What are Triglycerides and How to Effectively Manage It?

Triglycerides belong to the ‘fat’ family also known as lipids and are necessary for health but excess of it is harmful. Triglycerides are a type of a lipid (fat) found in blood and when you eat more calories than required, (without much physical activity) it gets deposited in the form of triglycerides so that it can be used later by the body in the form of energy. 

Triglycerides are a result of digesting and breaking down of fats and excess of it can get deposited as belly fat or area around buttocks.

Dangers of high levels of Triglycerides

Triglyceride levels may increase due to leading a sedentary lifestyle and consuming food rich in fats. High triglyceride levels in blood cause Low Density Lipids or bad (LDL) cholesterol levels to rise. Due to deposition of fats in the walls of the arteries, leading to the walls of the arteries to harden and become thick and this condition is called atherosclerosis. 

Atherosclerosis further increases the risk of other cardiovascular diseases, type-2 diabetes, obesity, hypertension, kidney disease, liver disease and others.

How to manage it effectively?

Got your triglycerides tested and worried about why are higher than the limits? Well, we could suggest few ways which can help you and are as follows:

• Control your weight: Weight plays an essential role in increasing the levels of triglycerides and should be controlled by following a balanced diet and avoiding sitting for longer hours. 

• Take a walk: The more you are active, the more calories you’ll burn making it easier for you to control weight and enjoy every food item. Walk while you talk or simply go with a short walk after dinner, this will prevent calories from getting stuffed inside your body.
• Go for healthier fats: Avocado, nuts and seeds are rich in omega-3 fatty acids and may not harm like saturated fats might do. Switch to monounsaturated options like olive oil and more.
• Limit alcohol intake:  Alcohol is loaded with calories and sugar and may be a factor responsible for raising triglyceride levels.
• Say no to sugar: Simple carbs and sugar packed drinks are no good and contribute more to increased levels of triglycerides. Go for healthy alternatives like coconut sugar or jaggery.

A diet rich in healthy fats which is present in sources like salmon, olive oil, nuts like walnuts and seeds is recommended which can help reduce the triglyceride levels. While excessive consumption of both healthy and unhealthy fats can contribute to increased levels of triglycerides, it is important to have it in moderation.

Over to you

You should definitely consult a doctor for being aware about the ways with which you can reduce the triglyceride levels and a healthy lifestyle could help you do that. The doctor may also prescribe medicine which would definitely be effective if you have a good exercise routine as well.