- High triglycerides raise heart disease risk, but diet changes can help bring levels down.
- Canned beans, lentils and vegetables offer fiber that supports lower triglyceride levels.
- Canned fish provides omega-3s, the top nutrient for reducing triglycerides and heart risk.
When it comes to heart health, cholesterol and blood pressure often get most of the attention. But there’s another number worth watching: your triglycerides. These blood fats play a big role in cardiovascular health, and when levels run high—a condition called hypertriglyceridemia—they can contribute to the thickening of artery walls and raise your risk of heart 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.
The good news? Diet can make a big difference. Increasing fiber and omega-3s while cutting back on added sugars and excess fat can help bring triglycerides down. That’s where canned foods shine: they’re affordable, convenient and nutrient-packed—making them an easy way to support better heart health. Just watch for added sugar, and opt for low-sodium or no-salt-added options. If lowering triglycerides is your goal, read on for the seven canned foods dietitians recommend most.
1. 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.
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 individuals and those with existing conditions, 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. 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. In particular, beans are rich in a type of fiber called soluble fiber, which decreases fat absorption in the intestines, lowering triglycerides, she says.
3. Spinach
If you struggle to use up fresh produce before it goes bad you’re not alone. 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. 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. 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 to savory (like Turkey Pumpkin Chili)—just make sure to buy 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. 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.
7. 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. 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.
Putting These Foods on Your Plate
Keeping a variety of heart-healthy staples on hand makes it easier to pull together a nourishing meal. Here’s how to make the most of canned options:
- 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.
Healthy Canned Food Recipes to Try
Our Expert Take
If you’re trying to lower your triglycerides, it may be as simple as stocking your pantry with dietitian-recommended staples like beans, vegetables and fish. These foods are packed with nutrients that support healthier triglyceride levels, and they also make preparing heart-healthy meals at home quicker and easier.
EatingWell.com, August 2024
