What are triglycerides?
Triglycerides are a form of fat found in the blood and are usually measured in a cholesterol or lipid (fat) screening test. While you probably keep an eye on your cholesterol, people typically pay little attention to triglycerides.
Triglycerides serve as an important source of energy for the body. When we eat food, the body turns it into triglycerides for energy. If not used immediately by the body to power muscles and other functions, triglycerides are stored in the body for use later.
Nearly one-third of all adults in the United States have triglyceride levels that are above normal. Why should they be concerned? According to the American Heart Association (AHA), even a mildly-elevated triglyceride level poses a risk for heart disease and diabetes. That's why the AHA says people should strive for an "optimal" level of 100 mg/dl.
Oh no! Not another lab value to worry about ...you may be groaning. Don't stress. Much of what you need to do to lower cholesterol also applies to triglycerides. Even a small weight loss can often help. For example, if someone who is overweight loses just 5 to 10 percent of body weight through diet and exercise, his or her triglyceride level will typically drop by 20 percent.
Why do triglycerides matter?
High triglycerides can raise your risk of heart disease. That's because elevated triglycerides increase your chances of having atherosclerosis, the build up of fat on the inside of your arteries. This fat buildup can happen all over the body, even to the arteries in the heart. Fatty buildup equals narrowed arteries and less blood and oxygen to the heart. It can even lead to a heart attack or stroke.
What causes high triglycerides?
Being overweight, eating an unhealthy diet (high in sugar, saturated fats, or too many calories) and being inactive can all raise triglycerides. Drinking too much alcohol can also raise triglycerides. Some conditions, like having an underactive thyroid (hypothyroidism) or kidney disease, can cause levels to rise, too.
Triglycerides and metabolic syndrome
If you have high triglycerides, you should also be aware that these fats are related to a serious condition called metabolic syndrome. High triglycerides are one of five measures, including too much fat around the waist and high cholesterol, that doctors look for when diagnosing metabolic syndrome.
What can I do to lower my triglycerides?
Increasing your physical activity and losing weight are two key ways to lowering triglycerides. You can lose weight by making sure that you eat fewer calories than you use during the day. Increasing your activity level will increase the number of calories you expend.
Limiting fatty foods also helps to lower both trigylcerides and cholesterol. Though, to really chip away at a high triglyceride level, you will need to make some changes in your diet, especially limiting sugar and carbohydrates. Here are some tips:
- Limit added sugars from processed foods. Look at food labels for sugar or syrup that is added to food during preparation. Sweeteners can masquerade as something more healthy-appearing, like "fruit juice concentrate" or "corn sweetener." Limit foods containing ingredients ending in "ose," such as high fructose corn syrup. Try to limit fructose to 50 to 100 grams per day.
- Limit soda and juices. The American Heart Association recommends limiting all sugar-sweetened beverages to no more than 36 ounces per week, based on a 2,000 calorie per day diet.
- Decrease refined carbohydrates. Limit the amount of white rice as well as bread and pasta made of white flour or semolina. Whole grain breads and pasta are a much healthier form of carbohydrate, which you should aim to increase in your diet.
- Limit alcohol. Cut down on how much you drink. Even a small amount of alcohol can raise triglyceride levels.
