Understanding Triglycerides
- Elizabeth Priest
- Feb 5
- 5 min read
As a holistic and functional nutritionist, I've witnessed the empowering effect of understanding the profound impact of diet and lifestyle on our health markers, such as inflammation markers, blood sugar levels, and lipid markers, including triglycerides. While many people may not fully comprehend what triglycerides are or why they matter, grasping their significance is a powerful tool for achieving optimal health.
What is a Triglyceride?
When it comes to our health, one of the most important yet often overlooked components is triglycerides. To fully grasp their significance, we must first discuss their connection to cholesterol, which is divided into two primary types: HDL (high-density lipoprotein) and LDL (low-density lipoprotein). The body itself makes the majority of cholesterol. Both HDL and LDL serve vital roles in the body.
LDL is the protein carrier that moves cholesterol and triglycerides from the liver to other cells throughout the body in times of need. HDL is like a recycling truck that brings used cholesterol that was not needed for repair back to the liver for other uses.
Although triglycerides and cholesterol are chemically similar (both lipids), they serve very different purposes. Triglycerides are used for energy transportation and storage, while cholesterol is a building block for cells and hormones and a source of repair material.
Fatty acids are a vital energy source that the body stores as triglycerides, which are formed by attaching three fatty acids to a glycerol molecule. These triglycerides are then packaged into chylomicrons, transporting them through the bloodstream to muscle and fat tissues. When chylomicrons reach muscle cells, their triglycerides are broken down into glycerol and fatty acids, providing immediate energy for the heart and skeletal muscles. Any excess fatty acids not used for energy are converted back into triglycerides and stored in adipose tissue. When chylomicrons bind to fat cells, the fatty acids are also rebuilt into triglycerides for long-term storage.
Diet and its Impact on Triglyceride Levels
Nearly 90% of triglycerides come from the diet, which makes our food choices a powerful tool in managing triglyceride levels. The body produces the other 10%.
When we consume carbohydrates, our body processes them into glucose. This glucose travels to your liver, which is either released into the bloodstream or stored in a condensed form called glycogen, which can later be used for energy. However, consuming more carbohydrates and sugars than the body can handle leads to excess glucose being converted into triglycerides, resulting in elevated levels in the bloodstream.
This means a direct relationship exists between your carbohydrate intake and triglyceride levels. When we consume more sugar and carbohydrates than our liver can handle, the excess glucose is converted into triglycerides and shipped out into the bloodstream to be stored in tissues and muscles. More carbs means more glucose, which means more fatty acids and, ultimately, more triglycerides in your blood. Also, continually consuming more calories than can be effectively burned will cause the body to store more triglycerides. Essentially, elevated triglycerides are a sign of your cells being unable to handle the amount of glucose and carbohydrates coming in.
As a functional nutritionist, one of the most rewarding aspects of my work is guiding clients to make dietary and lifestyle changes that significantly improve markers like triglycerides and blood sugar levels.
Testing and Understanding Your Numbers
Triglycerides are typically tested as part of the standard lipid panel—a group of blood tests measuring LDL and HDL cholesterol.
The standard lipid panel also allows you to calculate your ratio of triglycerides to HDL.
The functional range for triglycerides is 50 to 100mg/dL, which is tighter than the conventional medical range, which goes up to 149 and has no bottom end. In traditional medicine, there is no such thing as too few triglycerides; however, from a functional perspective, low triglycerides have some very real consequences.
When taking a functional approach, it is important to assess other markers alongside the standard lipid panel, such as Apolipoprotein A and B (ApoB), Lp(A), Oxidized-LDL, APOE, Omega 3:6 Index, HbA1c, fasting insulin, glucose, hs-CRP, and homocysteine. This holistic approach allows for more tailored interventions, ensuring that clients can achieve sustained improvements in their health.
Why Elevated Levels of Triglycerides Matter
Elevated triglyceride levels can signal a range of health concerns. When triglycerides become too abundant, they can infiltrate the walls of your arteries, contributing to inflammation and the formation of atherosclerotic plaques, which can increase your risk of heart disease and stroke. Additionally, high triglyceride levels often correlate with other serious conditions, such as Type 2 diabetes and metabolic syndrome.
People with high triglycerides are at elevated risk for cardiovascular disease, stroke, Type 2 diabetes, and metabolic syndrome. High triglycerides can also indicate an unrelated illness.
When triglycerides are elevated, there can be several reasons to consider:
An early warning of cardiovascular health- High levels of triglycerides in the blood increase the risk for cardiovascular disease (CVD) by creating more dangerous plaques within the lining of blood vessel walls.
Poor metabolism of fats- especially if the diet contains poor-quality oils and fats
An indicator of diet quality- high triglycerides can indicate that you may be consuming excess calories, typically in the form of alcohol, high-carbohydrate, and high in refined sugars.
Alcoholism/ regular alcohol consumption
Any type of blood sugar dysregulation, such as insulin resistance or metabolic syndrome. Blood sugar management is critical to any preventative program and approach to cardiovascular health.
With liver congestion or fatty liver
Hypothyroidism
Adrenal dysfunction
CVD and atherosclerosis
Hyperlipoproteinemia (a genetic disorder that increases total cholesterol and triglycerides)
How to Improve Your Triglyceride Levels
You can reduce triglycerides with some simple diet and lifestyle changes. Limiting carbs, switching to low-glycemic foods, exercising regularly, losing weight, and cutting back on heavy drinking.
Research shows that simple changes to your habits and routines can help lower Triglyceride levels.
Here are a few to try:
Cut down on refined carbs, added sugars, and fructose, all of which can contribute to elevated triglycerides
Replace refined carbs with fiber-rich foods and healthy fats, especially those high in omega-3s
Increase omega-3s
Reduce alcohol consumption
Exercise every day, including both aerobic and resistance work
Maintain a healthy weight and BMI
Conclusion
In conclusion, understanding triglycerides and their impact on our health is essential for maintaining cardiovascular wellness. Managing triglycerides through diet and lifestyle modifications is entirely within your control. By being mindful of our diets and monitoring our triglyceride levels, we can make informed decisions that promote our overall health!
For anyone looking to improve their health markers, working with a functional nutritionist can provide support and guidance tailored to your individual needs.
Are you ready to take charge of your health? Embrace the power of nutrition and holistic wellness; together, we can work towards optimizing your triglyceride levels and overall well-being! Book a call with me, Eli, and let’s explore a treatment plan that’s tailored to your needs and designed to restore balance and wellness.
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