Triglycerides are a type of fat that are stored in the fat cells and provide energy fuelling the body when required. However, deposition of these triglycerides can chronically lead to plaque build-up in the arteries, narrowing them – a condition termed atherosclerosis.
“These triglycerides are combined with protein and cholesterol to form lipoproteins. The triglycerides are eventually transported by lipoproteins in the blood. This fat deposition can lead to an increased risk of metabolic syndrome, heart disease, stroke, diabetes or even inflammation of the liver or pancreas,” Aman Puri, Founder of Steadfast Nutrition said.
The higher levels of these triglycerides may be due to various causative factors like excessive consumption of fatty and high- carbohydrate foods, smoking, excessive alcohol intake, physical inactivity, genetic factors as well as disease conditions like diabetes and liver diseases.
“High triglyceride levels rarely show any major symptoms but an individual may experience chest pain, numbness, dizziness when triglyceride levels get too high, blocking the blood supply to the heart or brain. Other than hardening of the arteries due to fat deposition, extremely high levels can lead to inflammation of pancreas damaging the pancreatic cells, which may lead to life threatening situations,” Puri explained.
For adults the normal range of triglycerides is below 150 mg/dL but extremely higher levels may go upto 500mg/dL in severe cases. These ranges are monitored in combination with HDL (High density lipoprotein), LDL (Low density lipoprotein) and cholesterol levels comprising of the lipid profile. A lower level of HDL and raised levels of triglycerides and LDL cholesterol indicates an increased risk of heart diseases.
To manage your triglyceride levels, it is crucial to adopt a healthy lifestyle, Puri emphasised. “Incorporate lifestyle changes like regular exercise, managing stress levels, limiting smoking and drinking and maintaining a healthy weight overall. Regular exercising, particularly aerobic exercises like brisk walking, jogging, cycling, and swimming can help lower triglyceride levels,” he said.
Along with lifestyle changes, incorporating dietary changes in your day-to-day routine may also prove to be beneficial in reducing triglyceride levels.
Moreover, diet modifications or recommendations like lowering consumption of processed and packed foods, avoiding sweetened foods and beverages, limiting trans fat intake in the diet regularly may help.
“Increasing the consumption of high fibre foods by including whole grains, nuts and seeds, fresh fruits and vegetables for lowering triglyceride levels may prove to be a beneficial modification. Swap trans-fat-rich foods like red meats with healthy fats like unsaturated fats – MUFAs (monounsaturated fatty acid) & PUFAs (polyunsaturated fatty acid- omega-3, omega-6) – found in fatty fish or nuts & seeds,” he revealed.
For cooking, limit saturated fats like butter, margarine and instead use unsaturated oils like sunflower, mustard and olive oil.
“Opting for proactive measures like lifestyle and dietary modification can lead towards effectively managing triglyceride levels, keeping the heart healthy and reducing risk of various diseases. Additionally, following recommendations and advice from your healthcare professionals may help monitor the triglyceride levels for those already on medications or with raised triglyceride levels,” he said.