Triglyceride-Fighting Frozen Foods

7 Best Frozen Foods to Help Lower Triglycerides

While it’s easy to focus on fresh produce when shopping for heart-healthy foods, don’t overlook the freezer aisle. Frozen foods can be just as nutritious as fresh and can save you time during meal prep. Here are 7 dietitian-approved frozen foods that can help lower your triglycerides.

1. Frozen Vegetables

Frozen vegetables are a convenient and easy way to boost your fiber intake. Opt for plain frozen vegetables without added sauces, which can be high in saturated fat and sodium. Research shows that eating at least three servings of fruits and vegetables daily can help lower triglyceride levels.

2. Sprouted-Grain Bread

Sprouted-grain bread is often found in the freezer section to maintain freshness. This type of bread is higher in fiber and lower in added sugars than other options. Swapping refined grains for whole grains can help you hit your daily fiber goals. Start using sprouted-grain bread for toast or sandwiches to add extra fiber to your meals.

3. Salmon

Frozen salmon is a great protein option to keep on hand for quick weeknight meals. Salmon is rich in omega-3 fatty acids, which can contribute to lower triglycerides. A review of studies found that eating fish, particularly oily fish like salmon, was potentially associated with lower triglyceride levels.

4. Mixed Berry Blend

Frozen berries are a delicious and nutritious way to boost your antioxidant and fiber intake. Look for mixed berry blends that are low in added sugars and high in fiber. Berries are a great addition to oatmeal, yogurt, or as a topping for salads.

5. Edamame

Edamame is a plant-based protein that is rich in omega-3 fatty acids and fiber. This legume is a great addition to salads, stir-fries, or as a snack. Edamame has a whopping 18 grams of protein and 8 grams of fiber per cup.

6. Frozen Veggie Burgers

Frozen veggie burgers can be a convenient and healthy protein option. Look for burgers made with beans or lentils, which are high in fiber and protein. These burgers can be a great addition to salads or as a topping for whole-grain buns.

7. Cauliflower Rice

Cauliflower rice is a low-carb and low-calorie alternative to traditional rice. This vegetable is high in fiber and low in carbohydrates, making it a great option for those with high triglycerides. Cauliflower rice can be used in place of traditional rice in many recipes.

Other Strategies to Lower Triglycerides

In addition to incorporating more of these frozen foods into your diet, here are a few other strategies to consider:

• Limit Added Sugars: Simple sugars like those found in soda, candy, and baked goods can raise triglyceride levels. Look for food labels with added sugars and try to limit your intake.
• Get Active: Regular exercise can help with weight management and promote a healthier heart. Aim for at least 150 minutes of moderate-intensity exercise per week.
• Drink Less Alcohol: The combination of extra calories and added sugar in alcohol can contribute to higher triglyceride levels. Enjoy in moderation and consider alternative beverages like water or unsweetened tea.

Conclusion

Lowering triglycerides doesn’t have to be difficult. By incorporating more frozen foods into your diet and making a few simple lifestyle changes, you can help improve your heart health. Remember to always choose plain, unsweetened frozen foods and to limit your intake of added sugars.

FAQs

Q: What are triglycerides?
A: 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.

Q: What foods can help lower triglycerides?
A: Foods high in fiber, omega-3 fatty acids, and protein can help lower triglycerides. These include frozen vegetables, sprouted-grain bread, salmon, mixed berry blends, edamame, frozen veggie burgers, and cauliflower rice.

Q: How can I get more fiber in my diet?
A: You can get more fiber in your diet by incorporating more whole grains, fruits, and vegetables into your meals. Frozen foods like vegetables and berries can be a convenient way to boost your fiber intake.

Q: Is exercise important for lowering triglycerides?
A: Yes, regular exercise can help with weight management and promote a healthier heart, which can help lower triglycerides. Aim for at least 150 minutes of moderate-intensity exercise per week.