, you need to continue the lifestyle changes mentioned earlier . Medication is only an aid.
The medications usually given are:
- Fibrates
- Statins (These are also given for cholesterol)
- High-dose Omega-3 (Prescription Omega-3)
Only your doctor can decide whether to use these medications, what type, and for how long. Never start or stop using them on your own.
Take-Home Message
- Triglycerides are a type of fat in your blood. Too much of these is not good for your heart.
- The main reasons for this increase are poor diet, lack of exercise, being overweight, alcohol, and smoking.
- This level can be controlled beautifully with a good diet (fiber, good fats) and daily exercise.
- Reduce sugar, bread flour, and sweetened beverages as much as possible.
- If your blood test shows high triglyceride levels, don't panic, see your doctor and follow his or her instructions exactly.
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