Triglycerides, a type of fat found in your blood, are a crucial part of the conversation around heart health. With so much misinformation and confusing advice surrounding diet and cholesterol, it’s time to clear up some myths. As a health coach, I’m here to break down the science and share the truths about triglycerides—what they are, why they matter, and how to keep them in check.
What Are Triglycerides?
Triglycerides are the most common type of fat in your body, and they’re stored in fat cells. They come from the foods we eat, particularly fats and carbohydrates. When you eat more calories than your body needs for energy, the excess is stored as triglycerides. Having high triglyceride levels is linked to an increased risk of heart disease, stroke, and diabetes. But the key point to understand is that it’s not just any type of fat that raises triglycerides—it’s primarily the carbohydrates in your diet.
The Carbohydrate Connection
As Dr. Mark Hyman, a well-known functional medicine doctor, explains, “The real culprit behind elevated triglycerides is not saturated fat, but excessive carbohydrates, especially refined sugars and processed grains.” When we consume a high-carbohydrate diet, our bodies convert these carbs into triglycerides, leading to higher blood fat levels. This is especially true when carbs are consumed in processed forms like sugary drinks, baked goods, and even seemingly “healthy” whole grains when eaten in large quantities.
The conventional wisdom often blames saturated fat for heart disease and high triglycerides, but this is misleading. Dr. Ken Berry, a family physician and advocate for the carnivore diet, says, “Saturated fat does not raise triglycerides. What really raises triglycerides is eating too many carbs—especially refined sugars and processed foods.” In fact, when people replace healthy fats (like those found in eggs, butter, and fatty cuts of meat) with carbohydrate-heavy foods, triglycerides tend to rise, while their HDL (“good cholesterol”) falls.
The Role of HDL and Heart Disease Risk
Dr. Peter Attia, a physician specializing in longevity and health optimization, often emphasizes the importance of HDL cholesterol in cardiovascular health. “Low HDL is a far stronger predictor of heart disease risk than high LDL,” he notes. In fact, it’s not just about lowering LDL cholesterol (often labeled as “bad cholesterol”). High levels of HDL, which help remove cholesterol from your arteries, are one of the most reliable markers of heart health.
Replacing fat with carbohydrates not only lowers HDL but also raises triglycerides, increasing the risk of heart disease. Dr. Philip Ovadia, a cardiologist, reinforces this idea by saying, “The idea that saturated fat leads to heart disease is a myth. It’s high-carb diets and insulin resistance that are the true culprits.”
Why You Should Care About Triglycerides
High triglyceride levels are an independent risk factor for cardiovascular disease. Elevated triglycerides contribute to the thickening and hardening of your arteries (atherosclerosis), which can lead to heart attacks and strokes. It’s important to remember that while cholesterol levels (both LDL and HDL) play a role, triglyceride levels give a better picture of overall metabolic health.
Dr. Paul Saladino, a prominent advocate for the carnivore diet, puts it simply: “Triglycerides go up when we eat too many carbohydrates. They also increase when we’re insulin resistant, a condition that is becoming more common in modern society.”
The Most Important Takeaway: It’s Not About Fat, It’s About Carbs
So, what’s the most important takeaway from all this information? The real risk factor for heart disease and high triglycerides isn’t the saturated fat in your diet, but the high carbohydrate intake, especially from processed foods and sugars. Cutting down on carbs and focusing on healthy fats is a far more effective strategy for lowering triglycerides and improving heart health.
Action Steps You Can Take
Now that you understand the relationship between triglycerides, carbs, and heart disease, here are three actionable steps you can take today to get on the right path toward better heart health:
- Reduce Processed Carbs: Cut out sugary drinks, refined grains, and processed snacks. Instead, focus on whole foods—vegetables, quality meats, and healthy fats like olive oil, avocado, and coconut oil.
- Eat More Healthy Fats: Include more omega-3-rich foods (such as salmon, sardines, and chia seeds) and other healthy fats like eggs, butter from grass-fed cows, and avocado in your diet. These fats can help support healthy triglyceride levels.
- Prioritize Whole, Unprocessed Foods: Choose unprocessed, nutrient-dense foods over refined and packaged items. A whole-foods diet will not only help manage your triglycerides but also improve your overall metabolic health.
In conclusion, the key to managing triglyceride levels is understanding that it’s not fat that harms your heart, but the excessive carbohydrates we consume. By making smarter food choices, focusing on healthy fats, and reducing carbs, you’ll be well on your way to better heart health. Don’t let myths about fat mislead you—take control of your diet, and your heart will thank you!