High Triglycerides Aren't Just About Fat: Doctor Reveals the Real Culprits

Elevated triglyceride levels, a common health concern, are often mistakenly attributed solely to dietary fat intake. However, medical experts emphasize that the primary culprits are refined sugars, refined starches, and alcohol, according to Dr. Tseng Kuo-Hsiang, head of the Cardiovascular Center at the National Defense Medical Center's Hsinchu Branch.

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The biggest culprits for soaring triglycerides are refined sugars (like the fructose in bubble tea), refined starches (pastries, white rice), and alcohol.

Dr. Tseng explained that excessive consumption of sugars, such as the fructose in sweetened beverages, refined starches found in pastries and white rice, and alcohol, leads the liver to convert these into triglycerides. These fats then accumulate in the liver and bloodstream, posing significant health risks. These risks include an increased likelihood of developing atherosclerosis and heart attacks due to smaller, denser LDL cholesterol particles, a high risk of life-threatening acute pancreatitis when triglyceride levels soar, and the progression to fatty liver and liver fibrosis.

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When we consume too many carbohydrates, the liver converts them into triglycerides, which accumulate in the liver and blood.

To manage high triglycerides and achieve healthy weight loss, Dr. Tseng recommends a four-pronged approach. It is crucial to avoid extreme dieting, ensure sufficient protein intake from sources like meat, eggs, and tofu, and consume healthy fats such as olive oil and avocado oil. Additionally, controlling the rate of weight loss is essential.

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High triglycerides can lead to blood vessels' bad cholesterol becoming smaller and denser, making it easier to penetrate the vessel walls and cause hardening of the arteries and myocardial infarction.

He further advises cutting out sugary drinks and alcohol, replacing white rice with brown rice, and engaging in at least 150 minutes of moderate-intensity aerobic exercise per week. This exercise directly burns triglycerides for energy. The body also needs adequate fats for brain function and hormone production, and sufficient intake of nutrients like zinc, iron, and B vitamins supports hair follicle health, preventing hair loss often associated with crash dieting. Maintaining a healthy weight loss pace of 0.5 to 1 kilogram per week helps prevent rebound weight gain.

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When TG levels soar above 500 or even 1000, it can easily trigger acute pancreatitis, which has a high mortality rate and is a nightmare in the emergency room.