Triglycerides are the most common type of fat in the human body. They are a consequence of diet and are present in some foods such as oils or butter. They also come from additional calories, those that we consume but that our body does not need. The body itself transforms these excess calories into triglycerides and stores them in fat cells. When it needs energy, it releases triglycerides. These contain very low-density lipoprotein particles that help transport triglycerides to your tissues. We should avoid having high levels of triglycerides because they can increase the risk of cardiovascular diseases, especially coronary artery disease.
Triglycerides accumulate mainly in the abdomen and subcutaneous tissue and can cause atherosclerosis, an abnormality that appears when cells are unable to absorb all the fat that flows through the blood. The excess is located in the wall of the arteries and helps them narrow with the danger of creating a plaque that completely blocks them.
Therefore, it is very important to be aware of the need to control the level of triglycerides, since otherwise we are assuming the risk of having cardiovascular disease. The risk factors are quite clear and include obesity, overweight, smoking, high alcohol consumption, sugars and an unbalanced diet with excess calories. There are also genetic disorders that can predispose you to having more triglycerides than advisable and some diseases, too. Among them, diabetes or some pathologies associated with the thyroid, as well as some liver and kidney diseases. To know if we have high triglycerides, it is only necessary to take a blood test that, at the same time, will provide us with information about good and bad cholesterol.
On the contrary, we must follow a balanced diet, such as the Mediterranean diet, rich in legumes, vegetables, fruit, fish and chicken and reduce sugar intake as much as possible. You should also limit alcohol consumption and stay away from tobacco. Another tip is to avoid saturated fats and replace them with other more appropriate types of fats. Our body breaks down dietary fat into so-called fatty acids that enter the bloodstream. The body can also make fatty acids from carbohydrates in food. These acids collaborate in the production of a type of fats that are necessary. Fats, for their part, participate in the formation and subsequent functioning of all the cells in the body. In fact, there are two main types of fats in the diet: saturated fats and unsaturated fats, classified by the chemical composition of the fatty acids. Most foods have a mixture of different types of fat. However, some have higher levels of saturated fat and others have higher levels of unsaturated fat.
Fats, like carbohydrates and proteins, are essential for the body. Often, when we talk about fats we think of something not very healthy, but in reality, it is all a matter of quantity and quality. We must take into account the total amount and type of fats we ingest with the diet. There are fats that, consumed in moderation, can be beneficial for our cardiovascular health, such as unsaturated fats, which we find in foods such as fish, nuts or olive oil and other vegetable oils. Saturated fats, in most cases, are in a solid state at room temperature. For example, meats and some dairy products. Unsaturated fats, on the other hand, are usually in a liquid state at room temperature. Vegetable oils, nuts, and fish are examples of foods that contain unsaturated fats.
As a complementary factor, we must do physical exercise regularly. The recommendations of the World Health Organization (WHO) indicate that it is advisable to perform moderate aerobic activity and indicate that the duration should be between 150 and 300 minutes per week. If the diet is adequate and we accompany it with physical exercise, we will also be able to control our weight. Finally, there are people who lower their triglyceride levels by taking drugs to reduce bad cholesterol levels.
