Most of us know our blood pressure matters and many of us also keep an eye on cholesterol, but there’s another number buried in your blood test results that’s worth knowing, particularly as you get older: triglycerides.

Triglycerides are a type of fat found in the blood. We need them — our bodies use them for energy — but elevated levels can contribute to cardiovascular risk.

And heart health becomes increasingly important with age.

About 1.3 million Australian adults are living with heart, stroke or vascular disease. The prevalence rises sharply among older Australians, affecting about one in seven people aged 65–74 and more than one in four aged 75 and over.

So while blood pressure and cholesterol deserve our attention, there’s another question worth asking next time you’re discussing your blood results with your doctor: what are my triglycerides?

Cholesterol and triglycerides aren’t the same thing

They’re both lipids carried in the blood, but they perform different jobs.

Our bodies use cholesterol to help build healthy cells and make hormones, while triglycerides primarily store energy.

What we eat and drink, how active we are and our overall metabolic health can all influence triglyceride levels.

That’s why I encourage people not to become fixated on a single number. Blood pressure, cholesterol and triglycerides all contribute to the broader picture of cardiovascular health.

People are sometimes surprised to learn that elevated triglycerides aren’t simply about eating too much fat.

Excess energy, particularly from refined carbohydrates, added sugars and alcohol, can be converted by the liver into triglycerides. Low physical activity, excess abdominal fat and insulin resistance can also contribute.

Don’t wait until you’re at the bottom of the cliff

One of the cardiologists I work with uses an analogy that has always stayed with me.

Too often, he says, he meets patients for the first time when they’re already at the bottom of the cliff and the ambulance is waiting. He’d much rather help them while they’re still at the top.

It’s a useful way to think about heart health.

We can’t control every risk factor, but there are plenty we can influence — what we eat, how much we move, whether we smoke, our alcohol intake and whether we regularly check important health markers.

Prevention doesn’t necessarily require dramatic changes. Knowing your risk and making sustainable changes before there’s a problem can make a difference.

Fat isn’t necessarily the enemy

Fat has had a confusing history.

For years we were told to avoid it, but we now know the type and source of fat matters.

Foods including nuts, seeds, avocado, olive oil and oily fish provide unsaturated fats. Oily fish is also a dietary source of the long-chain omega-3 fatty acids EPA and DHA.

For most people, food should be the starting point. The Heart Foundation recommends eating oily fish two to three times a week, alongside plant sources of omega-3 such as chia seeds, flaxseeds and walnuts.

For people with elevated triglycerides or particular health needs, omega-3 supplementation may be worth discussing with a doctor or Accredited Practising Dietitian rather than simply reaching for a bottle on the pharmacy shelf.

It’s also worth understanding that not all omega-3 supplements are the same. Conventional fish oil and krill oil both provide the important omega-3 fatty acids EPA and DHA, but krill oil delivers much of its omega-3 in phospholipid form – the same type of building blocks found in our own cell membranes.

There is also emerging research specifically examining krill-derived omega-3 and its role in lowering triglycerides.

Know your numbers

World Heart Day on September 29 is a timely reminder to take stock of what’s happening inside our bodies.

Know your blood pressure, know your cholesterol and next time you have a blood test, ask about your triglycerides.

Then concentrate on what you can control: eat plenty of vegetables, fruit, wholegrains, nuts and seeds; choose healthier sources of fat; eat oily fish regularly if it’s part of your diet; stay active; don’t smoke; and be mindful of alcohol.

If your triglycerides are elevated, talk to your GP about what that means for you and whether further changes or treatment are needed.

Most importantly, don’t wait until you’re at the bottom of the cliff to start thinking about your heart.

The best time to look after it is while it’s still doing its job without complaint.

Kate Save is an Accredited Practising Dietitian and nutrition expert. Kate is partnering with Aker BioMarine, a supplier of krill-derived omega-3 ingredients, on an educational campaign around omega-3 nutrition.