Triglycerides and Heart Health: What You Need to Know

When it comes to heart health-related issues, cholesterol has always been considered a major factor. However, another important factor is triglycerides, a type of fat found in the blood.

When you eat, your body takes any extra calories and turns them into triglycerides, which are stored in your fat cells. Later, hormones release triglycerides for energy between meals. If you regularly eat more calories than you burn, especially from high-carbohydrate foods, you may have high triglycerides (hypertriglyceridemia). For any heart-related issues, consult the Best Cardiologists at BM Birla Hospital, Kolkata.

But what exactly is it, and how does it affect your heart health? Let’s discuss this below in a simple way. 

What are triglycerides?

Triglycerides are a type of fat (lipid) found in your blood. Whenever you eat, your body converts excess calories—especially from sugars and carbohydrates—into triglycerides, which are stored in your fat cells. Later, these fats are used for energy.

Between meals, hormones release these stored triglycerides to provide energy. While some triglycerides are essential for normal bodily functions, too much can pose serious health risks.

Key facts about triglycerides:

• They are different from cholesterol but are often measured together in a lipid panel.
• They come from excess calories, particularly sugars and refined carbs.
• High levels can contribute to heart disease and metabolic disorders.

What should I know about triglycerides and heart disease?

Triglycerides may not receive as much attention as cholesterol, but they play a significant role in heart health. High triglyceride levels can contribute to the hardening of arteries (atherosclerosis), increasing the risk of stroke, heart attack, and other cardiovascular diseases.

How do high triglyceride levels affect your heart?

• Increased Risk of Heart Disease: Elevated triglycerides often accompany high cholesterol and other risk factors such as obesity, high blood pressure, and diabetes.
• Pancreatitis Risk: Extremely high triglyceride levels (above 500 mg/dL) can lead to inflammation of the pancreas, a painful and potentially life-threatening condition.
• Metabolic Syndrome: High triglycerides are a key marker of metabolic syndrome, a cluster of conditions that elevate the risk of diabetes and heart disease.

Maintaining healthy triglyceride levels reduces your risk of heart disease and improves overall health.

What triglyceride level is considered dangerous?

A simple blood test called a lipid panel can measure your triglyceride levels. Here’s a breakdown of what your results might indicate:

• Normal: Below 150 mg/dL
• Borderline High: 150-199 mg/dL
• High: 200-499 mg/dL
• Very High: 500 mg/dL and above

If your triglyceride levels fall in the high or very high range, it’s time to take action. Even borderline high levels should not be ignored, as they can worsen over time and lead to serious health issues.

How can you reduce triglycerides naturally?

The good news is that lifestyle changes can significantly lower triglyceride levels and improve heart health. Here are some simple and effective ways to do it:

Adopt a Heart-Healthy Diet

• Cut Down on Sugar and Refined Carbs: Excess sugar and refined carbohydrates (such as white bread and pastries) convert directly into triglycerides. 
• Reduce sugary drinks: Avoid or limit the consumption of sweets and processed foods.
• Eat More Healthy Fats: Swap out unhealthy trans fats and saturated fats for healthy fats found in avocados, olive oil, nuts, and fatty fish like salmon.
• Increase Fibre Intake: Fibre slows the absorption of fat and sugar, helping control triglyceride levels. Load up on vegetables, whole grains, and legumes.

Exercise Regularly

• Physical activity plays a key role in lowering triglycerides. Aim for at least 30 minutes of moderate exercise, like brisk walking, cycling, or swimming, most days of the week. 
• Regular workouts improve your metabolism and help your body use triglycerides more effectively.

Maintain a Healthy Weight

• Losing even a small amount of weight can have a significant impact on triglyceride levels. 
• If you are overweight, losing just 5-10% of your body weight can help bring your triglycerides into a healthier range.

Limit Alcohol Consumption

• Alcohol is high in sugars and calories, which can raise triglycerides. Reducing alcohol intake—or avoiding it together—can make a big difference.

Choose Healthy Proteins

• Opt for lean proteins like fish, skinless poultry, tofu, and legumes instead of red meat, which can contribute to higher triglyceride levels.

Manage Stress and Sleep Well

• Chronic stress and poor sleep habits can negatively impact your metabolism and contribute to high triglycerides.
•  Prioritise relaxation techniques, good sleep hygiene, and stress management activities like meditation and yoga.

Consider Omega-3 Fatty Acids

• Omega-3 fatty acids, found in fatty fish (like salmon, tuna, and sardines) and flaxseeds, can help lower triglycerides naturally.
•  You might also consider a high-quality fish oil supplement if recommended by your doctor.

Whom to consult for high triglycerides?

If you're experiencing high triglycerides or related health concerns, it's best to consult a doctor to discuss the right steps for your health.

Final Thoughts

Triglycerides are an important but often overlooked factor in heart health. Keeping them in check can go a long way in protecting your heart and overall well-being.

The best way to manage triglycerides is through a healthy lifestyle—eating better, staying active, managing stress, and maintaining a healthy weight. Small changes can lead to big results over time.

FAQ

What are the reasons for high triglycerides?

High triglycerides can be caused by factors like poor diet, lack of exercise, obesity, alcohol consumption, and certain medical conditions like diabetes.

Which foods increase triglycerides?

Foods high in sugar, refined carbs, and unhealthy fats, such as baked goods, fried foods, and sugary drinks, can raise triglyceride levels.

What will happen if triglycerides are high?

If triglycerides stay high for a long time, they can increase your risk of heart disease, stroke, and pancreatitis.