The 7 Best Canned Foods for Lowering Triglycerides, According to Dietitians
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The 7 Best Canned Foods for Lowering Triglycerides, According to Dietitians
The classic "shop the perimeter of the grocery store" mantra may work for many of us, but it ignores the often-neglected center aisles that are stocked with healthy options, including canned foods. These may be just what your diet is missing to help lower triglycerides. But what are triglycerides, exactly?
What Are Triglycerides?
In addition to cholesterol and blood pressure, monitoring your triglycerides is important for keeping your heart in 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 you burn, being overweight, smoking, excessive alcohol consumption, certain medications, and some genetic disorders.
Fortunately, high triglycerides can be addressed with diet changes. Eating more fiber and omega-3 fatty acids while limiting excess dietary fat and added sugars can go a long way. Canned foods can be a great source of these nutrients, offering convenience and variety in the form of canned beans, lentils, and vegetables.
The 7 Best Canned Foods to Lower Triglycerides
Here are 7 of the best canned foods to consider:
1. Canned Fish
Canned fish is a budget-friendly and convenient protein option to keep stocked in your pantry for quick and easy meals that can also lower your triglycerides. Look for options like canned tuna, salmon, sardines, or mackerel that are rich in omega-3 fatty acids, which have been shown to reduce triglyceride levels and heart disease risk. One serving of canned fish provides up to 1.8 grams of omega-3s, or about 100% of your daily intake.
2. Canned Beans
Beans offer a variety of nutrients, including protein, fiber, vitamins, and antioxidants, all packaged in a small can. Fiber in particular is a nutrient that can help combat high triglyceride levels, and beans are an excellent source. One-half cup of canned beans provides up to 8 grams of fiber, or about 33% of your daily intake. Choose beans like kidney beans, black beans, or chickpeas to add to salads, stews, and soups.
3. Canned Spinach
While fresh spinach can be a great addition to salads and cooked meals, canned spinach is a convenient option to ensure you get enough fiber throughout the day. One-half cup of canned spinach provides up to 5 grams of fiber, or about 20% of your daily intake. Try using canned spinach in smoothies, soups, or as a substitute for cooked spinach in pasta dishes.
4. Canned Lentils
If you’re looking to incorporate more plant-based protein sources into your diet, canned lentils are an excellent choice. Rich in fiber and nutrients like potassium and iron, canned lentils are also high in antioxidants that can help combat inflammation. One-half cup of cooked canned lentils provides up to 10 grams of fiber, or about 43% of your daily intake. Try using them in curries, soups, and salads.
5. Canned Pumpkin
While often associated with fall, canned pumpkin can be a nutritious addition to your diet throughout the year. Low in calories and high in fiber, one-half cup of canned pumpkin provides up to 2.5 grams of fiber, or about 10% of your daily intake. Use canned pumpkin in recipes like smoothies, muffins, and oatmeal.
6. Canned Tomatoes
While high in calories, canned tomatoes can also be a nutrient-rich addition to your meals, especially if you choose ones without added salt or sugar. Look for canned tomatoes with no salt added and pair them with herbs and spices to add flavor to your dishes. One-half cup of canned tomatoes provides up to 2 grams of fiber, or about 10% of your daily intake.
7. Canned Artichoke Hearts
Finally, canned artichoke hearts can be a tasty addition to salads, pasta dishes, and casseroles. While high in calories and sodium, one-half cup of canned artichoke hearts also provides up to 5 grams of fiber, or about 25% of your daily intake. Look for ones that are low in sodium and use them sparingly.
How to Incorporate Canned Foods into Your Routine
So, how can you start incorporating canned foods into your daily diet? Here are some tips:
• Cut prep time with canned proteins: Instead of buying fresh fish and preparing it, opt for canned fish to save time and make meal prep a breeze.
• Boost fiber with canned legumes: Substitute canned legumes for chicken in meals like grain bowls or soups for an instant fiber boost.
• Swap fresh for canned: Reach for canned spinach or broccoli instead of fresh kale to make meal prep easier and prevent food waste.
By incorporating these 7 best canned foods into your daily diet and routine, you can enjoy the convenience of shelf-stable meals while also supporting heart health.
Conclusion
Lowering triglycerides may not be as simple as flipping a switch, but by incorporating more healthy fats and fiber into your diet through canned foods, you can set yourself on the path to heart health. Start stocking your pantry with canned beans, vegetables, fish, and other heart-healthy staples to make quick and easy meal prep a reality. With the help of canned foods, you can maintain healthy triglyceride levels and keep your heart beating strong.
FAQs
Q: How can I use canned beans?
A: Canned beans can be added to soups, salads, stews, and many other recipes for a convenient protein boost.
Q: Can I use canned lentils in a vegetarian diet?
A: Absolutely! Canned lentils are an excellent plant-based protein source, rich in fiber, protein, and other nutrients.
Q: How often should I incorporate canned foods into my diet?
A: Try incorporating canned foods into your meals at least 2-3 times per week, gradually increasing the frequency to 3-5 times per week as you adapt.
Q: What are the key benefits of canned pumpkin?
A: Canned pumpkin is a low-calorie, high-fiber food that can be used in both sweet and savory dishes for added nutrition.
