Triglycerides are a type of fat that circulates in your bloodstream. They are a necessary component of your body’s energy system. These fats are measured as part of a standard blood test to assess overall health.
What Are Triglycerides?
Triglycerides serve as the body’s primary form of fat storage. They form when your body converts excess calories. They are stored within fat cells. Between meals, hormones release stored triglycerides to provide the body with energy. They can store nearly twice as much energy per gram compared to carbohydrates.
Understanding Your Triglyceride Levels
A blood test reveals your triglyceride levels, which are classified into ranges for adults. A normal level is less than 150 milligrams per deciliter (mg/dL). A level between 150 and 199 mg/dL is borderline high. Levels from 200 to 499 mg/dL are high, and anything 500 mg/dL or above is very high.
A triglyceride level of 168 mg/dL falls into the borderline high range. Monitoring these levels is important as elevated triglycerides can contribute to arteriosclerosis, which increases the risk of heart attack and stroke.
Factors Influencing Triglyceride Levels
Several factors contribute to elevated triglyceride levels. Dietary choices are significant, particularly a high intake of refined carbohydrates, added sugars, and unhealthy fats like saturated and trans fats. Excess calories from sugary beverages and processed foods convert into triglycerides and are stored as fat. Lifestyle factors also contribute, including a lack of regular physical activity and being overweight or obese. Smoking is another factor, with smokers having 10-15% higher triglyceride levels than non-smokers.
Underlying medical conditions also influence triglyceride levels. Uncontrolled diabetes, metabolic syndrome, hypothyroidism (low thyroid hormone levels), kidney disease, and liver disease are associated with higher triglycerides. Certain medications, such as diuretics, estrogens, progestins, retinoids, steroids, beta-blockers, and some HIV medications, can increase triglyceride levels. Some individuals may also have a genetic predisposition, known as familial hypertriglyceridemia, causing elevated levels regardless of lifestyle.
Managing Triglyceride Levels
Managing triglyceride levels begins with lifestyle modifications. Adopting a heart-healthy diet is primary, focusing on reducing added sugars and refined carbohydrates from sweets, sugary drinks, and white flour products. Instead, emphasize whole grains, lean proteins, fruits, vegetables, and healthy fats from sources like fatty fish, nuts, and olive oil. Portion control also helps reduce calorie intake.
Regular physical activity helps burn excess calories and promotes using stored triglycerides for energy. Aim for at least 150 minutes of moderate-intensity exercise each week, or 30 minutes most days. Achieving and maintaining a healthy weight helps lower triglyceride levels; even a modest weight loss of 5-10% of body weight can lead to a reduction. Limiting or abstaining from alcohol intake is also recommended, as alcohol can increase triglycerides and excess calories. For individuals with persistently high levels despite lifestyle changes, a healthcare professional may consider medical intervention, such as medication, to manage triglyceride levels.