What are triglycerides?

Triglycerides are fats (lipids) that make up 99% of body fat. They are an ester made of glycerol and three fatty acid groups. To tackle the problem, we must understand

Meaning of triglycerides. When we eat, our bodies use some of the calories for various activities. The remaining calories are stored in the body as triglycerides, so they can be used later when needed.

If we regularly eat more calories than we burn, especially “easy” calories like those from sweetened beverages and high-fat foods, this can lead to high triglycerides, a condition known as “hypertriglyceridemia.” High triglycerides, combined with high LDL (bad) cholesterol or low HDL (good) cholesterol, can increase the risk of heart attack and stroke.

Sometimes very high triglycerides levels (usually over 500) can cause severe pancreatitis, which is a medical emergency and requires immediate intervention.

What are normal and high triglyceride levels?

Triglycerides, up to a certain level, are normal, but high levels can increase your risk of various lifestyle diseases. The table below lists various triglyceride values ​​in milligrams per deciliter (mg/dL).

Category Triglyceride Level (mg/dL)

Normal less than 150

Borderline high 150 – 199

High 200 – 499

Very high 500 and above

In short, normal triglyceride levels should be less than 150 mg/dl in the blood; they are closely linked to HDL (good cholesterol) and factors that help lower cholesterol. Any triglyceride level over 200 mg/dl in the blood is considered high. That being said, it’s not uncommon to have high triglycerides >200 and low HDL (less than 40 for men, or less than 45 for women) together.

What are the best ways to lower triglycerides?

Dietary recommendations

• Avoid sugary foods: Simple sugars are the primary component of triglycerides, so excessive consumption of sweets or beverages can increase triglycerides. Limit your intake of sugar-rich foods, such as cookies, pastries, sweet desserts, and fruit juices.
• Choose whole grains over refined grains: Consuming refined grains like white rice, bread, white flour pasta, or cornflakes can significantly increase triglycerides in sensitive individuals. Instead, choose whole grains like multigrain chapatis and other grains like quinoa, barley, and millet.
• Choose fish over red meat: Eat fatty fish like salmon, mackerel, trout, and sardines instead of red meat. These fish are rich in omega-3 fatty acids, which have been proven to lower triglyceride levels. Aim to include fish in your diet at least twice a week to reap the cardiovascular benefits.
• Eat nuts and green vegetables: Include more nuts and green vegetables in your diet. Nuts like almonds, walnuts, and pistachios are rich in healthy fats, fiber, and antioxidants, which can help lower triglycerides. Similarly, green vegetables like spinach, kale, and Swiss chard are nutrient-rich and low in calories, making them excellent food choices.
• Eat more plant-based foods: Plant proteins like beans, peas, nuts, and lentils are excellent ways to improve your health and will have a direct impact on lowering your triglycerides and cholesterol.
• Choose high-fiber foods: Fiber-rich foods will help control your triglycerides and LDL (“bad”) cholesterol. Eat beans, whole grains – oats, quinoa, brown rice; nuts and seeds – almonds, chia seeds, flaxseed; fruits and vegetables. Drink more water with fiber-rich foods.
• Limit trans fats: The primary dietary source of trans fats in processed foods is “partially hydrogenated oils,” which are found in fried foods like doughnuts and baked goods including cakes, pie crusts, biscuits, cookies, margarine, and other spreads.
• Eat healthy oils: Increase your intake of MUFA-rich oils to lower triglyceride levels. Replace saturated fats like butter, ghee, lard, or margarine with MUFA-rich oils like canola oil, rice bran, and soybean oil.
• Increase your intake of unsaturated fats: Replace saturated and trans fats with healthy unsaturated fats, such as those found in olive oil, avocados, nuts, and seeds. Unsaturated fats can help improve cholesterol levels and lower triglycerides.
• Establish regular eating patterns: Maintain a consistent eating schedule by eating meals and snacks at regular intervals throughout the day. This can help stabilize blood sugar levels and prevent spikes in triglycerides that can occur with irregular eating patterns.
• Include soy protein in your diet: Include soy-based foods like tofu, tempeh, edamame, and soy milk in your diet. Soy protein is a plant-based alternative to animal protein that may help lower triglyceride levels and improve heart health.
• Choose foods rich in omega-3 fatty acids (good fats). Omega-3 fatty acids have been proven to significantly reduce elevated triglyceride levels. Therefore, include foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines, tuna, trout), flax seeds, flaxseed oil, almonds, and beans.
• Drink enough water: Stay hydrated by drinking plenty of water throughout the day. Water helps maintain overall health and can aid digestion, metabolism, and the elimination of waste products from the body.

General Recommendations

• Maintain a healthy weight: You may be surprised to learn that losing 5-6 kg can lower your triglycerides and cholesterol levels and reduce your risk of heart disease. Eat a healthy diet to lose weight and prevent lifestyle diseases like diabetes and CVD.
• Exercise regularly: Exercise will increase HDL cholesterol and burn excess triglycerides. Weight-bearing activity, in particular, increases muscle mass and raises your metabolic rate. This will help your body burn more carbohydrates, leaving less storage for triglycerides.
• Quit smoking: Smoking can raise triglyceride levels and increase the risk of heart disease. Quitting smoking can help lower triglycerides and improve overall health.
• Limit or avoid alcohol: Drinking alcohol increases triglyceride levels. For those who are sensitive, even small amounts of alcohol can trigger them.

What are the medications for high triglycerides?

If lifestyle changes alone aren’t enough, several medications may be prescribed to help lower high triglyceride levels. Common medications for high triglycerides include:

• Statins: Statins are a class of drugs that work primarily by lowering LDL (bad) cholesterol levels, but can also modestly lower triglycerides. Examples include atorvastatin, simvastatin, and rosuvastatin.
• Fibrates: Fibrates are another class of drugs that are particularly effective in lowering triglyceride levels. They work by reducing triglyceride production by the liver and increasing triglyceride removal from the bloodstream. Examples include gemfibrozil and fenofibrate.
• Omega-3 fatty acid supplements: Omega-3 fatty acids, found in fish oil supplements, may help lower triglyceride levels, especially in high doses. They work by reducing triglyceride production by the liver and may also improve triglyceride clearance from the bloodstream.
• Bile acid sequestrants: Bile acid sequestrants are medications that work primarily by binding to bile acids in the intestine, thereby reducing cholesterol absorption and may also slightly lower triglyceride levels. Examples include cholestyramine and colesevelam.
• Prescription fish oil: In some cases, high doses of prescription-strength fish oil may be prescribed to help lower triglyceride levels, especially in individuals with very high triglycerides. These medications contain concentrated amounts of omega-3 fatty acids.
• For extremely high levels, sometimes the patient needs to be admitted and insulin given to bring the level down rapidly.

It’s important to note that medication should be used as directed by a doctor and in conjunction with lifestyle changes. Since medication choice is individual, it’s essential to consult a healthcare provider to determine the most appropriate treatment plan.

Final Words

Managing high triglycerides requires a comprehensive approach that includes lifestyle changes, dietary modifications, and, in some cases, medication. By incorporating healthy habits such as regular exercise, a balanced diet rich in fruits, vegetables, and omega-3 fatty acids, and maintaining a healthy weight, individuals can effectively lower triglyceride levels and manage their weight.

Frequently Asked Questions

1. What is the fastest way to lower triglycerides?

To lower triglyceride levels, avoid sugary drinks first. Regular exercise will speed up this process.

2. Which foods lower triglycerides?

Eating a plant-based diet, using MUFA-rich oil alternatives like canola oil, and including fatty salmon, flax seeds, almonds, etc. in your diet will help lower your triglyceride levels.

3. How long does it take for triglyceride levels to decrease?

According to a review published in the May 2012 edition of the journal Molecular and Cell Biology of Lipids, visible results can be seen within a month of consuming fish liver oil.

4. Do eggs raise triglycerides?

Yes. Eggs contain saturated and trans fats, which can significantly increase triglyceride levels. Therefore, people with high triglyceride levels should avoid eggs.