The Power of Canned Foods for Heart Health
When it comes to heart health, cholesterol and blood pressure often take center stage. However, there’s another important number that deserves attention: your triglycerides. These blood fats play a significant role in cardiovascular health, and when levels are high—a condition known as hypertriglyceridemia—they can contribute to the thickening of artery walls and increase the risk of heart disease.
Several factors can raise triglyceride levels, including consuming more calories than burned, especially from high-carbohydrate foods, being overweight, smoking, excessive alcohol consumption, certain medications, and some genetic disorders. The good news is that 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.
1. Fish
Canned fish is a budget-friendly and convenient protein option that can be kept stocked in the pantry for low-effort meals and lower triglycerides. Canned fish like tuna, salmon, sardines, or mackerel have been shown to reduce triglyceride levels and heart disease risk due to their high content of omega-3 fatty acids. A review of studies 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. The American Heart Association recommends eating two servings of fatty fish per week.
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. Soluble fiber, which decreases fat absorption in the intestines, helps lower triglycerides. This makes beans an excellent addition to any heart-healthy diet.
3. Spinach
If you struggle to use up fresh produce before it goes bad, 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.
4. Lentils
Canned lentils are a great option for incorporating more plant-based proteins into your diet. They are rich in fiber, which helps lower triglycerides. A half-cup portion of canned lentils provides 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 allows us to enjoy this vegetable all year round. Use canned pumpkin in a variety of dishes, from sweet to savory. Make sure to buy unseasoned pumpkin with no added sugar or salt. Canned pumpkin is also low in calories and high in fiber, which helps lower triglycerides.
6. Tomatoes
Tomatoes are high in an antioxidant called lycopene, which research suggests may lower your risk of heart disease. Cooked tomatoes, like those found in a can, have higher levels of this heart-healthy antioxidant. While lycopene doesn’t tackle high triglycerides directly, canned tomatoes make it easy to add more fiber to a dish, which can help lower triglycerides.
7. Artichoke Hearts
Preparing raw artichokes for dinner can be time-consuming. Cut down on prep time by reaching for canned artichoke hearts. Give them a quick rinse under cold water to remove some sodium, then use them in your favorite recipes. Artichokes are one of the highest-fiber vegetables, providing 4 grams of fiber per ½-cup portion.
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 are some tips:
- Cut prep time with canned proteins: Canned proteins like salmon, tuna, or sardines are precooked, saving you time in the kitchen. Add them to your favorite dishes.
- Boost fiber with canned legumes: Add canned beans or lentils to soups, salads, and casseroles. Try using them instead of chicken for meals like grain bowls.
- Swap fresh for canned: Buying canned produce can help prevent food waste and save money. For example, try canned spinach instead of fresh kale in your favorite recipes.
By stocking your pantry with these dietitian-recommended staples, you can support healthier triglyceride levels and make preparing heart-healthy meals at home quicker and easier.
