Triglycerides are a naturally occurring component of your blood. They are the primary form that fats take in your food, as well as how those fats are stored in your body. Chemically, a triglyceride is a glycerol molecule with three attached fatty acid chains. While most triglycerides are derived from dietary fats, they can also be metabolized from carbohydrates and sugars within your liver. They are stored within fat cells and released when there is an energy need in your body. While triglycerides are an important component of metabolism, excess levels can lead to increased risk for multiple diseases.
Normal Blood Levels
Triglyceride levels are usually tested alongside total cholesterol, HDL and LDL in a cholesterol/lipid panel. It is normal for levels to increase with age. There is a genetic component that predisposes some people to higher triglyceride levels. According to the American Heart Association, optimal triglyceride levels in adults are less than 150 mg/dL. Borderline-high levels are 150 to 199, high levels are 200 to 499, and very high levels are 500 and above. Since levels will rise dramatically after a meal, it is important to test after fasting for at least 12 hours.
Triglycerides & Cholesterol
Triglycerides and cholesterol often get grouped into the same category, but they are different. Triglycerides are the storage form of fat, bundles of concentrated energy available to your body. Cholesterol is a sterol, a steroid metabolite that is a vital building block of all cells and hormones. While some cholesterol is derived from the food you eat, most is manufactured in the liver. The two are packaged together for transport in the blood in carrier molecules called lipoproteins.
Hypertriglyceridemia
Diets high in refined carbohydrates and sugar, along with lack of physical activity may lead to increased triglyceride levels, known as hypertriglyceridemia. There is strong link between this and type 2 diabetes, as well as a pre-diabetic condition called metabolic syndrome. High levels are associated with increased incidence of cardiovascular disease and may be connected to hyperthyroidism and pancreatitis. A low HDL cholesterol level along with high triglycerides may additionally increase risk.
Lowering Triglycerides
There is a lot you can do to bring down elevated triglyceride levels. Diet changes and exercise are the best ways to reduce your triglyceride level. Be strict about cutting out excess refined carbohydrates and sugars, and aim for 30 minutes of exercise every day. Eliminate all partially hydrogenated trans-fats from your diet, and limit alcohol intake. The omega-3 fatty acids found in fish oil can help to reduce triglyceride levels, as well as increase HDL cholesterol levels. Your doctor can help you design a treatment plan that is individualized for your needs.
References
- American Heart Association: Triglycerides
- Mayo Clinic: Triglycerides: Why Do They Matter?
- Cleveland Clinic: How Foods Affect Triglycerides
- "Medical Physiology, Ninth Edition"; Guyton & Hall; 1996
