Triglycerides & Heart Health: What You Should Know
High triglycerides can raise heart disease risk. Learn what affects triglyceride levels and how to lower them through diet, exercise, and lifestyle changes.
July 1, 2024
What are Triglycerides?
Triglycerides are the main storage form of fat in our body.This is composed of three fatty chains attached to a single glycerol molecule and is a major molecule for energy storage.Most of our excess energy is stored as triglycerides within fat tissue. This test measures the amount of TG being transported around your body in the blood (not the amount in fat stores) within particles called lipoproteins.
What does it assess?
Triglyceride testing assesses the level of Triglycerides in your blood.Triglyceride levels form part of the standard cholesterol panel and are a predictor of both metabolic risk and cardiovascular disease risk.While apoB is the most accurate predictor of risk, understanding triglyceride levels can be helpful in some to determine what strategies may be most effective in lowering apoB.
How do I optimize my Triglyceride levels?
Reducing intake of added sugars and refined carbohydrates can significantly lower triglycerides.Sugary and refined foods like sodas, sweets, and pastries cause blood sugar spikes, which prompt the body to convert excess glucose into triglycerides for storage.By choosing complex carbohydrates like whole grains and vegetables, you provide your body with a slower, more consistent source of energy that doesn’t lead to triglyceride formation. Omega-3 fatty acids have a unique ability to reduce triglyceride levels by inhibiting triglyceride production in the liver and increasing their clearance from the bloodstream. Consuming omega-3-rich foods, like fatty fish, two to three times a week can significantly benefit lipid balance.Omega-3s also reduce inflammation, a process linked to cardiovascular disease, which can amplify the cardiovascular benefits of managing triglycerides. Alcohol also has a strong impact on triglyceride levels, as the body prioritizes metabolizing alcohol over other nutrients, causing excess calories from alcohol to be stored as triglycerides.Setting a limit on alcohol intake or abstaining entirely can help lower triglycerides while also reducing liver strain and improving overall metabolic health.
What do high and low Triglyceride levels mean?
Having high triglycerides (hypertriglyceridemia) together with elevated apoB can indicate an increased risk of heart disease, stroke, and other cardiovascular conditions. At extremely high levels, this can sometimes increase the risk of damage and inflammation of the pancreas, called pancreatitis, though this is rare.Having low triglycerides is generally a marker of healthy metabolism and diet, unless it is accompanied by other abnormalities in lipid levels. Abnormally low triglycerides may be seen in conditions such as malnutrition, hyperthyroidism, or certain genetic disorders.
Related MitoHealth Reads
/compare/total-cholesterol-vs-triglycerides
/compare/ldl-vs-triglycerides
/compare/hdl-vs-triglycerides
/compare/triglycerides-vs-non-hdl-cholesterol
/compare/triglycerides-vs-vldl-size
/symptom-levels/symptoms-of-high-triglycerides
/improve/how-to-improve-your-triglycerides-naturally
/blog/triglycerides-working-adults-heart-health
References
[1] Miller M, Stone NJ, Ballantyne C, et al. Triglycerides and cardiovascular disease: a scientific statement from the American Heart Association. Circulation. 2011;123(20):2292-2333. PMID: 21502576
[2] Berglund L, Brunzell JD, Goldberg AC, et al. Evaluation and treatment of hypertriglyceridemia: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2012;97(9):2969-2989. PMID: 22962670
[3] Nordestgaard BG, Varbo A. Triglycerides and cardiovascular disease. Lancet. 2014;384(9943):626-635. PMID: 25131982
