Triglycerides are a type of fat, also known as lipids, found in your blood. They serve as a significant energy source for your body. When you consume more calories than your body immediately needs, these excess calories are converted into triglycerides and stored in fat cells for later use. This article clarifies what a triglyceride level of 180 milligrams per deciliter (mg/dL) signifies and outlines strategies to manage it.
What are Triglycerides
Triglycerides are the most common form of fat in the human body, playing a central role in energy storage. They are constructed from a glycerol molecule bonded to three fatty acid chains. These chains hold substantial chemical energy, making triglycerides highly efficient at storing energy, almost twice as much as carbohydrates.
The body obtains triglycerides from dietary fats, such as butter and oils, and through internal production by the liver from excess calories, sugar, and alcohol. Once formed, they circulate in the bloodstream within lipoproteins, delivering energy to various cells and tissues. When the body requires energy, stored triglycerides are broken down through lipolysis, releasing fatty acids and glycerol for fuel.
Interpreting Your Triglyceride Level
A triglyceride level of 180 mg/dL falls into the “borderline high” category for adults. Normal triglyceride levels are below 150 mg/dL. The borderline high range is 150 to 199 mg/dL.
Levels categorized as “high” are between 200 and 499 mg/dL, while “very high” levels are 500 mg/dL or greater. For children and teenagers aged 10 to 19, a normal level is below 90 mg/dL, with borderline high being 90 to 129 mg/dL. A fasting blood test is performed to determine an accurate triglyceride measurement.
Why Triglyceride Levels Matter
Elevated triglyceride levels, even in the borderline high range, increase the risk of cardiovascular diseases, including coronary artery disease, heart attack, and stroke. This is due to their contribution to atherosclerosis, a condition where plaque builds up in the arteries, causing them to narrow and harden.
Very high triglyceride levels, above 500 mg/dL, significantly increase the risk of acute pancreatitis, a severe inflammation of the pancreas. High triglycerides are also observed as part of metabolic syndrome, a cluster of conditions that includes abdominal obesity, high blood pressure, high blood sugar, and abnormal cholesterol levels. This syndrome elevates the risk for conditions like type 2 diabetes and heart disease.
Steps to Manage Triglyceride Levels
Managing triglyceride levels begins with lifestyle modifications. It is always advisable to consult a healthcare professional for personalized advice and to discuss potential medical interventions if lifestyle changes alone are insufficient.
Key strategies include:
- Reducing added sugars and refined carbohydrates, such as sugary beverages, desserts, white breads, and pasta, is important. Limit fruit juice, favoring whole fruits with fiber.
- Incorporate healthy fats into your diet, such as those found in avocados, walnuts, and olive oil. Reduce unhealthy fats from sources like fatty meats, high-fat dairy, and trans fats. Include omega-3 rich oily fish (salmon, mackerel, sardines) 2-3 times weekly.
- Engage in regular physical activity to help lower triglycerides. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, biking, or swimming; 200-300 minutes offers greater reduction.
- Maintain a healthy weight. Losing even 5-10% of current body weight can significantly help lower triglyceride levels.
- Limit or avoid alcohol intake, as it can increase triglycerides and contribute to excess calories.