Triglycerides are a key indicator of your heart’s well-being. Discover why triglycerides are important and learn what steps to take if your levels are elevated.
If you’re already monitoring your blood pressure and cholesterol, it’s crucial to also pay attention to another vital lipid in your blood: triglycerides. Elevated triglyceride levels can significantly increase your risk of developing heart disease. However, adopting heart-healthy lifestyle choices can effectively help manage and lower your triglyceride levels.
Decoding Triglycerides: What Exactly Are They?
Triglycerides are a type of fat, scientifically known as lipids, that circulate within your bloodstream. Whenever you consume food, your body processes the calories you don’t immediately need for energy and converts them into triglycerides. These triglycerides are then stored within your fat cells throughout the body. Subsequently, between meals, hormones release these stored triglycerides into the bloodstream to provide your body with energy.
However, consistently consuming more calories than you burn off through activity, especially from foods rich in carbohydrates, can lead to a condition known as high triglycerides or hypertriglyceridemia. This occurs because the excess calories are continuously converted and stored as triglycerides, leading to elevated levels in your blood.
Understanding Healthy Triglyceride Levels
A simple blood test, typically part of a lipid panel, can determine if your triglyceride levels are within a healthy range. It’s essential to fast before this blood test to ensure accurate triglyceride measurements. The categories for triglyceride levels are generally defined as:
- Normal: Less than 150 milligrams per deciliter (mg/dL), or under 1.7 millimoles per liter (mmol/L)
- Borderline High: 150 to 199 mg/dL (1.8 to 2.2 mmol/L)
- High: 200 to 499 mg/dL (2.3 to 5.6 mmol/L)
- Very High: 500 mg/dL or greater (5.7 mmol/L or greater)
Regular check-ups with your healthcare provider, including lipid panels, are vital for monitoring your triglyceride levels and overall heart health.
Triglycerides Versus Cholesterol: Knowing the Difference
While both are lipids circulating in your blood, triglycerides and cholesterol serve different functions:
- Triglycerides: Primarily function as energy storage. They store unused calories and release energy for your body to use between meals. Think of them as your body’s fuel reserve.
- Cholesterol: Plays a structural role in your body. It’s used to build healthy cells and produce certain hormones. Cholesterol is essential for cell membrane integrity and hormone synthesis.
Understanding this distinction is crucial for comprehending their individual impacts on your health.
Why High Triglycerides Are a Health Concern
Elevated triglycerides pose significant risks to your cardiovascular health. They can contribute to:
- Arteriosclerosis: This is the hardening and thickening of artery walls, leading to restricted blood flow. High triglycerides are a contributing factor in this process, increasing the risk of stroke, heart attack, and overall heart disease.
- Pancreatitis: Extremely high triglyceride levels can trigger acute inflammation of the pancreas (pancreatitis), a serious and painful condition.
Furthermore, high triglycerides often serve as an indicator of other underlying health issues that further elevate heart disease and stroke risk. These related conditions include:
- Obesity: Excess body weight is frequently linked to higher triglyceride levels.
- Metabolic Syndrome: This is a cluster of conditions including excess abdominal fat, high blood pressure, elevated triglycerides, high blood sugar, and abnormal cholesterol levels. The presence of metabolic syndrome significantly increases cardiovascular risk.
- Type 2 Diabetes and Prediabetes: Insulin resistance, common in type 2 diabetes and prediabetes, can lead to increased triglyceride production.
- Hypothyroidism: Low thyroid hormone levels can sometimes cause an increase in triglycerides.
- Genetic Conditions: Certain rare genetic disorders can affect how the body processes fat, leading to hypertriglyceridemia.
It’s also important to note that high triglycerides can sometimes be a side effect of certain medications, such as:
- Diuretics
- Estrogen and progestin
- Retinoids
- Steroids
- Beta blockers
- Some immunosuppressants
- Some HIV medications
If you are taking any of these medications, discuss potential effects on your triglyceride levels with your doctor.
Effective Strategies to Lower Triglycerides
Adopting a healthy lifestyle is the cornerstone of managing and lowering high triglycerides. Key lifestyle modifications include:
- Regular Exercise: Aim for at least 30 minutes of moderate-intensity physical activity most days of the week. Exercise helps lower triglycerides and boost beneficial HDL cholesterol. Incorporate activity into your daily routine, like taking stairs or walking during breaks.
- Limit Sugar and Refined Carbohydrates: Simple carbohydrates, found in sugary drinks, processed foods, white bread, and pastries, can significantly raise triglyceride levels. Reduce your intake of these items.
- Weight Management: If you are overweight or obese, losing even a small amount of weight can make a big difference. Excess calories, especially from unhealthy sources, are converted to triglycerides.
- Choose Healthy Fats: Replace saturated fats (found in red meat and full-fat dairy) with healthier unsaturated fats (like olive oil, avocado oil, and nuts). Include omega-3 fatty acids from fatty fish like salmon and mackerel in your diet. Avoid trans fats and hydrogenated oils.
- Moderate Alcohol Consumption: Alcohol is calorie-dense and sugary, having a pronounced effect on triglyceride levels. If you have very high triglycerides, abstaining from alcohol is advisable.
Medical Interventions for High Triglycerides
When lifestyle changes alone are insufficient to control high triglycerides, your doctor may prescribe medications. These can include:
- Statins: Primarily used to lower cholesterol, statins can also have a modest effect on triglycerides. They are often recommended if you have high LDL cholesterol or a history of heart disease. Examples include atorvastatin (Lipitor) and rosuvastatin (Crestor).
- Fibrates: These medications are specifically designed to lower triglyceride levels. Examples include fenofibrate (TriCor, Fenoglide) and gemfibrozil (Lopid). They are typically avoided in individuals with severe kidney or liver disease.
- Prescription Omega-3 Fatty Acids (Fish Oil): High doses of prescription fish oil preparations like Lovaza are effective in lowering triglycerides. These contain higher concentrations of active omega-3s than over-the-counter supplements. Consult your doctor before using high-dose fish oil, as it can affect blood clotting.
- Niacin: Also known as nicotinic acid, niacin can lower both triglycerides and LDL cholesterol. It’s crucial to discuss niacin use with your doctor due to potential side effects and interactions with other medications.
If medication is prescribed, adhere to your doctor’s instructions diligently. Remember that medication works best in conjunction with a healthy lifestyle. Lifestyle changes remain a crucial and powerful tool in managing your triglyceride levels and promoting long-term heart health.
It’s essential to consult with your healthcare provider for personalized advice on managing your triglyceride levels and overall cardiovascular health. They can provide tailored recommendations based on your individual health profile and risk factors.
References
- High blood triglycerides. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health-topics/high-blood-triglycerides. Accessed Aug. 7, 2018.
- Bonow RO, et al., eds. Risk markers and the primary prevention of cardiovascular disease. In: Braunwald’s Heart Disease: A Textbook of Cardiovascular Medicine. 11th ed. Philadelphia, Pa.: Saunders Elsevier; 2019. https://www.clinicalkey.com. Accessed May 30, 2018.
- Kumar P, et al., eds. Lipid and metabolic disorders. In: Kumar and Clark’s Clinical Medicine. 9th ed. Philadelphia, Pa.: Elsevier; 2017. https://clinicalkey.com. Accessed May 22, 2018.
- AskMayoExpert. Triglycerides (adults). Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2018.
- AskMayoExpert. Hyperlipidemia (adult). Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2018.
