Triglycerides are a type of fat, or lipid, found in the bloodstream. These fats are distinct from cholesterol, though both are routinely monitored as part of a comprehensive health assessment.
What Are Triglycerides?
Triglycerides are the most common form of fat in the body, serving as the primary way the body stores excess energy for later use. The body obtains triglycerides from the food consumed, particularly from dietary fats, as well as from extra calories, sugar, and alcohol. When the body takes in more calories than it immediately needs, these excess calories are converted into triglycerides and stored in fat cells. Between meals, hormones release these stored triglycerides to provide energy for bodily functions.
While both are lipids, triglycerides and cholesterol serve different purposes within the body. In contrast, cholesterol is a waxy substance produced by the liver, essential for building cells, producing hormones like vitamin D, and aiding in digestion. Unlike triglycerides, the body produces all the cholesterol it requires, whereas triglycerides are significantly influenced by dietary intake.
Interpreting Your Triglyceride Test Results
Determining triglyceride levels involves a simple blood test, often conducted as part of a lipid panel, which also measures cholesterol. A healthcare provider recommends fasting for 8 to 12 hours before the test to ensure accurate results, as food intake can temporarily elevate triglyceride levels. The results are measured in milligrams per deciliter (mg/dL).
For adults, triglyceride levels are categorized as follows:
Normal: Less than 150 mg/dL
Borderline high: 150 to 199 mg/dL
High: 200 to 499 mg/dL
Very high: 500 mg/dL or greater
For children and teenagers aged 10 to 19, a normal fasting triglyceride level is below 90 mg/dL.
Elevated triglyceride levels carry various health implications. High levels can contribute to the hardening or thickening of artery walls, a condition known as arteriosclerosis, which increases the risk of heart attack and stroke. When high triglycerides are combined with low levels of “good” high-density lipoprotein (HDL) cholesterol or high levels of “bad” low-density lipoprotein (LDL) cholesterol, the risk of fatty buildup in the arteries increases further. Additionally, very high triglyceride levels, particularly those above 500 mg/dL, can lead to acute pancreatitis, an inflammation of the pancreas. High triglycerides are also associated with other health conditions, including obesity, metabolic syndrome, and type 2 diabetes.
Strategies for Healthy Triglyceride Levels
Managing triglyceride levels often begins with lifestyle modifications. These changes are typically the first approach to help maintain or improve levels.
Dietary adjustments play a role in managing triglycerides. Limiting the intake of added sugars and refined carbohydrates, found in items like sugary beverages, pastries, and white bread, is beneficial. Instead, focusing on a diet rich in whole grains, fruits, vegetables, and high-fiber foods can help lower levels. Incorporating healthy fats, such as those found in olive oil, canola oil, avocados, nuts, and seeds, is also recommended. Regularly consuming fatty fish like salmon and mackerel, which are good sources of omega-3 fatty acids, can also contribute to healthier triglyceride levels. Conversely, reducing the consumption of unhealthy saturated and trans fats, often present in fatty meats and processed foods, is advised.
Regular physical activity is also beneficial. Engaging in at least 30 minutes of moderate-intensity exercise on most days of the week, totaling about 150 minutes weekly, can help. Exercise assists the body in processing fats and sugars more efficiently and mobilizes stored triglycerides for energy use. Weight management also directly impacts triglyceride levels, as excess calories are converted into these fats for storage. Even a modest weight loss of 5 to 10 percent of body weight can lead to a significant reduction in triglyceride levels. Limiting alcohol intake is important, as alcohol can directly increase triglyceride levels, especially when consumed with high-fat meals.
If lifestyle changes alone are not sufficient to bring triglyceride levels into a healthy range, a healthcare provider may consider medical interventions. This can include prescribing medications such as fibrates, statins, or high-dose fish oil (omega-3 fatty acids). Niacin is another option that may be used to help lower triglyceride levels. These medical approaches are considered when the risk of complications remains high despite consistent lifestyle efforts.