Triglycerides are a type of fat that plays a role in energy storage in the body. Triglyceride levels are a measure of the concentration of triglycerides in the blood. High triglyceride levels in the blood can be a risk factor for heart and blood vessel disease if not controlled.
The body gets most of its triglycerides from foods, such as butter, cooking oil, fatty meats, cheese, and cream. Apart from that, triglycerides can also come from sugar and alcohol. Fat from the food consumed will be broken down and converted into energy. Any fat that the body doesn't use is converted into triglycerides and stored in fat cells.
When needed, triglycerides will be released by the body to be used as energy. An increase in triglyceride levels in the blood occurs when the intake of triglycerides from food exceeds the amount needed by the body. This condition can trigger thickening of the blood vessel walls, thereby causing the risk of stroke, heart attack and heart disease.
Ideally, healthy triglyceride levels are less than 150 milligrams per deciliter (mg/dL) in the blood after an overnight fast. However, these reference values may vary slightly depending on the medical guidelines used by local health agencies. The risk of cardiovascular disease increases if the fasting triglyceride concentration is >150 mg/dL. The higher the triglyceride concentration, the smaller the LDL particle size, so the relationship between high triglyceride concentrations and the incidence of cardiovascular disease may be more determined by the increase in small dense LDL which is atherogenic. ApoB examination is used to determine whether high triglyceride concentrations are atherogenic.
Elevated triglyceride levels can be caused by various factors including a diet high in fat and simple carbohydrates, being overweight, lack of physical activity, excessive alcohol consumption, and certain medical conditions such as diabetes and thyroid gland disorders. What should be done to reduce high triglyceride levels?
How to Lower Triglyceride Levels
To avoid high triglycerides, undergo regular blood tests so that triglyceride levels are always monitored. For adults, it is recommended to undergo a blood test every 4–6 years. Meanwhile, for children, it is recommended to undergo a blood test at least once when they are 9-11 years old. Apart from that, there are several ways you can reduce triglyceride levels:
- Changing Diet
If triglyceride levels are mild or moderate, focus on reducing calorie intake. It has been explained previously that triglycerides are formed from extra calories. So, by reducing your intake of high-calorie foods, you can help the body to reduce levels. Focus on a healthy diet by limiting your intake of saturated and trans fats. Reduce consumption of added sugars and simple carbohydrates such as white flour and granulated sugar. Increase your fiber consumption from fruits, vegetables and whole grains.
Therefore, before starting triglyceride lowering therapy, consider the presence of secondary causes in the form of a high carbohydrate diet. It is recommended that a carbohydrate diet fulfill 50-60% of total calories and come from complex carbohydrates such as fibrous rice, cereals, fruit and vegetables. A complex carbohydrate diet like this is not expected to increase plasma triglycerides and LDL-C. - Maintain a Healthy Weight
Losing weight, especially if you are overweight, can help lower triglyceride levels. Losing 5-10% of body weight can provide significant benefits. To achieve and maintain a healthy weight, it is important to adopt a balanced diet and be physically active on a regular basis. Exercise accompanied by weight loss improves insulin sensitivity and lowers triglycerides better than without weight loss. - Physical Activity
Exercise is one step to prevent and overcome several health problems, one of which is hypertriglyceridemia. If this physical activity is done regularly, it can reduce triglycerides by increasing good cholesterol. The recommended physical activity is 150-300 minutes/week of moderate intensity aerobic exercise or 75-150 minutes/week of high intensity aerobic exercise. Those who are unable to do 150 minutes of moderate intensity exercise/week are advised to remain as active as possible according to their health condition. Moderate and high intensity aerobic exercise for example, sequentially, brisk walking and running (jogging). - Reducing Alcohol Consumption
When you drink alcohol, the body breaks it down and converts it into triglycerides and cholesterol in the liver. If you continue to drink alcohol, fat can build up in the liver. The influence of alcohol can cause heart disease, if this habit continues with high triglyceride levels. Therefore, if someone is a drinker and wants to reduce triglyceride levels, the most effective way is to reduce the habit of drinking alcohol. However, you need to know that a person cannot just stop drinking alcohol because alcohol withdrawal symptoms will occur in the body. So, do this slowly. - Limit consumption of trans fats and saturated fats
Trans fat and saturated fat are types of fat that can increase triglyceride levels in the blood. Trans fats are generally found in processed foods such as fast food, snacks, margarine and packaged cakes. Saturated fats are found in fatty meats, high-fat dairy products, butter, and processed foods. Reducing consumption of trans fats and saturated fats can help lower triglyceride levels. - Consult with a Doctor
If the above steps are not effective enough, or if a person has a medical condition that affects triglyceride levels, such as diabetes or hypothyroidism, it is important to consult a doctor for further advice and treatment. Your doctor may also recommend statin medications, such as atorvastatin calcium (Lipitor) or rosuvastatin calcium (Crestor). Especially if cholesterol levels are also high or have a history of blocked arteries or diabetes.
By following the recommended steps, such as adjusting your diet, maintaining your weight, exercising regularly, reducing alcohol consumption, and consulting a doctor, we can manage triglyceride levels more effectively. Don't hesitate to take proactive steps in caring for your health because investing in health is a long-term investment for happiness and optimal quality of life.
Article written by dr. Cut Meina Mulyanti, Sp.PD, FINASIM (Specialist in Internal Medicine at EMC Sentul Hospital).