What Are Triglycerides? And How Do We Keep Our Levels in Check?

Triglycerides are important to our bodies. They’re composed of glycerol and three fatty acids, hence the name “triglycerides.” In your body, they combine with blood proteins to form lipoproteins. The liver then sends those lipoproteins (the cholesterols LDL and HDL are lipoproteins) out to transport fats to other tissues to be used for energy. So, the answer to “what are triglycerides?” is simple: They’re an energy source our body needs.

Triglycerides and Cholesterol?

The “what are triglycerides” question usually arises when you get your cholesterol test results, which collectively are called a “lipid panel.” Lipids are fats and fat-like substances that are insoluble in water. Although both cholesterol and triglycerides are lipids, only triglycerides are fats.

Cholesterol (LDL, HDL) is a sterol, which is a waxy lipid, a fat-like substance. Cholesterol is important to metabolism, to cell regeneration, and as a precursor to several major hormones, including androgens and estrogens. Cholesterol is found in foods, like animal tissues and egg yolks. It is also made in the liver. In fact, you don’t have to consume any dietary cholesterol; your liver will naturally pick up the slack. Triglycerides will form from almost any food we eat.

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What Are Triglycerides? Sources to Consider

Triglycerides are the most common fat in the body. People with high cholesterol (LDL) usually have high triglycerides as well. Those who eat a high percentage of carbohydrates and/or fats will usually have high triglycerides.

Eating fewer foods that contain cholesterol may help lower your body’s cholesterol levels (that’s actually a source of debate in the medical world, but suffice to say that no one will ever tell you eating fewer cholesterol-containing foods is bad). But the only way to reduce triglycerides is to eat less. That’s because anything you eat—except fiber and water—is converted by your body into triglycerides for energy.

Of course, the more fats we consume, the more calories we consume, and the more triglycerides we will have. But hold on before you reach for that fat-free muffin. Carbohydrates are a big problem with triglycerides levels, too. Carbs, which are sugars, will cause blood triglyceride levels to rise quickly because your ever over-achieving liver actually converts the carbs to triglycerides for energy.

High triglyceride levels also can be caused by some hormone-replacement therapies, including birth-control pills, beta-blockers, and diuretics. You should discuss these medications with your physician to weigh the benefits vs. the risks.

Lifestyle habits, too, can result in elevated triglycerides; see our post “What Causes High Triglycerides? Night Shift, Late Eating, and More.”

What Are Triglycerides? Dangers

Sometimes called “neutral fats,” excess triglycerides tend to pack on visceral fat—deep fat in the abdomen—that is resistant to insulin. And, of course, resistance to insulin sets the stage for full-blown diabetes.

At least one study has shown that elevated triglycerides levels actually cause—not just contribute to—cardiovascular disease. They are significantly associated with cardiovascular deaths, damage to the heart, and heart attacks. Excess triglycerides party with plaque to clog the arteries, leading to atherosclerosis.

High triglycerides can be responsible for chest pain, fatigue with exertion, leg pain when walking–all indicators of poor heart health.

What Are Triglycerides? Reduction

The most important way to decrease your triglycerides levels is to eat only what your body needs–or less, as the case may be for most of us. You need to lose weight, if you’re heavy. Obesity is a cause of high triglycerides.

Sedentary lifestyles set the stage for triglycerides trouble. Remember that they’re stored as energy, so one sure-fire way to combat them is to get out and exercise. Really exercise—30 minutes a day three to five days a week. Go for an energetic walk, and make it a routine. (See our post “The Benefits of Walking: Reduce Your Risk of Dementia, Cancer, Diabetes, and More.”)

And make dietary changes to control triglycerides:

• Stop eating carbohydrates in excess. Starchy foods will raise your triglycerides levels.
• Look at the Mediterranean diet plan as a way to reduce triglycerides. Foods like nuts and cranberries can help.
• Eat more fiber. Increase your intake of beans, oatmeal, apples, bananas, green vegetables, and pears. Try psyllium-fiber supplements, as psyllium can help reduce triglyceride levels, curb your appetite, and stabilize glucose levels, so won’t crave carbs.
• >Add in omega-3 fatty acids: fish, walnuts, flaxseeds, or fish oil.
• Stop smoking, and reduce your consumption of alcohol, both of which can contribute to high triglycerides.

There is no quick fix for elevated triglycerides; diet with exercise is as close to a magic potion as you can get. The two pills available are not well received (niacin and fibrates), but you can discuss these options with your physician.

Although some studies point to a genetic risk for high triglycerides, even that is somewhat within your control, provided you stick to good diet and energetic exercise.

For further reading, see these University Health News posts:

• “Mediterranean Diet Can Lower Triglycerides Naturally”
• “How to Lower Triglycerides with 3 Proven Nutrients”
• “What Causes High Triglycerides? Night Shift, Late Eating, and More”
• “What Triglycerides Range Is Most Likely to Cause Heart Disease?”
• “Triglyceride Diet: Going Greek to Reduce Triglycerides Naturally”

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