Triglycerides are a type of fat (lipid) found in your blood. Basically, triglycerides are used as energy for our body. They come from the food we eat. The unused extra calories we eat will convert into triglycerides. Triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals.

甘油三酯是在血液中的一种脂肪（脂质）。基本上，它被用作我们身体的能量。它们来自我们吃的食物。我们所吃的食物中未使用的卡路里将会被转化为甘油三酯。甘油三酯储存在脂肪细胞中。之后，荷尔蒙会在两餐之间释放甘油三酯，以获取能量。

We have shared about LDL and HDL-cholesterol before in Part 1 and Part 2.
So, what is the difference between triglycerides and cholesterol?

我们已经在之前的第1部及第2部分享了低密度脂蛋白和高密度脂蛋白胆固醇。

那么，甘油三酯和胆固醇有什么区别呢？

Triglycerides and cholesterol are different types of lipids that circulate in our blood. As we mentioned above, triglycerides are the unused calorie that are being stored as fat and later will be used as energy while cholesterol is used to build cells and hormones.

甘油三酯和胆固醇是两种在我们血液中不同类型的脂质。就如上面所说的，甘油三酯是未使用的卡路里所储存的脂肪，之后将用作能量，而胆固醇则用于细胞和荷尔蒙的构建。

But keep in mind, raised level of LDL-cholesterol combined with high level of triglycerides, will increase the risk of cardiovascular diseases (stroke, heart attack, heart disease).

切记，LDL-胆固醇水平和甘油三酯水平的升高将会增加患上心血管疾病的风险（中风、心脏病）。

According to Clinical Practice Guideline for Hyperlipidemia 2017, the target triglycerides level is as follow: –

根据2017年高脂血症临床实践指南，甘油三酯的标准水平如下：

Triglycerides (TG): < 1.7 mmol/L

甘油三酯：< 1.7 mmol/L

How do high triglycerides reflect my health especially to my heart?

高甘油三酯如何体现我们的健康，尤其是我们的心脏？

High triglycerides in your blood may affect your arteries. They are unused calories that turn into fats, therefore it will harden and thicken the arteries thus make the arteries narrow. This condition is called atherosclerosis.

血液里的高甘油三酯会影响您的动脉。它们是未使用的卡路里所变成的脂肪，因此它们会使动脉硬化及变厚，进而使动脉变窄。这个状况被称为动脉粥样硬化。

High triglycerides level can be a sign to certain health conditions to like diabetes mellitus, hypothyroidism and metabolic syndrome.

高甘油三酯可能是某些健康状况的征兆，如糖尿病、甲状腺功能减退及代谢综合征。

What is the best way to reduce high triglycerides level?

降低高甘油三酯水平的最佳方法

If you have followed our last posts regarding LDL and HDL- cholesterol, you should have known that triglycerides and cholesterol are related. The ways to have a better level of triglycerides and cholesterol are basically the same.

假如您有关注我们上一次关于LDL-胆固醇和HDL-胆固醇的帖子，您就会知道甘油三酯和胆固醇是有关联的。其实想得到理想的甘油三酯和胆固醇水平，方法是一样的。

• Exercise regularly and keep a normal weight / 定期锻炼和维持正常的体重:

Exercise can help to boost good cholesterol and can lower triglycerides together with bad cholesterol. 30-minutes of exercise daily is enough to ensure healthy heart and better lipid profile. By reducing calorie intake and exercise regularly, one can reduce their weight and achieve ideal weight.

运动有助于提高好的胆固醇水平，从而降低甘油三酯和坏的胆固醇水平。每日30分钟的运动足以确保健康的心脏及理想的脂质水平。我们可以通过减少卡路里的摄入量和定期的运动来减轻体重，并达到理想体重。

• Avoid sugar and refined carbohydrate / 避免糖分和精制碳水化合物:

Simple sugars, such as fructose, are a common source of elevated triglycerides. Fructose occurs naturally in fruit and is added to many foods as a sweetener in the form of high-fructose corn syrup. This doesn’t mean that you can never eat fruits as they can be a healthy food choice as it contains vitamins, minerals, fibre, and water. Foods like candy, ice cream, flavoured sweetened yogurts, jellies need to be avoided as they contain a lot of sugar.

单糖，如果糖，是甘油三酯升高的常见来源。果糖天然存在于水果中，并作为高果糖玉米糖浆形式的甜味剂添加到许多食物中。这并不意味着您永远不能吃水果。水果含有丰富的维生素、矿物质、纤维和水分。我们应该避免食用含大量糖分的糖果、冰激淋、加味的酸奶及果冻。

Refined carbohydrate can be added with sugar and normally being processed with white flour which can increase triglycerides level. Foods like pastry, pies, cookies and cakes should be avoided. Instead, choose wholemeal product such as wholemeal bread and oats as they contain high fibre that can help to reduce triglycerides level.

精制碳水化合物加上糖分，通常用白面加工，可提高甘油三酯的水平。我们应该避免食用糕点、馅饼、饼干和蛋糕等食物。相反的，我们应该选择高纤维含量，可助于降低甘油三酯的全麦产品，如全麦面包和燕麦。

• Limit alcohol intake / 限制酒精摄取量:

Alcohol intake will reduce the ability of the liver to process the compound thus make it turn into triglycerides. It is better to avoid alcohol if you have severe hyperlipidemia.

饮酒会降低肝脏处理化合物的功能，从而使它转化成甘油三酯。如果您患有高脂血症，最好避免饮酒。

• Choose healthier fats / 选择更健康的脂肪:

Trans saturated fat found in meats. For healthier fat found in plants, such as olive and canola oils. Instead of red meat, try fish high in omega-3 fatty acids — such as mackerel or salmon. Avoid trans fats or foods with hydrogenated oils or fats.

肉类含有反式饱和脂肪。更健康的脂肪通常可在植物里获取，如橄榄油和菜籽油。除了红肉，我们可以食用高omega-3脂肪酸含量的鱼类如鲭鱼或鲑鱼。尽量避免食用含反式脂肪或含有氢化油的食物。

If healthy lifestyle changes aren’t enough to control high triglycerides, your doctor might recommend medications for treatment. But keep in mind that a healthy outside comes from the inside. Be determined to change your lifestyle to a better one, and good luck!

如果健康的生活方式不足以控制高甘油三酯，那么您的医生将会建议您进行治疗。

切记，健康的体魄来自健康的内心。

从今日起，下决心改变您的生活方式吧！祝您好运！