Triglycerides: Unravelling the Fats in Your Body
Compiled by Dr Harold Gunatillake -Order of Australia
FRCS, FICS, FIACS, AM(Sing), MBBS(Cey)
Triglycerides—a term often heard but not always understood. While you may be more accustomed to checking your blood cholesterol, understanding and monitoring your triglycerides is equally, if not more, critical for your health.
Triglycerides and cholesterol are different lipids circulating in your blood. Triglycerides store unused calories and provide your body with energy. Cholesterol is used to build cells and certain hormones. It is the type of stored fat called lipid that circulates in your blood and is also stored in fat cells in the body. Triglycerides come from foods, especially butter, oils, and other fats you eat. Triglycerides also come from extra calories your body does not need right away, including sugar.
Triglycerides are a common fat that accounts for about 95 per cent of all dietary fats. Both animal and vegetable fats contain triglycerides. Once digested, triglycerides circulate in the bloodstream to be used as energy by the cells. Any leftovers are stored in body fat to fuel the body between meals.
What are the three main functions of triglycerides?
Triglycerides serve as a source of energy for the body. They are stored in adipose tissue and can be broken down to release energy when needed. Triglycerides also help to insulate the body and protect vital organs.
While some triglycerides are essential for good health, high levels in your blood can pose serious health risks. They can increase your risk of heart disease and stroke, making it crucial to manage your triglyceride levels.
Very high levels of triglycerides are associated with inflammation of the pancreas. People who are overweight or obese often have higher than-normal levels of triglycerides. All these conditions may increase your risk of developing heart disease or of having a heart attack or stroke.
High blood triglycerides are indeed a type of lipid disorder. This condition can develop independently, with other lipid disorders like high blood cholesterol or low HDL cholesterol, or as part of metabolic syndrome. It’s important to know that high blood triglyceride levels are exceedingly common, affecting up to one in four adults. Some health conditions, medicines, genetic factors, and lifestyle habits can raise your risk for high blood triglycerides. Taking proactive and heart-healthy lifestyle changes can effectively lower the levels of triglycerides in your blood. Healthy levels of blood triglycerides are: Below 150 milligrams per deciliter (mg/dL) for adults; and lower than 90 mg/dL for children and teens (ages 10-19) Borderline high: Between 150 and 199 mg/dL High: Between 200 and 499 mg/dL.
Some diseases, such as kidney disease, diabetes, liver disease, thyroid disease, and obesity, can increase triglyceride levels.
Alcohol consumption can cause high triglyceride levels. This is because alcohol contains a lot of sugar and calories, which can elevate triglyceride levels in the body. Consuming large amounts of alcohol can lead to
increased VLDL (Very low-density lipoproteins) release, higher flow of free fatty acids to the liver from fat tissue, and impede the body’s ability to break down fat. If you regularly consume sweet iced tea, regular soda, fruit juice, or sugary coffee drinks, you might take in more sugar than your body can handle. This excess sugar can turn into triglycerides. Therefore, when reducing your sugar intake, remember to include your beverage choices in that effort.
High-fiber diet Increasing fibre intake has been shown to help adults with overweight or obesity lower their triglyceride levels and improve their overall
health. Including whole grains, nuts, seeds, vegetables, legumes, cereals, and fruits can help achieve higher fibre intake.
Once so popular, the keto diet involves significantly reducing carbohydrate intake and replacing it with fat. This diet changes how the body utilises energy sources. This shift impacts lipid metabolism, the process through which the body breaks down fats like triglycerides to create usable energy.
Our liver also manufactures triglycerides. After a meal, when carbohydrates are abundant, the liver converts them into triglycerides and releases them into the bloodstream as very low-density lipoproteins (VLDLs). These VLDLs transport triglycerides to fat cells for storage. Harmful Effects of High Triglycerides:
Cardiovascular Risk: Elevated triglyceride levels are associated with heart disease, stroke, and diabetes. They contribute to clogged arteries (atherosclerosis) and increase the risk of heart attacks.
Fatty Liver Disease: Excess triglycerides can lead to fatty liver disease (non-alcoholic fatty liver disease or NAFLD). Poor eating habits and obesity contribute to this condition.
Pancreatitis: Extremely high triglycerides (above 1,500 mg/dL) may cause pancreatitis—a pancreas inflammation.
Managing Triglycerides: Practical Tips:
Dietary Changes:
Limit Sugars: Cut down on added sugars (especially fructose) found in sweets, soda, and baked goods. Choose Whole Grains: Opt for whole grains over refined white flour.
Healthy Fats: Prioritize mono- and polyunsaturated fats (avocados, nuts, olive oil) over saturated fats. Fish: Omega-3-rich fish (salmon, mackerel, sardines) can help lower triglycerides.
Exercise Regularly: Aerobic exercises improve lipid profiles. Maintain a Healthy Weight: Losing excess weight positively impacts triglyceride levels.
Conclusion:
Understanding triglycerides empowers us to make lifestyle choices that promote heart health. By managing our triglycerides wisely, we can navigate toward a healthier, more balanced life.
I hope this article helped you understand the issues of high triglycerides in your body.
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