The 7 Best Canned Foods for Lowering Triglycerides, According to Dietitians

Canned foods are convenient and good for you, too. For heart health, don’t ignore these fiber-rich and omega-3-packed pantry staples.

Reviewed by Dietitian Emily Lachtrupp, M.S., RDReviewed by Dietitian Emily Lachtrupp, M.S., RD

“Shop the perimeter of the grocery store” is a well-intentioned food rule, but it ignores all the healthy foods you can find in the center aisles. That includes whole grains, nut butters, sparkling water—and canned foods.

Canned foods offer a similar nutrient profile as their fresh counterparts, so they can support your heart health in a variety of ways. It’s important to note that canned foods can be high in sodium and some options might have added sugars. 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. If lowering your triglycerides (a risk factor for heart disease) is a priority for you, read on to find out the best canned foods for lowering triglycerides, according to dietitians.

Related: What Causes High Triglycerides?

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.

“Factors that can raise triglyceride levels include consuming more calories than are burned—especially from high-carbohydrate foods—being overweight, smoking, excessive alcohol consumption, certain medications and some genetic disorders,” says Wan Na Chun, M.P.H, RD, owner of One Pot Wellness.

Fortunately, high triglycerides can be addressed with diet changes, such as eating more fiber and omega-3 fatty acids, while limiting excess dietary fat and added sugars. And that’s where canned foods can come in clutch with their high nutrition and loads of convenience.

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” says Erika Barrera, M.P.H., RDN, owner of Leafe Nutrition.

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. To optimize your intake of these healthy fats, the American Heart Association recommends eating two servings of fatty fish per week. All the more reason to keep your pantry stocked!

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. “Beans are high in fiber, which slows carbohydrate absorption and effectively reduces triglyceride levels,” explains Veronica Rouse, RD, CDE, owner of The Heart Dietitian. In particular, beans are rich in a type of fiber called soluble fiber, which decreases fat absorption in the intestines, lowering triglycerides, she says.

Related: What's the Difference Between Insoluble and Soluble Fiber, According to a Dietitian

3. Canned Spinach

If you struggle to use up fresh produce before it goes bad in the fridge (guilty!), 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 than those with less-than-ideal fiber intakes. Score some extra fiber at dinner tonight by adding some canned spinach in one of these Healthy Spinach Recipes.

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,” says Chun.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 (like Pumpkin Oatmeal) to savory (like Turkey Pumpkin Chili)—just make sure to buy pumpkin unseasoned pumpkin, with no added sugar or salt. 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. Although lycopene doesn’t tackle high triglycerides directly, canned tomatoes make it easy to add more fiber to a dish, which can help lower triglycerides. A ½-cup portion of canned tomatoes packed in juice with no added salt has just 20 calories and 2 grams of fiber.

Related: The #1 Underrated Canned Food You Should Be Buying, According to a Food Writer

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 like our Artichoke Salad. 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’s how 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, like these Easy Salmon Cakes or this Avocado Tuna Spinach Salad.

• 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. We like these Chickpea & Quinoa Grain Bowls. It’s a simple way to boost your fiber intake.

• 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. For example, try canned spinach instead of the fresh kale in this Chickpea Pasta with Mushrooms & Kale.

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.

EatingWell.com, August 2024

EatingWell.com, August 2024

Read the original article on Eating Well.