is canned tuna good for triglycerides

Is Canned Tuna Good For Lowering Triglycerides? The Complete Guide

High levels of triglycerides in the bloodstream are a growing concern, especially with rates of heart disease on the rise. If you’re looking for ways to lower your triglyceride levels you may be wondering is canned tuna good for triglycerides? The short answer is yes – the omega-3 fatty acids found abundantly in canned tuna have been shown to significantly reduce triglyceride levels.

In this complete guide, we’ll explain what triglycerides are, why they matter for your heart health, and how exactly canned tuna can help lower levels We’ll also provide tips for buying the right kind of canned tuna, recipe ideas, and more. Read on to learn everything you need to know about harnessing the triglyceride-busting power of canned tuna!

What Are Triglycerides And Why Do They Matter?

Triglycerides are a type of fat found in your blood. After you eat, your body converts any calories it doesn’t need immediately into triglycerides, which are then stored in your fat cells for later use.

Having moderately high levels of triglycerides may not cause any symptoms, but over time can increase your risk of heart disease. That’s because high levels – especially above 200 mg/dL – indicate there’s excess fat circulating in your bloodstream. This extra fat deposits onto artery walls, building up plaque that makes arteries stiffer and narrower.

Lowering triglyceride levels is key for heart health, so finding foods that achieve this is very beneficial. Keep reading to see why canned tuna is one of the best options.

How Do Omega-3s In Canned Tuna Lower Triglycerides?

Multiple studies have shown that eating foods rich in omega-3 fatty acids can reduce triglyceride levels by up to 30%. Canned tuna is loaded with beneficial omega-3s, containing about 300-500 mg per 3-ounce serving.

The two specific omega-3s that lower triglycerides are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). By reducing the liver’s triglyceride production and helping clear triglycerides from the bloodstream, these omega-3s optimize fat metabolism.

Other research indicates omega-3s keep triglycerides from being released from fat cells. They also support endothelial function, which helps blood vessels dilate properly. All these effects add up to lower overall triglyceride levels.

What Type Of Canned Tuna Is Best?

While any canned tuna provides omega-3s, the variety you choose matters. Albacore (white) tuna has 3 times more mercury than light tuna, so it’s better reserved for occasional consumption. Safer options are skipjack and yellowfin light tuna – these still supply heart-healthy fats without excess mercury.

Check the can’s ingredient list for clues about the type of tuna inside. “Light tuna” usually indicates skipjack, while “white tuna” is albacore. Chunk light tuna tends to be skipjack as well.

Also look at how the tuna is packed – in water or oil. Tuna canned in water has the same nutrition as fresh tuna, without added fat or salt. Oil-packed tuna absorbs some of the oil’s fat, boosting calories. Stick to tuna canned in water if limiting fat intake.

How Much Canned Tuna Should You Eat To Lower Triglycerides?

The American Heart Association recommends eating fatty fish like tuna at least twice a week to promote cardiovascular health. For optimal triglyceride-lowering effects, aim for 2-3 servings weekly.

One serving equals about 3-4 ounces, or 1⁄2 cup, of canned tuna – roughly the size of a deck of cards. This provides around 200mg of omega-3s, which studies show can decrease triglycerides by 18-30%.

Of course, always stay within the FDA’s mercury guidelines – no more than 6 ounces (2 average cans) of light tuna per week and no more than 3 ounces of albacore tuna per week. Pregnant women should also limit albacore tuna intake to no more than 6 ounces per week.

Other Foods That Help Lower Triglycerides

While canned tuna is great for decreasing triglycerides, it shouldn’t be your only source of omega-3s. For optimal effects, incorporate other fatty fish like salmon, mackerel, and sardines 1-2 times per week. Plant sources like walnuts, chia seeds, and flaxseeds are excellent options as well.

Beyond omega-3s, studies show high-fiber foods can significantly reduce triglycerides since fiber limits the liver’s triglyceride production. Great high-fiber choices include oats, legumes, fruits, and vegetables.

Losing excess weight can also lower triglyceride levels. Even losing just 10 pounds may decrease triglycerides by 20%! Reducing sugar and refined carbs can help with weight loss and improve triglycerides as well.

Delicious Ways To Enjoy Tuna For Heart Health

Now that you know how beneficial canned tuna is for decreasing triglycerides, it’s time to start adding it to your meal plan! Here are some quick, easy recipe ideas:

• Make a classic tuna salad with light mayo, chopped celery, onion, lemon juice, and pepper. Enjoy in a sandwich or on top of greens.

• Whip up Mediterranean tuna lettuce wraps with tuna, hummus, cucumber, tomato, feta, and olives wrapped in lettuce leaves.

• Mix tuna with avocado, salt, lime juice, and cayenne pepper for a spicy tuna salad or dip.

• Sauté zoodles or spiralized sweet potatoes with garlic, then mix in canned tuna and season with herbs like parsley or dill.

• Make tuna poke bowls with cubed tuna, edamame, cherry tomatoes, sliced avocado, and ginger dressing over rice.

• Bake tuna cakes using mashed tuna, egg, breadcrumbs, onion, celery, lemon juice, herbs, and spices.

The possibilities are endless for tasty ways to enjoy canned tuna while also doing your heart health a favor! Aim to work it into your diet 2-3 times per week following the serving guidelines. Along with other lifestyle measures, eating tuna and other fatty fish regularly can help keep triglyceride levels in check.

Tips For Buying The Healthiest Canned Tuna

Shopping for canned tuna that best supports your health does require some savvy in the grocery aisle. Follow these tips to pick the best option:

• Choose light tuna like skipjack over albacore to limit mercury intake

• Look for “pole and line caught” or “troll or line caught” for the most sustainable fishing method

• Select tuna canned in water without oils, salt, or other additives

• Prioritize tuna canned in BPA-free packaging to avoid chemical exposure

• Check the expiration date and avoid dented or leaking cans

• Look for MSC certified sustainably caught tuna

• Buy plain tuna and flavor it yourself with healthy additions like olive oil, lemon, and herbs

Taking a few extra moments to read labels in the canned fish aisle ensures you’ll end up with the healthiest, highest-quality tuna to promote lower triglycerides and overall wellness.

The Takeaway On Tuna And Triglycerides

Hopefully this complete guide has convinced you that tuna in the pantry equals lower triglycerides! With the right purchasing and preparation tips, canned tuna can be an affordable, easy way to improve your heart health markers. So next time you’re grocery shopping, toss a couple cans of light tuna into your cart knowing you’re doing your heart a favor.