Triglycerides, or fats, are a type of lipid stored in your body to be used for energy as needed. Like cholesterol, they attach to lipoproteins for transport through the bloodstream. Triglycerides are the most concentrated form of energy the body has. They are obtained from foods containing saturated and unsaturated fats and also manufactured in the liver in the metabolism of carbohydrates. Once your body's energy needs are met, any extra triglycerides are stored in fat cells. Consistently elevated triglycerides levels can lead to heart disease.
Normal Levels
Elevated triglyceride levels result in a condition called hypertriglyceridemia. Triglyceride levels are checked using a blood test, often along with cholesterol levels. The American Heart Association lists the normal triglyceride level as under 150 mg/dL. Borderline high triglycerides range from 150 to 199 mg/dL, and high triglycerides are 200 to 499 mg/dL. Triglyceride levels over 500 mg/dL are considered very high and can put you in danger of suffering heart attack and stroke. Levels over 1000 mg/dL place patients at risk for pancreatitis, a life-threatening disorder of the pancreas.
High Triglycerides and the Heart
Along with elevated cholesterol levels, high triglycerides are thought to increase the risks of developing hardening of the arteries, or atherosclerosis, and coronary artery disease. When a lot of triglycerides circulate in the bloodstream, especially after eating a meal high in saturated fat, it is only partially broken down by enzymes. Partially broken down particles of triglycerides then attach themselves to artery walls, reducing blood flow. When this happens in the small arteries of the heart, it can lead to heart disease. These triglyceride particles also increase the risk of blood clot formation in the arteries, which can cause a heart attack or stroke.
Carbohydrates and Triglycerides
When carbohydrates are metabolized, the liver converts them to glucose for energy. Simple carbohydrates like sugar and refined white flour are transformed into glucose very quickly. When the cells have enough glucose to function, the remainder is converted to fat for storage. Complex carbohydrates, including starch and fiber, break down more slowly and are used more efficiently. In order to lower triglycerides and cut the risk for developing heart disease, limit the amount of foods containing refined carbohydrates and fats in your diet. This includes butter, oil, margarine, sugary soft drinks, candy, ice cream, cookies and snack cakes. Read package labels and look for ingredients such as high-fructose corn syrup, sucrose, corn syrup, honey, molasses, brown sugar.
Healthy Diet
Along with limiting simple carbohydrates, increase the amount of complex carbohydrates in your diet, such as whole grains, vegetables and fruits. Avoid consuming alcohol, because even a small amount raises triglyceride levels. Get plenty of exercise; eMedTV recommends 30 to 40 minutes daily for lowering triglycerides and weight control. Use olive oil and canola oil for fats instead of butter or margarine. Limit the amount of meat you eat weekly, instead choosing fish high in omega-3 fatty acids, such as salmon and mackerel.
References
- eMedTV: High Triglycerides
- American Heart Association: Triglycerides
- Texas Heart Institute: Cholesterol
- University of Maryland Medical Center: Study Finds "Normal" Triglycerides Levels are Risky
- National Council on Strength and Fitness: Converting Carbohydrates to Triglycerides
- Cleveland Clinic: How Foods Affect Triglycerides
