What are Triglycerides?

Definition

Triglycerides contain a glycerol molecule and three fatty acid molecules. They are the most common form of fat present in your body.

Triglycerides differ from Cholesterol, although both are lipids made by the liver; cholesterol is a waxy substance, while triglycerides are fats.

Whenever you consume more calories than your body requires, those extra calories, especially from simple carbohydrates like white bread, alcohol, sugary drinks, and cakes, are converted into triglycerides by the liver and stored in the fat cells. Whenever the body requires energy, it breaks triglycerides into fatty acids and glycerol through a process called lipolysis and uses them as an energy source.

Triglycerides are transported through the cells and tissues in the body with the help of lipoproteins, especially VLDLs ( Very low-density Lipoproteins). Along with the triglycerides, the lipoprotein also carries cholesterol throughout the body.

What is the normal range of triglycerides?

You can check your triglyceride levels with a lipid profile test. Triglyceride levels increase just after the meal, so to avoid inaccurate readings, the test is performed after 8 to 12 hours of fasting. The unit of measurement of triglycerides is milligrams per deciliter (mg/dl).

Harmful effects of high triglycerides

High triglycerides can cause thickening and hardening of artery walls (arteriosclerosis), making them narrow, which can cause heart attacks and strokes.

Excess triglycerides have severe health issues like inflammation in the pancreas (pancreatitis), fatty liver, and high blood pressure.

Foods that can increase triglycerides

Butter, oil, margarine, and other fatty foods are primarily triglycerides, whose overconsumption increases the triglyceride levels in the body.

The following foods can increase the triglyceride levels and should be avoided.

⦁ Beef

⦁ Butter

⦁ Cheese

⦁ Ice cream

⦁ Fried Foods

⦁ Cookies

⦁ Sugary Drinks

⦁ Fast Foods

⦁ White Bread

⦁ Alcohol

How can you naturally reduce triglyceride levels?

You can naturally decrease your triglycerides by following a healthy lifestyle and proper diet.

⦁ Consume more whole grains instead of refined flour.

⦁ Exercise regularly and maintain a healthy weight.

⦁ Avoid overconsumption of sweets like cookies, pastries, etc.

⦁ Consume fish ( salmon, mackerel, trout) instead of red meat.

⦁ Quit smoking.

⦁ Eat more nuts like walnuts and almonds.

⦁ Consume more green leafy vegetables.

⦁ Limit or stop alcohol consumption.

⦁ Eat fiber-rich foods such as brown rice, chia seeds, oats, and quinoa.

⦁ Stay hydrated

⦁ Replace saturated fats like butter with rice bran and soybean oil.