Triglycerides are the most common type of fat (lipid) found in the blood. Triglycerides hold a vital role in metabolism and energy storage. They are obtained when the body combines glycerol with 3 fatty acids and act as a primary energy source. It is obtained from the foods we eat and is also made within the human body. The normal range of triglycerides should be less than 150 mg/dl. When their levels become too high, they can be a silent threat to your heart and overall health.
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What Are Triglycerides?
Triglycerides are a type of fat that the body creates from excess calories, especially those from sugars and refined carbohydrates. Whenever you eat more calories than you burn, especially from high-carb or high-sugar food, your liver converts the surplus into triglycerides, which are stored in fat cells. When your body needs energy between meals, hormones release triglycerides for use.
Also Read: High Cholesterol Count? This Is How You Bring Down LDL. Recipes Inside
How Are Triglycerides Measured?
Triglycerides are measured through a blood test, typically as part of a lipid profile. Levels are categorised as:
Normal: Less than 150 mg/dL
Borderline high: 150–199 mg/dL
High: 200–499 mg/dL
Very high: 500 mg/dL or more
High triglyceride levels often accompany low HDL (“good”) cholesterol, high LDL (“bad”) cholesterol, and increased blood sugar, which is a dangerous combo that increases cardiovascular risk.
Why High Triglycerides Are Dangerous?
Elevated triglycerides can:
Increase the risk of heart disease and stroke.
Contribute to hardening of the arteries (atherosclerosis).
Raise the risk of metabolic syndrome (a cluster of conditions including obesity, insulin resistance, and high blood pressure).
Causes inflammation in the pancreas (pancreatitis) when levels are very high.
Though triglycerides don’t get as much attention as cholesterol, they are equally important and maintained in a normal range for heart health.
Natural Ways to Reduce Triglycerides
Worry not, you can significantly reduce triglyceride levels with lifestyle and dietary changes. Here’s how:
Cut Down on Sugar/ Refined Carbs
Excess sugar from sugary drinks, white bread, and desserts gets readily converted to triglycerides and stored in the blood.
Pro-Tip: Choose whole grains, fruits, and vegetables instead of white rice, bread, or pasta.
Choose Healthy Fats
Replace saturated fats from red meat and dairy and trans fats from processed foods with unsaturated fats found in olive oil, sesame oil, nuts and fatty fish (like salmon, mackerel)
Exercise Regularly
Physical activity is one of the key measures that helps reduce triglyceride levels remarkably and boost HDL cholesterol.
Aim for at least 30 minutes of moderate exercise like brisk walking or cycling 5 times a week.
Lose Excess Weight
Even a small amount of weight loss, 5–10% of body weight, can have a big impact on triglyceride levels. Eat a wholesome and balanced diet and stay active to lose those stubborn fats.
Avoid Alcohol
Alcohol, especially in excess, raises triglycerides dramatically in some people. Limit alcohol intake or avoid it if you already have high levels.
Up Fibre Intake
A diet rich in dietary fiber foods slow digestion, reduce gastric emptying time and decrease sugar and fat absorption. Add more oats, legumes, fruits, and vegetables to your meals. This eventually helps you in diminishing your triglycerides.
Add Omega-3 Fatty Acids
Omega-3s are heart-healthy fats that help lower triglycerides. Some of the food sources loaded with these include fatty fish (salmon, sardines), flaxseeds, walnuts and omega-3 supplements. However, before taking supplements consult with your healthcare provider.
When to Seek Medical Help?
In spite of following these lifestyle changes if the triglyceride levels are still high, then seek medical help. Your healthcare provider may recommend medications to reduce triglycerides. Regular lipid profile testing is important, especially if you have risk factors like diabetes, obesity, or a family history of heart disease.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
Medicinal plants in treatment of hypertriglyceridemia: A review based on their mechanisms and effectiveness
Hamid Mollazadeh, Davood Mahdian ,Hossein Hosseinzadeh
https://www.sciencedirect.com/science/article/abs/pii/S0944711318303052
New approaches to triglyceride reduction: Is there any hope left?
Annalisa Filtz etal,
https://www.sciencedirect.com/science/article/pii/S2666667724000163
