The 7 Best Frozen Foods to Help Lower Triglycerides

The 7 Best Frozen Foods to Help Lower Triglycerides

Introduction

While your first instinct when grocery shopping for heart-healthy foods may be to fill your cart with fresh produce, don’t overlook the freezer aisle. Frozen foods are convenient, simple to prepare, and just as nutrient-dense as fresh. Plus, there are plenty of heart-healthy options that can help you tackle cardiovascular disease risk factors like high blood pressure, high cholesterol, and elevated triglycerides.

What Are Triglycerides?

Triglycerides are a type of fat found in your blood. While you need some triglycerides for energy, having high triglycerides can increase your risk of stroke, heart attack, and heart disease.

Why Fiber and Omega-3s Matter

Changing up your eating habits to incorporate more fiber and omega-3 fatty acids while reducing added sugar and dietary fat can have a positive effect on your triglyceride levels.

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7 Best Frozen Foods to Help Lower Triglycerides

1. Frozen Vegetables

Frozen vegetables are convenient, simple to prepare, and great for your heart (and triglycerides) thanks to their high-fiber content. Opt for plain frozen vegetables, which are better for your heart than ones with sauces that can be high in saturated fat and sodium. Research has found that eating at least three servings of fruits and vegetables daily helps lower triglyceride levels compared to consuming less than that amount.

2. Sprouted-Grain Bread

Sprouted-grain bread is often found in the freezer section to maintain freshness, as it typically contains no preservatives. A recurring theme when lowering triglycerides is to prioritize your fiber intake. Swapping refined grains for whole grains is a solid strategy for helping you hit the mark on your daily fiber goals.

3. Salmon

Fish is a great frozen protein option to keep on hand for speedy weeknight meals. One particular dietitian favorite is frozen salmon. “Fatty fish contains unsaturated fats (like omega-3s) that can contribute to lower triglycerides,” says Patricia Kolesa, M.S., RDN, founder of Dietitian Dish LLC.

4. Mixed Berry Blend

Frozen berries are one of my favorite heart-healthy foods to keep stocked in the freezer. Berries are loaded in antioxidants and fiber, which can help lower triglyceride levels and improve overall health.

5. Edamame

Fatty fish isn’t the only source of omega-3s. Some plants also provide omega-3 fatty acids. “Edamame is an excellent plant-based protein that is also rich in fiber and omega-3 fatty acids, particularly ALA (alpha-linolenic acid), which can help lower triglyceride levels,” says Vandana Sheth, RDN, CDCES.

6. Frozen Veggie Burgers

Frozen veggie burgers can be a handy frozen protein for easy-to-assemble meals. They are naturally low in saturated fat and can be a great source of fiber. Bonus points if you can find one that is made with beans or lentils.

7. Cauliflower Rice

Keeping your blood sugars stable is another important factor for reining in your triglycerides. Using cauliflower rice in place of a grain can be an easy strategy for lowering the total carbs (and blood sugar impact) of a meal.

Other Strategies to Lower Triglycerides

Limit Added Sugars

Simple sugars, like those found in soda, candy, baked goods, and ice cream, can raise your triglycerides. If you’ve already tried cutting back on the more obvious culprits for added sugar in your diet, consider taking a closer look at the food labels of your favorite grocery staples, as many can be sneaky sources of added sugars.

Get Active

Consuming more calories than you’re burning can cause your triglyceride levels to go up. Engaging in regular exercise can help with weight management, promote a healthier heart, and tackle high triglycerides. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise each week.

Drink Less Alcohol

The combination of extra calories in alcohol, not to mention the added sugar in mixed drinks with soda or syrup, can be a reason for higher-than-normal triglyceride levels. For those who do drink, enjoy in moderation. Consume no more than two standard drinks per day for men and one standard drink per day for women.

Conclusion

When you’re trying to lower your triglycerides, don’t overlook the freezer aisle. Frozen foods can be just as nutritious as fresh and can cut down on meal-prep time. These dietitian-approved picks like frozen berries, salmon, and edamame are loaded with key nutrients that lower triglycerides like fiber and omega-3 fatty acids. Time to restock your freezer!

FAQs

Q: What are the best frozen foods for lowering triglycerides?
A: The 7 best frozen foods for lowering triglycerides are frozen vegetables, sprouted-grain bread, salmon, mixed berry blend, edamame, frozen veggie burgers, and cauliflower rice.

Q: Why is fiber important for lowering triglycerides?
A: Fiber is important for lowering triglycerides because it helps to slow carbohydrate absorption and decrease fat absorption in the intestines.

Q: Can I get omega-3s from plants?
A: Yes, some plants provide omega-3 fatty acids, such as edamame, which is an excellent plant-based protein that is also rich in fiber and omega-3 fatty acids.

Q: How can I limit added sugars in my diet?
A: Limiting added sugars in your diet can be achieved by cutting back on the more obvious culprits, such as soda, candy, baked goods, and ice cream, and by taking a closer look at the food labels of your favorite grocery staples.

Q: How much exercise should I do to lower triglycerides?
A: Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise each week to help with weight management, promote a healthier heart, and tackle high triglycerides.

Q: Can I drink alcohol and still lower triglycerides?
A: Yes, you can drink alcohol in moderation, but be aware that the combination of extra calories and added sugar in mixed drinks can raise your triglycerides.