If you’re monitoring your health, especially your heart health, you’re likely familiar with blood pressure and cholesterol levels. But there’s another crucial measurement to keep an eye on: triglycerides. High triglycerides can pose a significant risk to your heart health. The good news is that lifestyle adjustments that benefit your overall well-being can also effectively lower your triglyceride levels. Let’s delve into why triglycerides matter and what steps you can take if your levels are elevated.
What Exactly Are Triglycerides?
Triglycerides are a type of fat, or lipid, circulating in your blood. When 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 in your fat cells. Later, hormones release these triglycerides into the bloodstream as energy sources between meals.
However, if you consistently consume more calories than you burn, particularly from foods high in carbohydrates, you might develop high triglycerides, a condition known as hypertriglyceridemia. This excess storage and release can become problematic for your health.
Understanding Normal Triglyceride Levels
A simple blood test, typically part of a lipid panel, can determine your triglyceride levels. It’s important to fast before this blood test to ensure accurate measurements. Here’s a breakdown of triglyceride ranges and what they mean:
- Normal: Less than 150 milligrams per deciliter (mg/dL) or less than 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 above (5.7 mmol/L or above)
If your results fall outside the normal range, especially in the high or very high categories, it’s essential to understand why and take appropriate action.
Triglycerides vs. Cholesterol: What’s the Difference?
While both are lipids 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. Think of them as the fuel reserves for your body.
- Cholesterol: Is crucial for building cells and producing certain hormones. It’s essential for cell structure and various bodily functions, not primarily for energy.
Both are important for bodily functions, but elevated levels of either can contribute to health problems, particularly cardiovascular issues.
Why High Triglycerides Are a Health Concern
Elevated triglyceride levels can significantly impact your heart health. High triglycerides can contribute to:
- Arteriosclerosis: Hardening and thickening of the artery walls. This condition reduces blood flow and increases the risk of stroke, heart attack, and overall heart disease.
- Increased Risk of Cardiovascular Disease: Beyond arteriosclerosis, high triglycerides are independently linked to a higher risk of various forms of heart disease.
- Pancreatitis: Extremely high triglycerides can lead to acute inflammation of the pancreas, a serious condition requiring medical attention.
Furthermore, high triglycerides often indicate other underlying health issues that also increase heart disease and stroke risk, such as:
- Obesity: Excess body weight is frequently associated with higher triglyceride levels.
- Metabolic Syndrome: A cluster of conditions including excess abdominal fat, high blood pressure, high blood sugar, abnormal cholesterol levels, and, notably, high triglycerides. This syndrome dramatically increases cardiovascular risk.
- Type 2 Diabetes and Prediabetes: Insulin resistance and impaired glucose metabolism in these conditions often lead to elevated triglyceride levels.
- Hypothyroidism: Low thyroid hormone levels can affect lipid metabolism and result in higher triglycerides.
- Rare Genetic Conditions: Some genetic disorders can disrupt how the body processes fat, leading to hypertriglyceridemia.
It’s also worth noting that certain medications can have high triglycerides as a side effect, including:
- Diuretics
- Estrogen and Progestin
- Retinoids
- Steroids
- Beta Blockers
- Some Immunosuppressants
- Certain HIV Medications
If you’re taking any of these medications and have high triglycerides, discuss it with your doctor to explore potential alternatives or management strategies.
Effective Ways to Lower Triglycerides
The cornerstone of managing high triglycerides often involves adopting healthy lifestyle changes. These are highly effective and beneficial for overall health:
- Regular Exercise: Aim for at least 30 minutes of moderate-intensity physical activity most days of the week. Exercise is a powerful tool to lower triglycerides and simultaneously boost “good” HDL cholesterol. Incorporate activity into your daily routine – take stairs, walk during breaks, or engage in hobbies that keep you moving.
- Limit Sugar and Refined Carbohydrates: Simple carbohydrates, such as sugary drinks, processed foods, white bread, and pastries, are quickly converted into triglycerides. Reducing your intake of these can significantly lower your triglyceride levels. Focus on whole grains, fruits, and vegetables instead.
- Weight Management: If you are overweight, losing even a small percentage of your body weight can make a big difference. Excess calories, especially from carbohydrates and fats, are converted to triglycerides and stored. Reducing calorie intake will naturally help lower triglycerides.
- Choose Healthy Fats: Replace saturated fats, commonly found in red meat and full-fat dairy, with healthier fats like those in olive oil, avocado oil, and nuts. Include omega-3 fatty acids in your diet, found in fatty fish like salmon, mackerel, and flaxseeds. Avoid trans fats, often listed as “partially hydrogenated oils” in processed foods.
- Moderate Alcohol Consumption or Abstinence: Alcohol is high in calories and sugar and can significantly raise triglyceride levels, especially in those susceptible to hypertriglyceridemia. If your triglycerides are very high, it’s best to avoid alcohol completely.
When Lifestyle Changes Aren’t Enough: Medication Options
If lifestyle modifications aren’t sufficient to bring your triglycerides into a healthy range, your doctor may prescribe medication. Common options include:
- Statins: Primarily used to lower cholesterol, statins can also have a modest effect on triglycerides, especially if you also have high LDL cholesterol or a history of arterial issues. Examples include atorvastatin (Lipitor) and rosuvastatin (Crestor).
- Fibrates: Medications like fenofibrate (TriCor, Fenoglide) and gemfibrozil (Lopid) are specifically designed to lower triglyceride levels. They are typically not used in patients with severe kidney or liver disease.
- Prescription Omega-3 Fatty Acids (Fish Oil): High-dose prescription fish oil preparations like Lovaza contain concentrated omega-3 fatty acids that are very effective at lowering triglycerides. Over-the-counter supplements may contain lower concentrations. High doses can affect blood clotting, so medical supervision is important.
- Niacin: Also known as nicotinic acid, niacin can lower both triglycerides and LDL cholesterol. However, it can have side effects and interact with other medications, so it should only be taken under medical guidance.
If medication is prescribed, it’s crucial to take it as directed. Remember that medication works best in conjunction with healthy lifestyle choices. Medication can provide a significant boost, but long-term health relies on sustainable lifestyle changes.
Take Control of Your Triglycerides
Understanding why your triglycerides are high is the first step toward managing them effectively. By adopting a heart-healthy lifestyle and working closely with your healthcare provider, you can take control of your triglyceride levels and reduce your risk of heart disease and related conditions. Regular monitoring and proactive management are key to maintaining optimal heart health.
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.
