Empowering Yourself: Managing Triglycerides for a Healthier Future

We all want to live a quality, long life but it takes a conscious effort to maintain good health. As we grow older, we learn that the best way to embrace healthy aging is to take control of our well-being.

Empowering your health includes maintaining a healthy lifestyle, going on regular check-ups, and undergoing blood tests. From checking your blood cells to measuring essential substances, getting a blood test is like looking through a window into your health to get valuable insights. It can help identify potential health conditions in their early stages, allowing for timely intervention. For this article, let’s focus on triglycerides in your blood test results and why it matters.

What are Triglycerides?

Triglycerides are a specific type of fat (lipid) in the blood.

When you eat, your body converts unused calories into triglycerides stored in your fat cells for later use. Your body releases triglycerides for energy between meals. If you consume more calories (especially foods high in carbohydrates) than you burn, you can develop high triglycerides, a condition referred to as hypertriglyceridemia.

Understanding the Ranges of Triglycerides

Your doctor can check your triglycerides as part of your cholesterol test, also referred to as a lipid panel/profile. You are required to fast for 8 to 12 hours before having this test to get an accurate result. Here’s a general guide to normal and high levels of triglycerides based on Mayo Clinic:

Normal — Less than 150 milligrams per deciliter (mg/dL) or less than 1.7 millimoles per liter (mmol/L)
Borderline High — 150 to 199 mg/dL (1.8 to 2.2 mmol/L)
High — 200 to 499 mg/dL (2.3 to 5.6 mmol/L)
Very high — More than 500 mg/dL or more than 5.7 millimoles per liter (mmol/L)

What Is the Impact of Triglycerides On Your Health?

High levels of triglycerides can cause the arteries to harden and the artery walls to thicken, increasing the risk of stroke, heart attack and heart disease. Elevated levels may also be a sign of other conditions such as obesity, Type 2 diabetes or prediabetes, low levels of thyroid hormones (hypothyroidism), and metabolic syndrome (a cluster of health conditions that include high blood pressure, obesity, high blood sugar, and abnormal cholesterol levels).

Extremely high levels of triglycerides can also cause pancreatitis, the acute inflammation of the pancreas.

In certain cases, high triglycerides are a side effect of taking certain medications, such as:

Steroids
Diuretics
Beta-blockers
Estrogen and progestin
Retinoids
Certain immunosuppressants
Certain HIV medications

How to lower triglycerides

Are you concerned about your triglyceride levels? Here are some tips to lower your triglycerides, reduce the risk of heart disease and stroke, and live a healthier life:

Keep moving – Engaging at least 30 minutes of moderate physical activity four to five times a week can lower triglycerides and boost “good” cholesterol. If you’re busy and don’t have time for proper exercises, you can integrate physical activity into your daily routine such as climbing the stairs at work or taking a walk during breaks.
Cut down on sugary foods and refined carbohydrates – Simple carbohydrates can increase triglycerides. Be mindful of what you eat by reducing your calorie intake.
Lose weight – If you have mild to moderate hypertriglyceridemia, losing weight through regular exercise and reducing calorie intake can help lower your triglycerides.
Go for healthier fats – Cut down on foods high in saturated fat, like whole milk, cheese, and red meat. Eat more vegetables and fish high in omega-3 fatty acids, such as salmon or mackerel. Make it a habit to read food labels to skip foods high in trans fats and hydrogenated oils or fats.
Limit alcohol intake – If you have severe hypertriglyceridemia, it is recommended that you avoid drinking alcohol that is often high in calories.

Medications

If lifestyle changes are not enough to control your high triglycerides, your doctor can recommend taking:

Statins
Fibrates
Fish Oil
Niacin

Take your medications as prescribed by your doctor but continue to prioritize healthy lifestyle habits in managing triglycerides.

Conclusion

By understanding the impact of triglycerides in your health, you can make crucial lifestyle changes to manage your levels. Remember, a combination of regular exercises, mindful eating, limited alcohol intake, and, if necessary, medication can help you lower triglyceride levels and improve overall health.

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