So far, Viva's friends must have routinely checked cholesterol, blood sugar, or uric acid levels in the body. However, there is one more check that is no less important to do regularly, namely checking triglyceride levels. What are triglycerides?
Triglycerides are a type of fat that can be found in the blood. Triglycerides are produced by the liver, but most also come from foods, such as meat, cheese, milk, rice, cooking oil, and butter. The fat from the food you eat is broken down and converted into energy. But if not used by the body, fat will be converted into triglycerides and stored in fat cells. When the intake of triglycerides from food exceeds the amount needed by the body, there will be an increase in triglycerides in the blood.
Triglyceride levels can be detected through blood tests. This test is part of a cholesterol check or fat profile to be precise. To get accurate test results, it is recommended that you fast for 8-12 hours before taking the test. Triglyceride levels are measured in millimeters per deciliter (mg/dL), then graded according to the following categories:
- Status
- Triglyceride levels
- Normal
- Less than 150 mg/dL
- High limit
- 150-199 mg/dL
- Tall
- 200-499 mg/dL
- Very high
- More than 500 mg/dL
High or very high triglyceride levels can cause various health problems. Research says that an increase in triglycerides in the blood can cause hardening of the artery walls which increases a person's risk of stroke, heart attack, and heart disease. Normally, triglyceride levels will tend to increase with age, but there are several other factors that can increase triglyceride levels such as excessive carbohydrate consumption, drinking alcohol habits, lack of physical activity, diabetes mellitus, pregnancy, and the habit of taking certain drugs such as corticosteroids, isotretinoin, a hormonal drug. If triglyceride levels are high, what should we do? Here are some good ways to lower triglycerides:
Lose Weight
Whenever we eat more calories than we need, the body converts those excess calories into triglycerides and stores them in fat cells. Losing weight is an effective way to lower triglyceride levels in the blood. Research shows that losing 5–10 percent of body weight can lower blood triglycerides by 40 mg/dL (0.45 mmol/L). The weight loss had a long-term effect on blood triglyceride levels, although they gained weight again nine months later, their blood triglyceride levels remained 24-26 percent lower.
Limit Sugar Intake
Limit sugar consumption is no more than 4 tablespoons per day. Excess sugar in the diet can lead to increased levels of triglycerides in the blood along with other risk factors for heart disease. A 15-year study showed that participants who consumed at least 25 percent of their calories from sugar were twice as likely to die of heart disease as those who consumed less than 10 percent of their calories from sugar. Replacing sugary drinks with water can even lower triglycerides by almost 29 mg/dL (0.03 mmol/L).
Follow a Low Carb Diet
Just like added sugars, excess carbohydrates in the diet are converted into triglycerides and stored in fat cells. A low-carbohydrate diet can cause a decrease in blood triglyceride levels. As in a study that looked at the effects of low- and high-carbohydrate diets over a one-year period. The low-carb diet group not only lost more weight, but also showed a greater reduction in blood triglycerides. Another 2003 study compared the effectiveness of a low-fat and low-carbohydrate diet in reducing blood triglyceride levels. After six months, researchers found that blood triglycerides fell by 38 mg/dL (0.43 mmol/L) in the low-carbohydrate group and only 7 mg/dL (0.08 mmol/L) in the low-fat group.
Eat More Fiber
Fiber can be found in a variety of fruits, vegetables, and whole grains. Other sources of fiber are nuts, cereals, and legumes. Consuming more fiber in the diet can decrease the absorption of fat and sugar in the small intestine, thereby helping lower triglycerides in the blood. In one study, a low-fiber diet caused triglycerides to spike 45 percent in just six days, while a high-fiber diet caused triglycerides to drop back to normal.
Exercise Routine
Good cholesterol (HDL) has an inverse relationship with blood triglycerides. High HDL can help lower triglycerides. When paired with weight loss,Research shows that aerobic exercise is very effective for lowering triglycerides. Examples of aerobic exercise include: brisk walking, jogging, cycling, and swimming. The American Heart Association recommends that anyone get at least 30 minutes of exercise per day five days a week.
Limit Alcohol Intake
Alcohol is a food source high in sugar and calories. If these calories are not used up, they are converted into triglycerides and stored in fat cells. Although various factors play a role, some studies show that moderate alcohol consumption can increase blood triglycerides by up to 53 percent.
Try Natural Supplements
Some natural supplements can lower blood triglycerides. One of the supplements that can be consumed is fish oil. Fish oil is well known for its powerful effects on heart health. One study showed that taking fish oil supplements could reduce triglycerides by up to 48 percent.
Let's monitor triglyceride levels in the body through regular checks at the nearest hospital.