Triglycerides are a crucial indicator of your heart health, often monitored alongside blood pressure and cholesterol. Understanding your triglyceride levels is essential, and knowing how to lower them when they are high is a vital step towards preventing heart disease. This guide will explain why triglycerides matter and provide actionable strategies to bring them back to a healthy range.
Understanding Triglycerides and Their Importance
Triglycerides are a type of fat, or lipid, present in your blood. When you consume food, your body converts any calories it doesn’t immediately need into triglycerides. These triglycerides are then stored in fat cells throughout your body. Hormones release these stored triglycerides to provide energy between meals. However, consistently consuming more calories than you burn, especially from carbohydrate-rich foods, can lead to elevated triglyceride levels, a condition known as hypertriglyceridemia.
Image alt text: Blood sample being analyzed for triglyceride levels in a laboratory.
Normal Triglyceride Levels
A simple blood test, typically part of a cholesterol test or lipid panel, can determine your triglyceride levels. It’s important to fast before this blood test to ensure accurate results. The categories for triglyceride levels are:
- Normal: Less than 150 milligrams per deciliter (mg/dL) or 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)
Triglycerides vs. Cholesterol: What’s the Difference?
While both are lipids circulating in your blood, triglycerides and cholesterol serve different purposes:
- Triglycerides: Primarily function to store unused calories and supply your body with energy.
- Cholesterol: Essential for building cells and producing certain hormones.
The Risks of High Triglycerides
Elevated triglyceride levels are more than just a number; they can significantly impact your health. High triglycerides can contribute to:
- Arteriosclerosis: Hardening and thickening of artery walls, increasing the risk of stroke, heart attack, and heart disease.
- Pancreatitis: Extremely high triglyceride levels can lead to acute inflammation of the pancreas.
Furthermore, hypertriglyceridemia is often associated with other conditions that heighten the risk of cardiovascular diseases, such as:
- Obesity
- Metabolic Syndrome: A cluster of conditions including excess abdominal fat, high blood pressure, elevated triglycerides, high blood sugar, and abnormal cholesterol levels.
- Type 2 Diabetes and Prediabetes
- Hypothyroidism: Low levels of thyroid hormones.
- Genetic Conditions: Certain rare genetic disorders affecting fat metabolism.
It’s also important to note that some medications can cause high triglycerides as a side effect, including diuretics, estrogen and progestin, retinoids, steroids, beta blockers, certain immunosuppressants, and some HIV medications.
Effective Strategies to Lower Triglycerides
Lowering high triglycerides is achievable through lifestyle adjustments and, in some cases, medication. Here’s how you can take control:
1. Embrace Regular Exercise:
Aim for at least 30 minutes of moderate-intensity physical activity most days of the week. Regular exercise is a powerful tool to lower triglycerides and boost your “good” cholesterol (HDL). Incorporate activity into your daily routine – take the stairs, walk during lunch breaks, or engage in hobbies that keep you moving.
2. Reduce Sugar and Refined Carbohydrate Intake:
Simple carbohydrates, such as sugary drinks, desserts, and foods made with white flour, can significantly raise triglyceride levels. These are quickly converted to sugar in the body, which can then be turned into triglycerides. Limiting these in your diet is crucial.
Image alt text: Healthy food choices with fresh produce, demonstrating dietary changes to reduce triglyceride levels.
3. Achieve and Maintain a Healthy Weight:
If you are overweight or obese, losing even a small amount of weight can make a significant difference in your triglyceride levels. Excess calories are converted to triglycerides and stored as fat. Focusing on calorie reduction through diet and exercise can effectively lower triglycerides.
4. Choose Healthier Fats Wisely:
Swap saturated fats, commonly found in red meats and full-fat dairy products, for healthier unsaturated fats found in plant-based oils like olive and canola oil. Include fatty fish rich in omega-3 fatty acids, such as salmon, mackerel, and tuna, in your diet. Avoid trans fats, often listed as “hydrogenated oils” in ingredient lists, as they are detrimental to heart health and can raise triglycerides.
5. Limit Alcohol Consumption:
Alcohol is high in calories and sugar, and it has a potent effect on raising triglyceride levels. If you have high or very high triglycerides, reducing or eliminating alcohol intake is highly recommended.
Medical Options for Lowering Triglycerides
When lifestyle changes are not sufficient to manage high triglycerides, your doctor may prescribe medication. Common medications include:
- Statins: Primarily used to lower cholesterol, statins can also help lower triglycerides, especially if you have high LDL cholesterol or a history of heart disease or diabetes. 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 generally avoided in individuals with severe kidney or liver disease.
- Prescription Omega-3 Fatty Acids (Fish Oil): High doses of prescription fish oil, such as Lovaza, contain concentrated omega-3 fatty acids that can effectively lower triglycerides. Over-the-counter supplements may contain lower concentrations of active fatty acids. High doses of fish oil can affect blood clotting, so medical consultation is essential before starting supplementation.
- 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 supervision.
If your doctor prescribes medication, it’s crucial to take it as directed. Remember that medication works best when combined with healthy lifestyle choices.
Conclusion: Lifestyle and Medical Management for Healthy Triglycerides
Lowering triglycerides is a proactive step towards better heart health. By adopting a heart-healthy lifestyle that includes regular exercise, a balanced diet low in sugar and refined carbohydrates, healthy fats, and limited alcohol, you can significantly impact your triglyceride levels. In cases where lifestyle changes are not enough, medical treatments are available to help manage high triglycerides. Consult with your doctor to determine the best approach for you to maintain healthy triglyceride levels and protect your cardiovascular 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.
- Kumar P, et al., eds. Lipid and metabolic disorders. In: Kumar and Clark’s Clinical Medicine. 9th ed. Philadelphia, Pa.: Elsevier; 2017.
- 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.
