Triglycerides are a key indicator of your heart health. Understanding how to reduce triglycerides is crucial for preventing heart disease and maintaining overall wellness. This guide explains effective strategies to manage high triglyceride levels. By Mayo Clinic Staff
Are you monitoring your blood pressure and cholesterol but overlooking your triglycerides? It’s time to pay attention to these fats in your blood. High triglycerides can significantly elevate your risk of heart disease. Fortunately, adopting heart-healthy lifestyle changes can effectively lower your triglycerides and improve your health.
Understanding Triglycerides: What Are They?
Triglycerides are a type of fat, also known as lipids, circulating 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 your fat cells. When your body needs energy between meals, hormones release these triglycerides for fuel.
However, consistently eating more calories than you burn, especially from foods high in carbohydrates and sugars, can lead to elevated triglyceride levels, a condition known as hypertriglyceridemia.
Decoding Triglyceride Levels: What’s Considered Healthy?
A simple blood test, typically part of a cholesterol test or lipid panel, can determine if your triglyceride levels are within a healthy range. It’s important to fast before this blood test for accurate results. Here’s a breakdown of triglyceride levels:
- 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 in your blood, triglycerides and cholesterol serve different roles:
- Triglycerides: Primarily function to store unused calories and supply your body with energy.
- Cholesterol: Essential for building healthy cells and producing certain hormones.
While both are important, maintaining healthy levels of each is vital for cardiovascular health.
Why High Triglycerides Are a Concern
Elevated triglyceride levels pose significant health risks. 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 triglycerides can lead to acute inflammation of the pancreas.
Furthermore, high triglycerides are often associated with other conditions that heighten the risk of heart disease, including:
- Obesity
- Metabolic Syndrome: A cluster of conditions including excess abdominal fat, high blood pressure, high blood sugar, abnormal cholesterol levels, and high triglycerides.
- Type 2 Diabetes and Prediabetes
- Hypothyroidism: Low thyroid hormone levels.
- Rare Genetic Conditions: Affecting how the body converts fat into energy.
Certain medications can also contribute to high triglycerides as a side effect, such as diuretics, estrogen, progestin, retinoids, steroids, beta blockers, some immunosuppressants, and certain HIV medications.
How To Reduce Triglycerides Naturally Through Lifestyle Changes
The cornerstone of reducing high triglycerides is adopting healthy lifestyle habits. Here are key strategies:
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Engage in 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 beneficial HDL cholesterol. Incorporate activity into your daily routine by taking the stairs, walking during breaks, or engaging in hobbies that involve movement.
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Limit Sugar and Refined Carbohydrates: Simple carbohydrates, like sugar, fructose, and foods made with white flour, are quickly converted into triglycerides by your body. Reducing your intake of sugary drinks, processed foods, and white bread can significantly impact your triglyceride levels.
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Achieve and Maintain a Healthy Weight: If you are overweight or obese, losing even a small amount of weight can make a big difference. Excess calories, regardless of their source, are converted into triglycerides and stored as fat. Focusing on calorie reduction through a balanced diet can effectively lower triglycerides.
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Choose Healthier Fats: Replace saturated fats, commonly found in red meat and full-fat dairy, with healthier unsaturated fats. Opt for plant-based oils like olive oil and canola oil. Incorporate fatty fish rich in omega-3 fatty acids, such as salmon and mackerel, into your diet. Avoid trans fats, often listed as “hydrogenated oils” on food labels, as they negatively impact both triglycerides and cholesterol.
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Moderate Alcohol Consumption: Alcohol is high in calories and sugar and has a pronounced effect on triglyceride levels. If you have high or very high triglycerides, limiting or avoiding alcohol is crucial.
Medical Options for Lowering Triglycerides
When lifestyle modifications are insufficient to manage high triglycerides, your doctor may recommend medication.
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When Medication Might Be Necessary: If you have significantly elevated triglyceride levels or other risk factors for heart disease, such as high LDL cholesterol, a history of blocked arteries, or diabetes, medication may be considered.
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Types of Triglyceride-Lowering Medications:
- Statins: Primarily used to lower cholesterol, statins like atorvastatin (Lipitor) and rosuvastatin (Crestor) can also help lower triglycerides, especially when cholesterol levels are also a concern.
- Fibrates: Medications like fenofibrate (TriCor, Fenoglide) and gemfibrozil (Lopid) are specifically designed to lower triglyceride levels. They are typically avoided in individuals with severe kidney or liver disease.
- Prescription Fish Oil (Omega-3 Fatty Acids): High doses of prescription omega-3 fatty acids, such as Lovaza, are effective in reducing triglycerides. These prescription formulations contain higher concentrations of active fatty acids compared to over-the-counter supplements. It’s crucial to consult your doctor before taking fish oil supplements, as high doses can affect blood clotting.
- Niacin: Also known as nicotinic acid, niacin can lower both triglycerides and LDL (“bad”) cholesterol. Over-the-counter niacin should only be taken under medical supervision due to potential interactions and side effects.
If your doctor prescribes medication to lower your triglycerides, it’s essential to take it as directed. Remember that medication works best in conjunction with healthy lifestyle changes.
Conclusion: Taking Control of Your Triglycerides
Lowering triglycerides is a proactive step towards better heart health and overall well-being. By implementing these lifestyle modifications and, when necessary, working with your doctor to consider medication, you can effectively manage your triglyceride levels and reduce your risk of heart disease. Embrace a heart-healthy lifestyle today for a healthier tomorrow.
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