Discover what triglycerides are, why these fats in your blood matter for overall health, and how maintaining healthy triglyceride levels can help reduce heart disease risk.
Okay, so you’ve probably heard about cholesterol, right? But what about triglycerides? They’re another type of fat in your blood, and they’re kinda important.
We’re gonna break down why triglycerides matter for your health.
What Are Triglycerides?
If you’re keeping an eye on your blood fat and cholesterol levels, there’s something else you might need to monitor: triglycerides.
High levels of triglycerides can increase the risk of developing heart disease. But, a healthy lifestyle that promotes overall well-being can help lower triglyceride levels too.
Why Are Triglycerides Important?
Triglycerides are a type of fat in your blood. Your body uses them for energy. When you eat, your body converts any calories it doesn’t need right away into triglycerides. These are then stored in your fat cells.
When your body needs energy, it releases triglycerides. High triglyceride levels can contribute to hardening of the arteries or thickening of the artery walls (arteriosclerosis) – which increases the risk of stroke, heart attack, and heart disease. Extremely high triglycerides can also cause acute inflammation of the pancreas (pancreatitis).
That said, sometimes I think about my grandpa… he always said moderation is key, even when it comes to “healthy fats.” He’d probably remind us that triglycerides aren’t inherently bad; it’s all about balance.
How to Maintain Healthy Triglyceride Levels?
Lifestyle changes such as diet, weight, and exercise can help reduce high triglyceride levels:
- Choose healthier fats. Saturated fat — found in meats and dairy products — and trans fats — found in some fried foods and processed foods — can raise triglyceride levels. Instead, try healthier monounsaturated and polyunsaturated fats found in plant-based foods. For example, use olive oil instead of butter and eat nuts and avocados instead of processed snacks.
- Limit sugar and refined carbohydrates. Foods with added sugar, such as candy, baked goods, and soda, are high in fructose, which can increase triglyceride levels. Refined carbohydrates, such as white bread, white rice, and many cereals, can also increase triglyceride levels.
- Lose weight. If you’re overweight, losing 5% to 10% of your body weight can lower triglycerides.
- Exercise regularly. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Regular physical activity can lower triglycerides and boost “good” cholesterol.
- Avoid alcohol. Alcohol is high in sugar and calories, which can raise triglyceride levels. If you choose to drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women and up to two drinks a day for men.
Even so, keep in mind that everyone’s different, and what works for one person might not work for another. Listen to your body, and talk to your doctor.
I made simple changes—swapped sugary drinks for water and started walking during my lunch break—and my triglyceride levels improved so much.
Honestly, I was worried about my numbers, but focusing on whole foods and regular exercise really made a difference. It’s not a quick fix, but it’s worth it.
FAQ, Myth & Facts
Are triglycerides the same as cholesterol?
Nope! Both are fats in your blood, but they serve different purposes. Cholesterol is used to build cells and certain hormones, while triglycerides store unused calories for energy.
Is it okay to have high triglycerides if my cholesterol is normal?
Not really. High triglycerides alone can increase your risk of heart disease, even if your cholesterol levels are good.
Can medication lower my triglycerides?
Yes, there are medications that can help lower triglyceride levels if lifestyle changes aren’t enough. Your doctor can advise you on the best course of action.
So, paying attention to those triglycerides is a smart move. My own takeaway? It’s not about perfection; it’s about making those small, sustainable changes that add up to a healthier you.
