Appearance can be deceiving when it comes to assessing a person's body fat composition or size, especially when it comes to a type of ‘invisible fat’ that is difficult to discern from your physical appearance but lurks within your blood vessels like a ticking time bomb!
Both cholesterol and triglycerides are essential fats required for normal body functions, and they can either be produced by the liver itself or absorbed from foods such as meat, shellfish, or offal. However, excessive amounts of these fats could harm the body.
There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is a ‘baddie’ that forms atheroma, a fatty substance which accumulates on blood vessel walls, narrowing or even blocking the vessels altogether. Conversely, HDL ‘stands sentinel’ and helps remove bad cholesterol to protect your cardiovascular health.1
Triglycerides are a ‘transport team’ that absorb and transport fat. Before calories from food are consumed in your body, they are stored in the liver or fat cells and converted into triglycerides as a source of backup energy.2
Triglycerides are closely related to cholesterol. When triglyceride levels are too high, it not only affects the synthesis of good cholesterol, but also makes the body produce more bad cholesterol, increasing the chances of developing coronary heart disease and stroke.2
Moderation is key: neither too high nor too low
They are called ‘invisible killers’ because there are no obvious symptoms when either level exceeds the limit. By the time some people experience fatigue, headache, dizziness, nausea, or other symptoms, it might already be a warning sign for arteriosclerosis. However, it is not necessarily true that ‘the lower your triglyceride and cholesterol levels, the better’, because lipids are essential fats for the human body. Without enough lipids, you might get memory issues, dizziness, heart palpitations, and a weakened immunity among other things.3
More of two, less of two: habits to reduce heart disease risks2,3
- Reduce intake of saturated fat, trans fat, and sugar from sources like meat, offal, shellfish, full-fat dairy products, and refined and processed foods.
- Cut down on drinking and quit smoking. The large amounts of calories in alcohol may be converted into triglycerides, and nicotine can damage blood vessels and reduce good cholesterol levels.
- Increase intake of healthy protein, omega-3 fatty acids, and water-soluble fibre by eating more salmon, nuts, vegetables, fruits and oats etc.
- Do more physical activity and maintain a healthy weight. Do 30 minutes of moderate-intensity aerobic exercise 3-4 times a week, such as jogging, swimming, or taking a brisk walk, to help increase good cholesterol levels.
Change your lifestyle to lead a healthy life
Alex, a participant of AXA BeOnTrack programme, had been struggling to lose weight since childhood. His triglyceride level even reached 1.75 mmol/L when he first started the programme, indicating that his body had raised a red flag.
Determined to improve his health, Alex decided to participate in BeOnTrack. A professional team composing of family doctors, dietitians and personal trainers started with diet, exercise, and other habits to tailor a health management plan on weight control for Alex. After 6 months of effort in which Alex strictly controlled his diet and ran regularly, he finally manages to lose 30 lbs and his triglyceride level has even dropped by 47% to 0.93 mmol/L!
A healthy lifestyle is the key to good health. We hope whoever reads this article will act now and change your lifestyle to lead a healthier life.
1 American Heart Association CHI-What-are-High-Cholesterol-and-Triglycerides.pdf (heart.org)
2 Matilda International Hospital matilda.org/zh/matilda-wellness/health-topics/1907-controlling-cholesterol-and-triglycerides-zh
3 Care For Your Heart https://careheart.org.hk
4 Asia Diabetes Foundation https://diabetesrisk.hk/what_is_cholesterol
The above content is reviewed by Dr Alexander Chiu - Chief Medical Officer of AXA Hong Kong and Macau.
Information and materials provided is general in nature and does not constitute medical or health advice from AXA Hong Kong and is on an “as is” and “as-available” basis without representation and/or warranty of any kind, either express or implied. While AXA Hong Kong has taken reasonable care in providing such information and materials, they are not specific to your investment objective, financial situation, health or medical conditions or particular needs. No warranty or responsibility is assumed by AXA Hong Kong and our related or holding companies regarding non-infringement, security, accuracy, completeness, adequacy, reasonableness, fitness for a purpose or free from computer viruses in connection with the information and materials provided. AXA Hong Kong and our related companies and holding companies do not accept any liability for any loss, damage, cost or other expense, whether wholly or partially, directly or indirectly, arising from any error, inaccuracy or omission of the information and materials to the extent that such liability is not excluded by law.
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