You may know that a bad diet can cause your cholesterol levels to climb. But keeping your numbers in check isnât just about avoiding burgers and fries. In addition to limiting the bad stuff, itâs also important to load up on good-for-you, cholesterol-fighting foods. Try adding these items to your shopping cart:
Research has shown that omega-3 fatty acids are seriously heart-friendly. Low LDL ( “bad”) cholesterol and triglyceride levels are helped by them. They also slow the buildup of plaque in your arteries and can lower your blood pressure. Omega-3s can be found in large amounts in fatty fish, like salmon, but also in tuna, trout, and herring.
Even better for you, cook that veggie stir-fry in plant-based oils. A lot of them are high in omega-3s. Some of the best: flaxseed, walnut, canola, and soybean oil. Be careful about how much you eat, because even a small drizzle can have a lot of calories.
Triglycerides are a type of fat found in your blood. Having high levels of triglycerides, known as hypertriglyceridemia, is associated with an increased risk of heart disease. The good news is that diet and lifestyle changes can help lower triglyceride levels. So which foods should you be eating more of? Is canned tuna good for lowering triglycerides? Let’s find out.
What are Triglycerides and Why Do They Matter?
Triglycerides are the most common type of fat in your body. After you eat, your body converts any calories it doesn’t need right away into triglycerides, which are then stored in your fat cells to be used for energy later.
While having some triglycerides is normal, too many can be problematic High triglyceride levels (over 150 mg/dL) thicken your blood, making it harder for blood to flow through your arteries This raises your risk for heart attack and stroke.
Controlling your triglycerides is important, especially if you have other heart disease risk factors like obesity, high blood pressure or diabetes. Luckily, diet plays a major role in regulating triglycerides.
How Does Diet Impact Triglycerides?
The main dietary strategies for lowering triglycerides are
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Limiting added sugars and refined carbs – These spike blood sugar and triglycerides
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Increasing fiber – Soluble fiber can decrease triglyceride absorption.
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Eating more unsaturated fats – These are heart-healthy fats that may improve triglycerides.
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Consuming omega-3 fatty acids – Found in fatty fish, omega-3s have triglyceride-lowering effects.
So where does canned tuna fit in? Keep reading to find out.
Is Canned Tuna Good For Lowering Triglycerides?
Yes, canned tuna can be an excellent choice for lowering triglycerides! Here’s why:
1. Canned Tuna is High in Omega-3s
Tuna is one of the richest sources of omega-3 fatty acids, providing over 1 gram per 3-ounce serving. Omega-3s have potent triglyceride-lowering effects, with studies showing they can reduce triglycerides by up to 30%.
The American Heart Association recommends eating fish high in omega-3s, like tuna, twice a week for optimal triglyceride control. Canned tuna makes this easy.
2. It Has Much Less Saturated Fat Than Red Meat
Red meat is high in saturated fat, which can raise triglycerides. Canned tuna provides the same amount of protein with a fraction of the saturated fat.
Swapping out fatty red meats for tuna a few times per week can help improve your triglyceride levels.
3. Canned Tuna is Affordable and Convenient
Unlike fresh fish which can be expensive, canned tuna is budget-friendly. It also has a long shelf-life and is ready to eat – perfect for triglyceride-friendly meals on the go.
Keep your pantry stocked with canned tuna so you always have a heart-healthy protein option available.
4. It’s Versatile and Easy to Add to Meals
From tuna melts to tuna salad, tacos, pasta, and more – canned tuna can effortlessly elevate your meals. Try adding it to fiber-rich dishes like salads, whole grain pasta, and brown rice bowls.
Aim for two 3-4 ounce servings of canned tuna per week for optimal triglyceride management.
Other Canned Fish Options for Lowering Triglycerides
While tuna is one of the most popular, any canned fish rich in omega-3s can help control triglycerides. Some other excellent options include:
- Salmon
- Sardines
- Anchovies
- Mackerel
- Herring
Aim for a variety of canned fish to reap the most anti-inflammatory and heart-healthy benefits. Just be mindful of sodium content and choose low-sodium options when possible.
Tips for Buying Canned Tuna
Not all canned tuna is created equal when it comes to nutrition. Here are some tips for picking the best cans to optimize triglyceride-lowering:
- Choose tuna canned in water over oil, to avoid excess saturated fat
- Opt for low-sodium versions to limit sodium intake
- Pickchunk light tuna over white albacore tuna, which is higher in mercury
- Look for sustainable fishing certification labels, like Marine Stewardship Council
Check the ingredient list and opt for tuna with no added fillers or oils for maximum Omega-3 benefits.
The Bottom Line
Incorporating canned tuna into your diet can significantly help lower triglyceride levels, thanks to its high omega-3 content. Along with other healthy lifestyle changes, eating canned tuna regularly is an easy, affordable way to keep your heart healthy and reduce heart disease risk.
Aim for two servings of canned tuna or other omega-3-rich fish per week. Be sure to choose low-sodium, sustainable options packed in water for maximum benefits. Combined with other triglyceride-friendly foods high in fiber, protein and unsaturated fats, canned tuna is a simple way to improve your blood lipid profile.
Whole-Grain Breads and Cereals
Studies show that dietary fiber can lower LDL cholesterol, but most Americans arenât eating nearly enough. To get more, skip refined grains with âenrichedâ flours in favor of labels that say âwhole grains. â Breakfast is the perfect time to get a fiber boost. Try switching to oatmeal, whole wheat toast, or bran flakes cereal.
All fruits have some fiber. A grapefruit, an orange, a banana, and an apple all have about 3 grams of fiber, but you have to eat the whole fruit. Orange juice, on the other hand, only has half a gram of fiber per cup. But if you eat a cup of blueberries or 8 cups of raspberries, you’ll hit the fiber gold mine.
These creamy fruits are a terrific way to get more healthy unsaturated fats into your diet. Research suggests that eating an avocado a day can help lower LDL cholesterol in overweight and obese people. Though guacamole is delicious, itâs easy to eat half a bag of chips along with it. Try dipping carrots in it, or have sliced avocados on whole-grain sandwiches or in salads.
Whether you choose pinto, kidney, or black varieties, beans are one of the best sources of fiber. For a one-two boost to heart health, replace meat in your diet with beans. A clinical associate professor at Boston University’s Sargent College of Health, Joan Salge Blake, says, “You’ll get a lot more fiber and less cholesterol and saturated fat.” Replace the ground beef in chili with black beans, or use a black bean patty instead of wheat bread.
Nuts used to be looked down upon because they were high in fat, but now they are praised for having a lot of healthy unsaturated fats, protein, and fiber. Try snacking on a handful of walnuts, almonds, or cashews, or sprinkling them over yogurt, cereal, and salads.
Itâs true, even dessert can be heart-healthy. The cocoa bean contains antioxidants called flavonoids that fight cholesterol. More antioxidants are found in chocolate with more cocoa, so choose dark chocolate over milk chocolate and don’t eat too much of it.
All vegetables contain cholesterol-lowering fiber, but spinach is a particularly great source, with 6 grams per cup. If your greens go bad in the fridge before you can eat them, remember that frozen greens have the same amount of fiber and nutrients as fresh ones.
More on Diet & Weight Management
Is Canned Tuna Safe To Eat? Experts Weigh In On The Benefits Of Eating The Canned Fish | TIME
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