Canned Foods for Lower Triglycerides

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What Are Triglycerides?

In addition to cholesterol and blood pressure, monitoring your triglycerides is important for keeping your heart in tip-top shape. 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.

The 7 Best Canned Foods to Lower Triglycerides

Canned foods are often overlooked, but they can be a nutritious addition to a heart-healthy diet. When selecting canned items, opt for varieties that are labeled as no-salt-added or low sodium and aim to limit options that have added sugars. Certain canned foods, like beans and lentils, can be rinsed to reduce the sodium content.

1. Canned Fish

Canned fish is a budget-friendly and convenient protein option to keep stocked in the pantry for low-effort meals. It’s also a great way to incorporate more omega-3 fatty acids into your diet, which can help lower triglycerides.

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. In fact, a review of studies that looked at fish intake and cholesterol 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.

3. Canned Spinach

Canned spinach is a convenient and healthy addition to any meal. It’s high in fiber and can be added to soups, salads, and pasta dishes. Research has found that adults with overweight or obesity who consumed higher-fiber diets had lower levels of triglycerides than those with less-than-ideal fiber intakes.

4. Canned Lentils

Canned lentils are a great source of plant-based protein and fiber. They can be used in a variety of dishes, from curries to salads. In fact, 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

Canned pumpkin is a nutritious and versatile ingredient that can be used in both sweet and savory dishes. It’s low in calories and high in fiber, making it a great addition to a heart-healthy diet.

6. Canned Tomatoes

Canned tomatoes are a staple in many kitchens, and for good reason. They’re high in antioxidants and can be used in a variety of dishes, from pasta sauces to salsas. In fact, 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

Canned artichoke hearts are a convenient and healthy addition to any meal. They’re high in fiber and can be added to salads, pasta dishes, and dips.

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 tips for incorporating canned foods into your routine:

• 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.
• 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.

The Bottom Line

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: What are the best canned foods for lowering triglycerides?
A: Canned fish, beans, spinach, lentils, pumpkin, tomatoes, and artichoke hearts are all great options.

Q: How can I incorporate canned foods into my diet?
A: Try using canned proteins, legumes, and vegetables in place of fresh ingredients. You can also swap out fresh produce for canned options to reduce food waste and save money.

Q: Are all canned foods healthy?
A: Not all canned foods are created equal. Look for options that are labeled as no-salt-added or low sodium, and choose options that have minimal added sugars.

Q: Can I use canned foods in place of fresh ingredients in recipes?
A: Yes! Canned foods can be a great substitution for fresh ingredients in many recipes. Just be sure to rinse canned beans and vegetables to reduce sodium content.