Are you looking for a simple and affordable way to improve your heart health?
Look no further than your pantry!
Canned tuna, a staple in many households, may be the key to lowering your triglyceride levels.
Triglycerides, a type of fat found in both our bodies and our food, can contribute to the buildup of artery plaque and increase the risk of heart disease.
But fear not – research suggests that adding tuna to your diet can help reduce triglycerides by up to 50 percent.
In this article, we’ll explore the benefits of canned tuna for heart health and provide tips for incorporating it into your meals.
So grab a can opener and let’s get started!
Is Canned Tuna Good For Triglycerides?
As mentioned earlier, canned tuna is a great source of omega-3 fatty acids, which have been shown to lower triglyceride levels and improve heart health. In fact, studies have found that consuming fish oil, which is abundant in tuna, can reduce triglycerides by up to 50 percent.
But not all types of tuna are created equal. Albacore tuna, also known as white tuna, has higher levels of mercury than other types of tuna and should be consumed in moderation. Chunk light tuna, on the other hand, is a safer choice and still provides plenty of heart-healthy benefits.
It’s important to note that canned tuna should not be your only source of omega-3s. It’s recommended to consume a variety of fatty fish, such as salmon and trout, as well as other sources like flaxseed and walnuts.
Understanding Triglycerides And Heart Health
Triglycerides are a type of fat that is found in both the body and in the food we eat. High levels of triglycerides, known as hypertriglyceridemia, can have negative effects on heart health. However, consuming omega-3 fatty acids, which are found in abundance in tuna, can help lower triglyceride levels and improve heart health.
Research has shown that omega-3 fatty acids are particularly beneficial for heart health. They can help lower levels of LDL (“bad”) cholesterol and triglycerides, slow the rate at which plaque builds up in arteries, and even bring down blood pressure. This is why consuming foods rich in omega-3s, such as fatty fish like tuna, salmon, and swordfish, can be so beneficial for heart health.
However, it’s important to note that not all seafood is created equal when it comes to lowering cholesterol. Albacore tuna, also known as white tuna, has higher levels of mercury than other types of tuna and should be consumed in moderation. Chunk light tuna is a safer choice and still provides plenty of heart-healthy benefits.
In addition to consuming fish like tuna, it’s also recommended to incorporate other sources of omega-3s into your diet such as flaxseed and walnuts. It’s important to have a well-rounded diet that includes a variety of heart-healthy foods to promote overall health and wellbeing.
The Benefits Of Canned Tuna For Lowering Triglycerides
Canned tuna is a great option for those looking to lower their triglyceride levels. Triglycerides are a type of fat found in both the body and food, and high levels can increase the risk of heart disease. Consuming fish oil, which is abundant in tuna, has been shown to reduce triglycerides by up to 50 percent. This is because omega-3 fatty acids found in fish oil can help improve cholesterol levels and slow the buildup of plaque in arteries.
Canned tuna is also a low-fat and low-calorie source of protein, making it a great addition to any diet. However, it’s important to choose the right type of canned tuna. Tuna packed in oil tends to be higher in calories and fat than tuna packed in water. Opting for canned tuna packed in water can provide all the heart-healthy benefits without the added calories and fat.
It’s also important to note that canned tuna should not be relied on as the sole source of omega-3 fatty acids. A variety of fatty fish, such as salmon and trout, as well as other sources like flaxseed and walnuts, should also be included in a balanced diet.
How Much Canned Tuna Should You Eat To Lower Triglycerides?
If you have high triglyceride levels, adding canned tuna to your diet can be beneficial. The FDA recommends consuming no more than 4 ounces (113 grams) of albacore canned tuna per week due to its higher mercury levels. However, canned light or skipjack tuna is a safer choice and can be consumed in larger amounts.
To effectively lower triglycerides, it’s recommended to consume at least two servings of fatty fish per week, including canned tuna. A serving size is roughly 140g cooked or 170g raw fish. It’s important to note that canned tuna should not be the sole source of omega-3s in your diet. Incorporating other sources such as flaxseed and walnuts can provide a well-rounded intake of these heart-healthy nutrients.
Consult with your doctor before incorporating any new dietary changes, especially if you have a pre-existing medical condition or are pregnant/breastfeeding.
Other Heart-Healthy Ingredients To Pair With Canned Tuna
While canned tuna is a great source of omega-3 fatty acids and can help lower triglycerides, pairing it with other heart-healthy ingredients can provide even more benefits. Here are some ingredients to consider:
1. Avocado: Adding avocado to your canned tuna salad can provide additional heart-healthy monounsaturated fats. Avocado is also a good source of fiber, potassium, and vitamins C and K.
2. Leafy greens: Adding spinach or kale to your canned tuna salad can provide additional vitamins, minerals, and antioxidants, which can also benefit heart health.
3. Whole grains: Pairing canned tuna with whole grain bread or crackers can provide additional fiber and complex carbohydrates, which can help lower cholesterol levels.
4. Tomatoes: Adding tomatoes to your canned tuna salad can provide additional vitamins C and A, as well as lycopene, an antioxidant that has been shown to improve heart health.
5. Lemon juice: Squeezing fresh lemon juice over your canned tuna can provide additional flavor and vitamin C, which can help improve blood vessel function and lower blood pressure.
By pairing canned tuna with these heart-healthy ingredients, you can create a nutritious and delicious meal that benefits your overall health, including your triglyceride levels.
Delicious And Nutritious Canned Tuna Recipes To Try At Home
Canned tuna is not only good for your health, but it’s also a versatile and affordable ingredient that can be used in a variety of delicious recipes. Here are some nutritious and tasty canned tuna recipes to try at home:
1. Tuna Noodle Casserole: This classic dish is a family favorite that’s easy to make and packed with protein. Simply mix canned tuna with cooked noodles, cream of mushroom soup, and peas, top with breadcrumbs, and bake until golden brown.
2. Chickpea and Tuna Salad: For a refreshing and filling salad, combine canned tuna with chickpeas, red onion, cucumber, and tomatoes. Drizzle with olive oil and lemon juice for added flavor.
3. Stuffed Tomatoes with Tuna: This innovative dish is perfect for when your garden is overflowing with tomatoes. Mix canned tuna with capers, fresh celery, and breadcrumbs, stuff the mixture into hollowed-out tomatoes, and bake until tender.
4. Tuna and Zucchini Pasta: This pasta dish is a great way to use up summer produce like zucchini and cherry tomatoes. Sauté the vegetables with garlic and canned tuna, then toss with cooked pasta and Parmesan cheese.
5. Creamy Herb Tuna Pasta Salad: This pasta salad is elevated with the addition of fresh herbs like basil and parsley. Mix canned tuna with cooked pasta, Greek yogurt, and Dijon mustard for a creamy dressing.
6. Tuna Croquettes: These crispy croquettes are a fun twist on traditional canned tuna recipes. Mix canned tuna with breadcrumbs, egg, and spices, form into patties, and either bake or air fry until golden brown.
7. Crab Cake Tuna Patties: If you love crab cakes but want a more affordable option, try these easy tuna patties. Mix canned tuna with breadcrumbs, egg, Old Bay seasoning, and red pepper flakes, form into patties, and fry until crispy.
8. One-Skillet Tuna Casserole: This simplified version of the classic tuna casserole is made all in one skillet for easy cleanup. Mix canned tuna with cooked noodles and cream of mushroom soup, top with garlic croutons, and bake until bubbly.
9. Avocado Tuna Sandwich: This isn’t your average tuna sandwich! Mash canned tuna with avocado, cucumber slices, and a tahini-basil spread for a healthy and flavorful lunch option.
10. Tuna Toast Snack Dinner: When you’re too tired to cook a full meal, try this snack dinner option featuring tuna-topped toasts. Add some fresh veggies or fruit on the side for a balanced meal.
Choosing The Best Canned Tuna For Your Health And The Environment
When it comes to choosing the best canned tuna for your health and the environment, there are a few things to keep in mind. First, look for BPA-free cans to avoid exposure to harmful chemicals. Additionally, avoid dented or bulging cans, as they may indicate possible food safety issues.
According to the FDA and EPA, canned light tuna is the better, lower-mercury choice. Canned white and yellowfin tuna are higher in mercury but are still okay to eat in moderation. Bigeye tuna should be avoided completely, but fortunately, this species isn’t used for canned tuna anyway.
When it comes to specific brands, Crown Prince Solid White Albacore Tuna in Spring Water (No Salt Added) is a great choice. This tuna is sustainably caught and packed in water with no added salt, making it ideal for recipes that call for other high-sodium ingredients like pickles.
Another great brand is Wild Planet Albacore Wild Tuna, which is pole and line caught and contains no added oils or fillers. Just a pinch of salt brings out all the fresh flavors of albacore.
Regardless of the brand of tuna you choose, be sure to read the label carefully. Look for terms like skipjack, yellowfin, and albacore to make informed decisions based on your personal dietary needs. And remember, it’s important to eat a variety of fish, not just canned tuna, to get all the necessary nutrients and avoid overconsumption of mercury.