Maintaining blood fat levels, including triglycerides, is important for heart health and metabolism. However, many people have high triglycerides without realizing it, even when they feel healthy and have no symptoms.
This condition is often triggered by a modern, fast-paced lifestyle full of convenience foods and minimal physical activity. So, what habits can unknowingly contribute to high triglycerides?
What Are Triglycerides?
Triglycerides are a type of fat (lipid) that circulates in the blood. The body needs them as an energy source, especially when you haven't eaten for a certain period of time. Every time you consume high-calorie foods, especially fat and carbohydrates, the excess is stored as triglycerides.
Many people often confuse triglycerides with cholesterol, but they are actually different. The obvious differences are:
- Triglycerides: store energy from food for use when the body needs it.
- Cholesterol: used to build cells, make hormones, and help with metabolic processes.
Both are important, but have different functions.
Habits That Unknowingly Cause High Triglycerides
Without us realizing it, many seemingly ordinary daily habits can actually affect triglyceride levels in the blood. Let's take a look at habits that can lead to high triglycerides:
1. Consuming Sweet Foods and Processed Flour Too Often
Added sugar in sweet foods, such as cakes, bubble tea drinks, soda, and processed bread, can easily raise triglyceride levels. Sugar that isn't used by the body for energy is converted into fat and stored as triglycerides. Excessive consumption also accelerates weight gain, further exacerbating this condition.
2. Diet high in saturated and trans fats
Foods such as fried foods, fast food, butter, fatty meats and packaged snacks contain saturated and trans fats which can increase blood fat levels. These fats not only increase triglycerides, but also bad cholesterol (LDL), so the risk of heart disease is higher.
3. Rarely Moving or Lack of Physical Activity
Lack of exercise, excessive sitting, infrequent exercise, or minimal daily activity make it difficult for the body to burn fat. As a result, triglycerides build up in the blood. Regular physical activity can help the body use triglycerides for energy, keeping levels stable.
4. Excessive Alcohol Consumption
Alcohol easily triggers elevated triglycerides because the body metabolizes alcohol as sugar and fat. Even moderate alcohol consumption can raise triglycerides in some people, especially when combined with a high-calorie diet.
5. Eating too large portions at one time
Overeating causes the body to consume more calories than it can process. These excess calories are immediately converted into triglycerides and stored as body fat. Eating smaller, more frequent meals can help control triglyceride levels.
6. Lack of Sleep and Prolonged Stress
Lack of sleep can disrupt metabolism, increase insulin resistance, and trigger elevated triglycerides. Chronic stress also causes the body to produce the hormone cortisol, which can increase appetite and trigger unhealthy eating habits.
These are some habits that are often done without realizing it, but they can trigger elevated triglycerides. By recognizing these triggers, you can start making small changes that can have a big impact on your health, such as improving your diet, being more active, and managing stress.
The Impact of High Triglycerides on Health
High triglycerides can lead to various serious health problems if left uncontrolled. Excess fat in the blood can accumulate in blood vessels and certain organs, increasing the risk of long-term disease. Here are some of the effects to watch out for:
- Coronary heart disease : Fat buildup can narrow blood vessels and disrupt blood flow to the heart.
- Stroke : Blood flow to the brain can be obstructed if a blood vessel is blocked, increasing the risk of stroke.
- Fatty liver : Excess triglycerides are stored in the liver, which can cause inflammation or organ damage.
- Pancreatitis : At very high levels, triglycerides can trigger acute inflammation of the pancreas, causing severe pain.
It's important to note that high triglycerides often don't cause early symptoms. Many people feel healthy and only discover their condition during a checkup or when complications arise. Therefore, maintaining a healthy diet, being active, and regularly checking blood lipid levels are crucial to preventing long-term risks.
Tips for Maintaining Normal Triglyceride Levels
Maintaining normal triglyceride levels is essential for preventing heart disease, stroke, and other metabolic disorders. Simple daily habits can help maintain stable blood lipid levels. Here are some practical steps you can take:
- Adopt a healthy lifestyle
A balanced diet, regular exercise, and adequate sleep are the foundations. Focus on vegetables, fruits, lean protein, and at least 150 minutes of exercise per week to help the body burn triglycerides naturally. - Reduce added sugar, flour, processed flour and saturated fat.
Limit your consumption of sweet foods, high-sugar drinks, fried foods, fast food , and foods containing trans fats. Replace them with healthy fat sources such as fatty fish, nuts, and olive oil. - Do regular blood tests
Because high triglycerides often have no symptoms, having a blood test at least once a year is highly recommended. Regular screenings help detect problems early before they develop into serious illnesses.
When Should You Consult a Doctor?
If you're starting to feel like you're living an unhealthy lifestyle or have a family history of blood lipid problems, it's time to become more aware of your triglyceride levels. Many cases of high triglycerides can actually be prevented by simply making small changes to your habits, from diet and physical activity to sleep quality.
Becoming more aware of your daily lifestyle is a crucial step in preventing long-term problems. The sooner you improve your habits, the greater your chances of maintaining optimal heart and metabolic health.
If you have risk factors, have a blood test showing high triglycerides, or are unsure about your condition, don't delay consulting a doctor. A medical examination and advice will help you determine the best steps to maintain normal triglyceride levels.
This article was written by Dr. Tofan Rakayudha, Sp.PD (Internal Medicine Specialist at EMC Cibitung Hospital).