Triglycerides are the most common type of fat digested in the body
and can be either consumed in the diet or produced in the body. They normally
circulate in the bloodstream to supply energy to cells and are stored in body
fat as an emergency store of energy.
If
there are excessive levels of triglycerides in the body, the level of
triglycerides circulating in the bloodstream and stored in body fat elevates
and obesity becomes more common. This is also known as hypertriglyceridemia and
is linked to an increased risk of other health conditions such as
cardiovascular disease.
Chemical Composition
A
triglyceride is formed when the three hydroxyls (OH-) groups of a single
glycerol molecule react with the carboxyl group (COOH-) of three fatty acids by
forming ester bonds.
The
three fatty acids included in the triglyceride structure may or may not be the
same in different triglycerides, such that there are many possible variations.
The length of the fatty acid chains occurring in triglycerides can vary but are
most commonly 16, 18, and 20 carbons.
What are
triglycerides?
Triglycerides
are fats from the food we eat that are carried in the blood. Most of the fats
we eat, including butter, margarines, and oils, are in triglyceride form.
Excess calories, alcohol or sugar in the body turn into triglycerides and are
stored in fat cells throughout the body.
Triglycerides and cholesterol are both fatty substances known as
lipids. But, triglycerides are fats; cholesterol is not. Cholesterol is a waxy,
odorless substance made by the liver that is an essential part of cell walls
and nerves.
Cholesterol
also plays an important role in body functions such as digestion and hormone
production. In addition to being produced by the body, cholesterol comes from
animal foods that we eat.
Pure
cholesterol cannot mix with or dissolve in the blood. Therefore, the liver
packages cholesterol with triglycerides and proteins in carriers called
lipoproteins. The lipoproteins move this fatty mixture to areas throughout the
body. An elevated triglyceride level increases the risk of heart disease.
When are triglyceride levels measured?
Triglyceride
levels are usually measured whenever you have a blood test called a Lipid
Profile. Everyone over age 20 should have their cholesterol checked at least
every 5 years. Your healthcare provider can check your cholesterol and
triglyceride levels by taking a sample of blood, which is sent to a lab for
testing. The Lipid Profile shows your triglyceride level, total cholesterol
level, HDL cholesterol (high-density lipoprotein or “good” cholesterol) and LDL
(low-density lipoprotein or “bad” cholesterol) levels.
Blood
triglyceride levels are normally high after you eat. Therefore, you should wait
12 hours after eating or drinking before you have your triglyceride levels
tested. Many other factors affect blood triglyceride levels, including alcohol,
diet, menstrual cycle, time of day and recent exercise.
What are the guidelines for triglyceride levels?
The
national guidelines for fasting triglyceride levels in healthy adults are:
- Normal:
Under 150 mg/dl
- Borderline
High: 151–200 mg/dl
- High:
201–499 mg/dl
- Very
High: 500 mg/dl or higher
Levels
higher than 200 mg/dL are associated with an increase in the risk of heart
attack, stroke, and death.
How can triglyceride levels be lowered?
The first steps in treatment to lower triglyceride levels
include eating a healthy diet, achieving and maintaining a healthy weight, and
aerobic exercise on a regular basis.
To
lower your triglyceride levels, your diet should be:
- low
in fats
- low
in sugars
- low
in simple carbohydrates (the white stuff….potatoes, pasta, bread)
- low
in alcohol
If
you have high triglycerides and low HDL or high LDL levels, you may need to
take medication along with making lifestyle changes. If your triglyceride
levels are in the very high range (over 500 mg/dL) you are at risk to develop
other medical problems, so you will most likely need to take medication.
How do foods affect triglyceride levels?
Eating
foods high in simple sugars significantly contributes to high triglyceride
levels. Follow these guidelines to limit simple sugars in your diet:
- Substitute
beverages like colas, fruit drinks, iced tea, lemonade, Hi-C and Kool-Aid
with artificially sweetened beverages labeled “sugar-free” or “diet.”
- Limit
hard candies, chocolates, candy bars, and gummy bears.
- Avoid
adding table sugar and brown sugar to cereal, drinks or foods. Instead,
use an artificial or herbal sweetener or nothing at all!
- Choose
sugar-free gum or mints instead of the regular versions.
- Try
light or low-sugar syrups on pancakes and waffles.
- Spread
breads and crackers with no-sugar-added jelly or preserves.
- Snack
on whole fruit instead of fruit roll-ups and other fruit-flavored treats.
- When
selecting cereals, choose those with no more than 8 grams of sugar per
serving.
- Try
sugar-free gelatin, popsicles, yogurts, and puddings instead of the
regular versions.
- Be
aware that desserts labeled “fat-free” usually contain more sugar than the
full-fat varieties and the same number of calories.
- Cut
back on or avoid eating sweets and dessert foods, including cookies,
cakes, pastries, pies, ice cream, frozen yogurt, sherbet, gelato, and
flavored ices. All of these foods contain high levels of sugar.
- Read
the ingredients list on food labels, and limit foods that list any of the
following words (all simple sugars) in the first few ingredients:
- Sucrose
- Glucose
- Fructose
- Corn
syrup
- Maltose
- Honey
- Molasses
- High-fructose
corn syrup
Follow these guidelines to help
limit natural sugars:
- Use
honey and molasses sparingly; they are both high in sugar.
- Choose
light yogurt (made with artificial sweeteners) instead of regular yogurt.
- Choose
whole fruit instead of fruit juice.
- Limit
dried fruits to ¼ cup per day. Dried fruits contain a more concentrated
source of sugar than fresh fruits.
- Choose
canned fruit in its own juice and strain before eating. Avoid canned
fruits packed in heavy syrup.
- Limit
your portion sizes of starchy vegetables to ½ cup. These include mashed
potatoes, yams, beans, corn, and peas. Limit baked potatoes (with skin) to
about 3 ounces.
Limit refined grains: products
made with bleached, enriched or refined flour which contain very little or no
dietary fiber.
- Choose
breads, crackers, and cereals that contain whole grain oats, barley, corn,
rice or wheat as the first ingredient
- Try
whole-wheat pasta or brown rice.
- Choose
breads, crackers, rice, and pasta with 2 or more grams of dietary fiber
per serving.
- Select
hot and cold cereals with 5 or more grams of dietary fiber per serving.
- Use
barley, bulgur, couscous, millet or wheat berries as a side dish.
- Try
whole wheat crackers with soup instead of saltines.
Alcoholic beverages can significantly raise triglyceride levels.
Beer, wine, spirits, mixed drinks, wine coolers and coffee drinks containing
alcohol are all examples. Men should not have more than 2 drinks per day. Women
should have no more than one drink per day.
More ways to help lower triglycerides:
- Lose
weight if you are overweight. Reduce the number of calories you eat each
day by controlling portion sizes.
- Eat
small, frequent meals and do not skip meals.
- Avoid
late-night snacking.
- Participate
in regular physical activity.
Omega-3 Fatty Acids
Foods
that contain Omega-3 fatty acids have
been found to be very powerful in lowering triglycerides.
To
get more omega-3 fats in your diet, choose fatty fish for two or more meals
each week. Examples of fatty fish are mackerel, salmon, sardines, tuna,
herring, and trout. You can also choose plant-based forms of omega-3, such as
soy foods, canola oil, flax seeds, and walnuts
Medication Therapy
Diet
and exercise are not always enough to lower high triglyceride levels. If this
is the case, you may need to take medication.
Statins
are the first-line medications for patients with high triglycerides. While
these medications are known for their cholesterol-lowering properties, they
also work quite well at lowering triglyceride levels. They are also known to
reduce the risk of heart attack, stroke and other major cardiac events.
You
may need to take more than one medication. There are several second-line
medications your doctor may prescribe. One is omega-3 fatty acids. Your doctor
may recommend taking between 2,000 mg (2 grams) and 4,000 mg (4 grams) of DHA +
EPA (the key omega-3 fatty acids) each day. In large trials, omega-3 fatty acid
supplements have been shown to reduce cardiac risks. 1, 2
Niacin
is also used to help lower triglyceride levels. When niacin is taken in large
amounts, it acts like a drug. It is used to lower levels of both triglycerides
and LDL (bad) cholesterol. Niacin therapy can also raise HDL (good) cholesterol
levels. Studies show that niacin alone helps reduce the risk of heart attack,
stroke, and death. However, we still do not have trial data showing that adding
niacin to treatment with statins has a greater impact on the risk of heart
attack, stroke, and death. There is some evidence that the combination does
offer greater benefits than niacin alone.3 Our physicians at Cleveland Clinic
often prescribe niacin in combination with statins to help reduce triglyceride
and more importantly, help to lower LDL levels to reach lipid goals.
Researchers
in a recent trial known as ACCORD studied patients with diabetes who were
taking a statin and a medication called fenofibric acid (also known as TriCor
and Trilipix) to lower triglyceride levels. Although the patients’ triglyceride
levels went down, the study did not establish an overall benefit for those
taking the medication. This was especially true among the women in the trial.
The medication did seem to decrease the risk of cardiovascular events among a
subset of men, particularly those with triglyceride levels higher than 220
mg/dL and very low HDL levels. Therefore, the medication may benefit men with
high triglyceride and low HDL levels.4
These
studies clearly show that the way in which a person lowers triglyceride levels
makes a difference, and simply lowering the levels is not always enough to
reduce the risk of cardiac events. Instead, an overall effort to reduce the
risks of cardiovascular events is best.