Triglycerides: Understand what they are and how they affect your health

Triglycerides are a type of fat that circulates in our blood. They are the primary source of energy for our body and make up the majority of the stored fats in our body. However, high triglyceride levels can be a sign of health issues, particularly the risk of cardiovascular diseases. In this article, we will thoroughly discuss what triglycerides are, how they affect our health, and what we can do to keep them at a healthy level.

Triglycerides are fat molecules composed of three fatty acid molecules attached to a glycerol molecule. When we eat food, especially carbohydrates and fats, our body breaks down these nutrients into energy.If we consume more energy than we expend, the excess energy is converted into triglycerides, which are stored in fat cells. When our body needs energy, for example during fasting or physical activity, triglycerides are released into the bloodstream, and the body uses them for energy.

Triglyceride levels are usually measured with the same blood test that checks cholesterol levels. A fasting blood sample is typically used for the test, as triglyceride levels rise after eating, and a fasting state provides a more accurate picture of the body's baseline triglyceride concentrations.

•  Normal: Less than 1.7 mmol/l (less than 150 mg/dl)

•  Borderline: 1.7–2.2 mmol/l (150–199 mg/dl)

•  High: 2.3–5.6 mmol/l (200–499 mg/dl)

•  Very high: Over 5.6 mmol/l (over 500 mg/dl)

It is important to note that high triglyceride levels may be a sign of increased risk for metabolic syndrome, which is associated with insulin resistance, type 2 diabetes, fatty liver, and an increased risk of cardiovascular diseases.

Although triglycerides and cholesterol are both fats circulating in the blood, they have different functions. Triglycerides primarily serve as an energy reserve, while cholesterol is a building block of cell membranes and hormones. Cholesterol is also involved in the production of vitamin D and the formation of bile acids necessary for bile. While both triglycerides and cholesterol are related to heart health, high triglyceride levels combined with high LDL cholesterol levels can significantly increase the risk of heart disease.

High triglyceride levels are associated with many health risks, particularly cardiovascular diseases.Here are some key risks that high triglyceride levels can cause:

1. Heart disease: High triglyceride levels are associated with atherosclerosis, which can lead to heart attacks and strokes.
2. Metabolic syndrome: This condition includes a range of risk factors such as high blood pressure, abdominal obesity, high triglycerides, and low HDL cholesterol. Metabolic syndrome increases the risk of developing type 2 diabetes and heart disease.
3. Pancreatitis: Extremely high triglyceride levels can cause acute pancreatitis, which is a serious and potentially life-threatening condition.
4. Type 2 diabetes: Insulin resistance and high triglyceride levels often go hand in hand, and both are risk factors for type 2 diabetes.

Several factors can contribute to elevated triglyceride levels. Some of these are lifestyle-related, while others may be due to hereditary factors or underlying health conditions. Here are the most common causes:

• Overeating: Excessive calorie intake, particularly in the form of sugar and saturated fats, raises triglyceride levels.

•  Lack of exercise: A lack of physical activity reduces the body's ability to use triglycerides for energy, which increases their concentration in the blood.

•  Excessive alcohol consumption: Alcohol is metabolized in the liver, and excess alcohol can lead to increased triglyceride levels.

•  Type 2 diabetes and insulin resistance: These metabolic disorders are often associated with high triglyceride levels, as insulin resistance impairs fat metabolism.

•  Genetic factors: Some individuals may have a genetic predisposition to elevated triglyceride levels (e.g., familial hypertriglyceridemia).

•  Metabolic diseases and hypothyroidism: These conditions are often associated with abnormalities in fat metabolism, which can raise triglyceride levels

Fortunately, triglyceride levels can often be lowered through lifestyle changes. Here are some effective ways to manage and reduce triglyceride levels:

• Avoid added sugars: Excessive sugar intake, especially in the form of fructose, raises triglyceride levels. Aim to reduce the consumption of sugary foods and beverages.

•  Select healthy fats: Replace saturated and trans fats with unsaturated fats, such as olive oil, nuts, and avocados.

•  Eat more fiber: Foods high in fiber, such as vegetables, whole grains, and legumes, help reduce triglyceride levels.

•  Reduce alcohol: Alcohol can raise triglyceride levels, so limit its consumption.

•  Eat omega-3 fatty acids: Fish oil and fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids, which can lower triglyceride levels.

Aerobic exercise, such as walking, running, or cycling, can help lower triglyceride levels and improve heart health. The goal should be at least 150 minutes of moderate exercise per week.

Overweight and obesity are associated with high triglyceride levels. Even a small weight loss of 5–10 %

can significantly lower triglyceride levels and improve health.

If lifestyle changes are not sufficient, a doctor may recommend medication to lower triglyceride levels. The most commonly used medications are statins, fibrates, and fish oil preparations, which have been shown to lower triglycerides.

Although triglycerides and cholesterol differ from each other, they are closely related to heart health. High triglyceride levels combined with high LDL cholesterol levels can significantly increase the risk of heart disease. Therefore, it is important to monitor both values and strive to keep them at a healthy level.

If you receive information from a blood test that your triglyceride levels are high, discuss it with your doctor. The doctor may recommend lifestyle changes or, if necessary, medication to manage triglyceride levels.Additionally, it is important to monitor other risk factors for heart diseases, such as blood pressure, blood sugar, and cholesterol levels. Together, managing these factors can help keep cardiovascular diseases at bay and improve overall health.

Triglycerides are an important part of our body's energy economy, but excessive accumulation in the blood can pose serious health risks. Fortunately, triglyceride levels can be effectively managed through healthy lifestyle choices, such as improving diet, regular exercise, and reducing alcohol consumption. If necessary, medical assistance and medication can play a key role in keeping triglyceride levels in check.