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What Are Triglycerides?
Triglycerides are important to good health, but exactly what are they?
Triglycerides are a form of fat that exists in food and in the body. When you eat more calories than
your body needs, regardless of if the calories come from fats, carbohydrates, or proteins, most of the extra
calories are converted into triglycerides and stored in fat cells to be used for
energy.
Triglycerides are sometimes confused with cholesterol because they're both lipids (fatty substances) that
circulate in the blood. But triglycerides and cholesterol are separate types of lipids and have different
functions. Triglycerides provide the body with energy, while cholesterol plays a role in the formation of cell
membranes, some hormones, and vitamin D.
A normal triglyceride level helps your body function properly, but a high triglyceride level may increase
your risk for heart disease. A high triglyceride level is also one of the risk factors of metabolic syndrome.
Metabolic syndrome is the combination of high blood pressure, high blood sugar, too much abdominal fat, abnormal
cholesterol levels, and high triglycerides. Metabolic syndrome increases your risk for heart disease, stroke,
and diabetes.
Your triglyceride level is measured by a blood test called a lipid profile. A lipid profile shows your
triglyceride level, total cholesterol level, HDL cholesterol level, and LDL cholesterol level. Your triglyceride
level will fall into one of four categories:
- Normal: less than 150 milligrams per deciliter (mg/dL)
- Borderline High: 150–199 mg/dL
- High: 200–499 mg/dL
- Very High: 500 mg/dL
Common causes of high triglycerides are being overweight or obese, being physically inactive, consuming excess
calories, having a diet high in simple carbohydrates, and consuming excess alcohol. Other causes can be drugs such
as diuretics and birth control pills, medical conditions such as kidney disease and hypothyroidism, and genetic
conditions.
The best way to lower or prevent high triglyceride levels is through healthy lifestyle choices:
Lose weight if you're overweight or obese. The more weight you lose, the better chance you have
for lowering your triglyceride levels.
Cut back on calories. Remember that excess calories are converted into triglycerides.
Eat small meals. Eating small meals and snacks throughout the day instead of two or three large
meals is an effective way to lower or prevent high triglycerides.
Avoid simple carbohydrates. Simple carbohydrates, such as sugar, can cause a sudden increase
in blood sugar level and insulin production, which can lead to high triglycerides.
Avoid unhealthy fats. Avoid saturated fats and trans fats, and instead choose healthier unsaturated
fats. Foods that are high in comega-3 fatty acids are a good choice. Omega-3 fatty acids are very effective
at lowering or preventing high triglycerides.
Avoid alcohol. Alcohol is high in calories and sugar and has a particularly potent effect on
triglycerides. Even small amounts of alcohol can promote high triglyceride levels.
Exercise on a regular basis. Both aerobic exercise and strength training can help lower or prevent
high triglycerides.
In conclusion, your triglyceride level is important, and it needs to be considered along with other health
measures such as your cholesterol levels, blood pressure, and percentage of body fat.
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