The 7 Best Canned Foods for Lowering Triglycerides

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The 7 Best Canned Foods for Lowering Triglycerides

“Canned foods are often overlooked, but they can be a valuable addition to your heart-healthy diet,” says dietitian Wan Na Chun, M.P.H, RD, owner of One Pot Wellness. While “shop the perimeter of the grocery store” is a well-intentioned food rule, it ignores all the healthy foods you can find in the center aisles. Canned foods, in particular, offer a similar nutrient profile as their fresh counterparts, making them a great option for supporting your heart health.

What Are Triglycerides?

Triglycerides are a type of fat found in your blood. Having high triglycerides, known as hypertriglyceridemia, can contribute to the thickening of your artery walls, increasing the risk of cardiovascular disease. Factors that can raise triglyceride levels include consuming more calories than are burned, being overweight, smoking, excessive alcohol consumption, certain medications, and some genetic disorders.

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The 7 Best Canned Foods to Lower Triglycerides

1. Canned Fish

Canned fish is a budget-friendly and convenient protein option to keep stocked in the pantry for low-effort meals and lower triglycerides. Canned fish like canned tuna, salmon, sardines, or mackerel have been shown to reduce triglyceride levels and heart disease risk due to its high content of omega-3 fatty acids. Research has found that eating fish, particularly oily fish, is associated with reduced triglycerides in both healthy and unhealthy folks, likely due to seafood’s omega-3s. The American Heart Association recommends eating two servings of fatty fish per week.

2. Canned Beans

Beans offer a variety of nutrients, including protein, fiber, vitamins, and antioxidants, in a small package. Fiber, in particular, is one nutrient that can combat high triglyceride levels—and beans are packed with it. A half-cup portion of canned beans provides a little over 7 grams of fiber, nearly 30% of your daily fiber needs.

3. Canned Spinach

If you struggle to use up fresh produce before it goes bad in the fridge, try adding some canned vegetables, like spinach, to your grocery list. A 1-cup serving of canned spinach provides 5 grams of fiber and is easy to incorporate into a variety of cooked dishes. Research has found that adults with overweight or obesity who consumed higher-fiber diets had lower levels of triglycerides.

4. Canned Lentils

If you’re looking to incorporate more plant-based proteins into your diet, canned lentils are worth a try. Canned lentils are great for lowering triglycerides because they are rich in fiber. A half-cup portion of canned lentils provides a little over 7 grams of fiber, nearly 30% of your daily fiber needs.

5. Canned Pumpkin

Although most of us start cooking with pumpkin in the fall, canning means we can enjoy this veggie all year round. Use canned pumpkin in a variety of dishes from sweet to savory. We love this veggie for heart health since a ½-cup serving of canned pumpkin clocks in at fewer than 50 calories and provides 3 grams of triglyceride-lowering fiber.

6. Canned Tomatoes

Tomatoes are high in an antioxidant called lycopene, which research suggests may lower your risk of heart disease. What’s more, cooked tomatoes, like those found in a can, have higher levels of this heart-healthy antioxidant. A ½-cup portion of canned tomatoes packed in juice with no added salt has just 20 calories and 2 grams of fiber.

7. Canned Artichoke Hearts

Preparing raw artichokes for dinner can be a pain. Cut down on prep time by reaching for canned artichoke hearts. Give them a quick shower under cold water to rinse away some of the sodium, and then use them in your favorite recipes. Artichokes score big when it comes to helping lower triglycerides since they are one of the highest-fiber veggies: a ½-cup portion provides 4 grams of fiber, or about 16% of your daily fiber needs.

How to Incorporate Canned Foods into Your Routine

Keeping your pantry stocked with a variety of heart-healthy staples can make it easy to put together a nourishing meal. Here are a few ways to make the most out of the canned foods in your pantry:

* Cut prep time with canned proteins: Since canned proteins like salmon, tuna, or sardines are precooked, they can save you time in the kitchen. Just pop open the can and add to your favorite dishes.
* Boost fiber with canned legumes: It’s easy to add canned beans or lentils to a variety of dishes, from soups to salads and casseroles. Try canned legumes instead of chicken for meals like grain bowls.
* Swap fresh for canned: Even with the best intentions, life gets busy and it’s tough to use up all your fresh produce. Buying some canned produce can help prevent food waste and save money.

Conclusion

If you’re trying to lower your triglycerides, it may be as simple as stocking your pantry with dietitian-recommended canned foods, such as beans, vegetables, and fish. These options are rich in nutrients that may help lower triglycerides. Plus, they make preparing heart-healthy meals at home a little faster and a little easier.

FAQs

Q: Can I use canned foods to lower my triglycerides?
A: Yes, certain canned foods like beans, lentils, and fish can help lower triglycerides due to their high fiber and omega-3 content.

Q: How often should I eat canned foods?
A: Aim to incorporate canned foods into your meals 2-3 times a week.

Q: What are some healthy ways to prepare canned foods?
A: Try adding canned beans or lentils to soups, salads, and casseroles. Use canned fish in recipes like sushi or salads. Add canned spinach to omelets or sautéed dishes.

Q: Can I use canned foods if I have high cholesterol?
A: Yes, many canned foods are low in saturated fat and high in fiber, making them a good option for those with high cholesterol.