Triglycerides are a form of fat, or lipid, that circulates in your bloodstream. Your body uses them for energy. When you consume calories beyond what your body immediately needs, these excess calories are converted into triglycerides and stored in fat cells for later use.
What Are Triglycerides?
Triglycerides serve as the body’s primary form of stored energy, holding almost twice as much energy as carbohydrates. They are composed of a glycerol molecule linked to three fatty acid chains, which contain long hydrocarbon chains that store a significant amount of chemical energy. This structure allows them to be efficiently stored in fat cells without affecting cellular water balance because they are insoluble in water.
When the body requires energy, such as between meals, hormones signal the release of these stored triglycerides. They are then broken down into their components—fatty acids and glycerol. These components are used by cells for energy. Triglycerides are transported through the bloodstream via lipoproteins to reach various tissues that need energy.
Interpreting a Triglyceride Level of 68
A triglyceride level of 68 milligrams per deciliter (mg/dL) is considered well within the optimal range for adults. A healthy triglyceride level is typically defined as less than 150 mg/dL.
Levels between 150 and 199 mg/dL are considered borderline high, while 200 to 499 mg/dL indicates high triglycerides. A level of 500 mg/dL or above is categorized as very high. This low number generally suggests good metabolic health and a reduced risk of conditions associated with elevated triglyceride levels.
Factors Affecting Triglyceride Levels
Various factors influence triglyceride levels. Dietary choices play a significant role, particularly the intake of excess calories, especially from refined carbohydrates and added sugars. Foods high in unhealthy fats can also contribute to higher levels.
Lifestyle habits, such as a lack of regular physical activity and being overweight or obese, can lead to elevated triglycerides. Excessive alcohol consumption is another factor known to significantly increase triglyceride levels. Certain medical conditions like uncontrolled diabetes, kidney disease, liver disease, and hypothyroidism can impact triglyceride levels. Some medications, including diuretics, beta-blockers, and certain hormone therapies, may also raise triglyceride levels as a side effect.
Strategies for Optimal Triglyceride Health
Maintaining optimal triglyceride levels involves a combination of dietary adjustments and healthy lifestyle practices. Reducing the intake of added sugars and refined carbohydrates, such as those found in sugary drinks and white flour products, can help lower triglyceride levels. Incorporating more fiber-rich foods like fruits, vegetables, and whole grains also supports healthy levels.
Choosing healthier fats, such as monounsaturated and polyunsaturated fats found in olive oil, avocados, nuts, and fatty fish like salmon, can be beneficial. Limiting saturated and trans fats found in processed foods and some animal products is also advised. Regular physical activity, aiming for at least 30 minutes on most days of the week, can effectively lower triglycerides and support overall cardiovascular health. Maintaining a healthy weight is another impactful strategy, as excess body fat contributes to higher triglyceride levels. Limiting alcohol consumption is also recommended, as it can raise triglycerides, and regular health check-ups allow for consistent monitoring and guidance from a healthcare provider.