CloseWhile your first instinct when grocery shopping for heart-healthy foods may be to fill your cart with fresh produce, don’t overlook the freezer aisle. Frozen foods are convenient (hello, pre-cut veggies!) and just as nutrient-dense as fresh. Plus, there are plenty of heart-healthy options that can help you tackle cardiovascular disease risk factors like high blood pressure, high cholesterol and elevated triglycerides.Speaking of triglycerides, what exactly are they?Triglyceridesare a type of fat found in your blood. While you need some triglycerides for energy, having high triglycerides can increase your risk of stroke, heart attack and heart disease.Luckily, changing up your eating habits to incorporate morefiberandomega-3 fatty acidswhile reducing added sugar and dietary fat can have a positive effect on your triglyceride levels. To help you get started, here’s a list of dietitian-recommended frozen foods that will help you lower your triglycerides.6 Mistakes You’re Making When Trying to Lower Your Triglycerides7 Best Frozen Foods to Help Lower Triglycerides1. Frozen VegetablesFrozen vegetables are convenient and simple to prepare—not to mention they’re great for your heart (and triglycerides) thanks to their high-fiber content. Opt for plain frozen vegetables, which are better for your heart than ones with sauces that can be high in saturated fat and sodium. Research has found that eating at least three servings of fruits and vegetables daily helps lower triglyceride levels compared to consuming less than that amount.To get started, check out this roundup of14 Recipes That Start with a Bag of Frozen Broccoli.2. Sprouted-Grain BreadSprouted-grain bread is often found in the freezer section to maintain freshness, as it typically contains no preservatives. A recurring theme when lowering triglycerides is to prioritize your fiber intake. Swapping refined grains forwhole grainsis a solid strategy for helping you hit the mark on your daily fiber goals. Sprouted-grain bread is usually higher in fiber with fewer added sugars than other options on the shelf, plus frozen bread will last much longer. Start using sprouted-grain bread for toast or sandwiches to easily rack up an extra 3 to 6 grams of fiber in one meal. Need more convincing? In adults with overweight or obesity, those eating a higher-fiber diet had better triglyceride levels than those with lower fiber intakes.3. SalmonFish is a great frozen protein option to keep on hand for speedy weeknight meals. One particular dietitian favorite is frozen salmon. “Fatty fish contains unsaturated fats (like omega-3s) that can contribute to lower triglycerides,” saysPatricia Kolesa, M.S., RDN, founder of Dietitian Dish LLC. A review of studies that included both healthy and unhealthy folks found that eating fish, particularly oily fish, was potentially associated with lower triglyceride levels for both groups.Researchers suspect that the positive impact on triglycerides was due, in large part, to the omega-3s in seafood. Add frozen salmon to your weeknight dinner rotation with this simple sheet-panSalmon & Asparagus with Lemon-Garlic Butter Sauce.4. Mixed Berry Blend“Frozen berries are one of my favorite heart-healthy foods to keep stocked in the freezer,” saysSamantha Turner, M.P.H., RDN, a registered dietitian and owner of OakStone Health and Nutrition in Martinsville, Virginia. “Berries are loaded in antioxidants and fiber, which can help lower triglyceride levels and improve overall health,” she says. Most frozen mixed berry blends provide about 3 grams of fiber per cup, a low-effort way to boost the fiber in a meal.Blend them into smoothies orStrawberry Nice Creamor thaw them to use on top of yogurt, oats orMulti-Grain Waffles.5. EdamameFatty fish isn’t the only source of omega-3s. Some plants also provide omega-3 fatty acids. “Edamame is an excellent plant-based protein that is also rich in fiber and omega-3 fatty acids, particularly ALA (alpha-linolenic acid), which can help lower triglyceride levels,” saysVandana Sheth, RDN, CDCES, a plant-based and diabetes expert. In fact, this plant-based protein has a whopping 18 grams of protein and 8 grams of fiber per cup.For those with diabetes, adding soy foods like edamame to your diet may be particularly effective, especially if you have high cholesterol and triglycerides already.We love tossing edamame into salads like thisCabbage & Edamame Salad with Peanut Dressing.6. Frozen Veggie BurgersFrozen fish isn’t the only freezer-friendly protein that may help lower triglyceride levels. Frozen veggie burgers can be a handy frozen protein for easy-to-assemble meals. They are naturally low in saturated fat and can be a great source of fiber. Bonus points if you can find one that is made with beans or lentils. Their fiber content slows carbohydrate absorption and decreases fat absorption in the intestines, making them doubly effective for lowering triglycerides. Some frozen veggie burgers can be high in sodium, so double-check the nutrition label to find a brand that fits your health goals.7. Cauliflower RiceKeeping your blood sugars stable is another important factor for reining in your triglycerides. Using cauliflower rice in place of a grain can be an easy strategy for lowering the total carbs (and blood sugar impact) of a meal. A 3-ounce portion of uncooked cauliflower has 2 grams of triglyceride-lowering fiber and just 4 grams of carbs.You can easily use cauliflower rice in any of your favorite rice-based dishes, frompilaftoburrito bowls.Other Strategies to Lower TriglyceridesIn addition to incorporating more of these frozen foods into your diet, here are a few other strategies to consider to get your triglyceride levels back to normal range.Limit Added SugarsSimple sugars, like those found in soda, candy, baked goods and ice cream, can raise your triglycerides. If you’ve already tried cutting back on the more obvious culprits for added sugar in your diet, consider taking a closer look at the food labels of your favorite grocery staples, as many can be sneaky sources of added sugars.Get ActiveConsuming more calories than you’re burning can cause your triglycerides levels to go up. Engaging in regular exercise can help with weight management, promote a healthier heart and tackle high triglycerides. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise each week.Drink Less AlcoholThe combination of extra calories in alcohol, not to mention the added sugar in mixed drinks with soda or syrup, can be a reason for higher-than-normal triglyceride levels. For those who do drink, enjoy in moderation. Consume no more than two standard drinks per day for men and one standard drink per day for women.The Bottom LineWhen you’re trying to lower your triglycerides, don’t overlook the freezer aisle. Frozen foods can be just as nutritious as fresh and can cut down on meal-prep time. These dietitian-approved picks like frozen berries, salmon and edamame are loaded with key nutrients that lower triglycerides like fiber and omega-3 fatty acids. Time to restock your freezer!Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Toh DWK, Koh ES, Kim JE.Incorporating healthy dietary changes in addition to an increase in fruit and vegetable intake further improves the status of cardiovascular disease risk factors: A systematic review, meta-regression, and meta-analysis of randomized controlled trials[published correction appears in Nutr Rev. 2021 Nov 10;79(12):1392. doi: 10.1093/nutrit/nuab036].Nutr Rev. 2020;78(7):532-545. doi:10.1093/nutrit/nuz104Hannon BA, Thompson SV, Edwards CG, et al.Dietary fiber is independently related to blood triglycerides among adults with overweight and obesity.Current Dev Nutr. 2019; 3(2): nzy094. doi:10.1093/cdn/nzy094McMullan JE, Yeates AJ, Allsopp PJ, et al.Fish consumption and its lipid modifying effects - A review of intervention studies.Neurotoxicology. 2023;99:82-96. doi:10.1016/j.neuro.2023.10.003U.S. Department of Agriculture.Berries.U.S. Department of Agriculture.Edamame, cooked.Asbaghi O, Ashtary-Larky D, Mousa A, Rezaei Kelishadi M, Moosavian SP.The effects of soy products on cardiovascular risk factors in patients with Type 2 Diabetes: a systematic review and meta-analysis of clinical trials.Adv Nutr. 2022;13(2):455-473. doi:10.1093/advances/nmab121U.S. Department of Agriculture.Cauliflower rice.
Close
While your first instinct when grocery shopping for heart-healthy foods may be to fill your cart with fresh produce, don’t overlook the freezer aisle. Frozen foods are convenient (hello, pre-cut veggies!) and just as nutrient-dense as fresh. Plus, there are plenty of heart-healthy options that can help you tackle cardiovascular disease risk factors like high blood pressure, high cholesterol and elevated triglycerides.Speaking of triglycerides, what exactly are they?Triglyceridesare a type of fat found in your blood. While you need some triglycerides for energy, having high triglycerides can increase your risk of stroke, heart attack and heart disease.Luckily, changing up your eating habits to incorporate morefiberandomega-3 fatty acidswhile reducing added sugar and dietary fat can have a positive effect on your triglyceride levels. To help you get started, here’s a list of dietitian-recommended frozen foods that will help you lower your triglycerides.6 Mistakes You’re Making When Trying to Lower Your Triglycerides7 Best Frozen Foods to Help Lower Triglycerides1. Frozen VegetablesFrozen vegetables are convenient and simple to prepare—not to mention they’re great for your heart (and triglycerides) thanks to their high-fiber content. Opt for plain frozen vegetables, which are better for your heart than ones with sauces that can be high in saturated fat and sodium. Research has found that eating at least three servings of fruits and vegetables daily helps lower triglyceride levels compared to consuming less than that amount.To get started, check out this roundup of14 Recipes That Start with a Bag of Frozen Broccoli.2. Sprouted-Grain BreadSprouted-grain bread is often found in the freezer section to maintain freshness, as it typically contains no preservatives. A recurring theme when lowering triglycerides is to prioritize your fiber intake. Swapping refined grains forwhole grainsis a solid strategy for helping you hit the mark on your daily fiber goals. Sprouted-grain bread is usually higher in fiber with fewer added sugars than other options on the shelf, plus frozen bread will last much longer. Start using sprouted-grain bread for toast or sandwiches to easily rack up an extra 3 to 6 grams of fiber in one meal. Need more convincing? In adults with overweight or obesity, those eating a higher-fiber diet had better triglyceride levels than those with lower fiber intakes.3. SalmonFish is a great frozen protein option to keep on hand for speedy weeknight meals. One particular dietitian favorite is frozen salmon. “Fatty fish contains unsaturated fats (like omega-3s) that can contribute to lower triglycerides,” saysPatricia Kolesa, M.S., RDN, founder of Dietitian Dish LLC. A review of studies that included both healthy and unhealthy folks found that eating fish, particularly oily fish, was potentially associated with lower triglyceride levels for both groups.Researchers suspect that the positive impact on triglycerides was due, in large part, to the omega-3s in seafood. Add frozen salmon to your weeknight dinner rotation with this simple sheet-panSalmon & Asparagus with Lemon-Garlic Butter Sauce.4. Mixed Berry Blend“Frozen berries are one of my favorite heart-healthy foods to keep stocked in the freezer,” saysSamantha Turner, M.P.H., RDN, a registered dietitian and owner of OakStone Health and Nutrition in Martinsville, Virginia. “Berries are loaded in antioxidants and fiber, which can help lower triglyceride levels and improve overall health,” she says. Most frozen mixed berry blends provide about 3 grams of fiber per cup, a low-effort way to boost the fiber in a meal.Blend them into smoothies orStrawberry Nice Creamor thaw them to use on top of yogurt, oats orMulti-Grain Waffles.5. EdamameFatty fish isn’t the only source of omega-3s. Some plants also provide omega-3 fatty acids. “Edamame is an excellent plant-based protein that is also rich in fiber and omega-3 fatty acids, particularly ALA (alpha-linolenic acid), which can help lower triglyceride levels,” saysVandana Sheth, RDN, CDCES, a plant-based and diabetes expert. In fact, this plant-based protein has a whopping 18 grams of protein and 8 grams of fiber per cup.For those with diabetes, adding soy foods like edamame to your diet may be particularly effective, especially if you have high cholesterol and triglycerides already.We love tossing edamame into salads like thisCabbage & Edamame Salad with Peanut Dressing.6. Frozen Veggie BurgersFrozen fish isn’t the only freezer-friendly protein that may help lower triglyceride levels. Frozen veggie burgers can be a handy frozen protein for easy-to-assemble meals. They are naturally low in saturated fat and can be a great source of fiber. Bonus points if you can find one that is made with beans or lentils. Their fiber content slows carbohydrate absorption and decreases fat absorption in the intestines, making them doubly effective for lowering triglycerides. Some frozen veggie burgers can be high in sodium, so double-check the nutrition label to find a brand that fits your health goals.7. Cauliflower RiceKeeping your blood sugars stable is another important factor for reining in your triglycerides. Using cauliflower rice in place of a grain can be an easy strategy for lowering the total carbs (and blood sugar impact) of a meal. A 3-ounce portion of uncooked cauliflower has 2 grams of triglyceride-lowering fiber and just 4 grams of carbs.You can easily use cauliflower rice in any of your favorite rice-based dishes, frompilaftoburrito bowls.Other Strategies to Lower TriglyceridesIn addition to incorporating more of these frozen foods into your diet, here are a few other strategies to consider to get your triglyceride levels back to normal range.Limit Added SugarsSimple sugars, like those found in soda, candy, baked goods and ice cream, can raise your triglycerides. If you’ve already tried cutting back on the more obvious culprits for added sugar in your diet, consider taking a closer look at the food labels of your favorite grocery staples, as many can be sneaky sources of added sugars.Get ActiveConsuming more calories than you’re burning can cause your triglycerides levels to go up. Engaging in regular exercise can help with weight management, promote a healthier heart and tackle high triglycerides. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise each week.Drink Less AlcoholThe combination of extra calories in alcohol, not to mention the added sugar in mixed drinks with soda or syrup, can be a reason for higher-than-normal triglyceride levels. For those who do drink, enjoy in moderation. Consume no more than two standard drinks per day for men and one standard drink per day for women.The Bottom LineWhen you’re trying to lower your triglycerides, don’t overlook the freezer aisle. Frozen foods can be just as nutritious as fresh and can cut down on meal-prep time. These dietitian-approved picks like frozen berries, salmon and edamame are loaded with key nutrients that lower triglycerides like fiber and omega-3 fatty acids. Time to restock your freezer!Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Toh DWK, Koh ES, Kim JE.Incorporating healthy dietary changes in addition to an increase in fruit and vegetable intake further improves the status of cardiovascular disease risk factors: A systematic review, meta-regression, and meta-analysis of randomized controlled trials[published correction appears in Nutr Rev. 2021 Nov 10;79(12):1392. doi: 10.1093/nutrit/nuab036].Nutr Rev. 2020;78(7):532-545. doi:10.1093/nutrit/nuz104Hannon BA, Thompson SV, Edwards CG, et al.Dietary fiber is independently related to blood triglycerides among adults with overweight and obesity.Current Dev Nutr. 2019; 3(2): nzy094. doi:10.1093/cdn/nzy094McMullan JE, Yeates AJ, Allsopp PJ, et al.Fish consumption and its lipid modifying effects - A review of intervention studies.Neurotoxicology. 2023;99:82-96. doi:10.1016/j.neuro.2023.10.003U.S. Department of Agriculture.Berries.U.S. Department of Agriculture.Edamame, cooked.Asbaghi O, Ashtary-Larky D, Mousa A, Rezaei Kelishadi M, Moosavian SP.The effects of soy products on cardiovascular risk factors in patients with Type 2 Diabetes: a systematic review and meta-analysis of clinical trials.Adv Nutr. 2022;13(2):455-473. doi:10.1093/advances/nmab121U.S. Department of Agriculture.Cauliflower rice.
While your first instinct when grocery shopping for heart-healthy foods may be to fill your cart with fresh produce, don’t overlook the freezer aisle. Frozen foods are convenient (hello, pre-cut veggies!) and just as nutrient-dense as fresh. Plus, there are plenty of heart-healthy options that can help you tackle cardiovascular disease risk factors like high blood pressure, high cholesterol and elevated triglycerides.Speaking of triglycerides, what exactly are they?Triglyceridesare a type of fat found in your blood. While you need some triglycerides for energy, having high triglycerides can increase your risk of stroke, heart attack and heart disease.Luckily, changing up your eating habits to incorporate morefiberandomega-3 fatty acidswhile reducing added sugar and dietary fat can have a positive effect on your triglyceride levels. To help you get started, here’s a list of dietitian-recommended frozen foods that will help you lower your triglycerides.6 Mistakes You’re Making When Trying to Lower Your Triglycerides7 Best Frozen Foods to Help Lower Triglycerides1. Frozen VegetablesFrozen vegetables are convenient and simple to prepare—not to mention they’re great for your heart (and triglycerides) thanks to their high-fiber content. Opt for plain frozen vegetables, which are better for your heart than ones with sauces that can be high in saturated fat and sodium. Research has found that eating at least three servings of fruits and vegetables daily helps lower triglyceride levels compared to consuming less than that amount.To get started, check out this roundup of14 Recipes That Start with a Bag of Frozen Broccoli.2. Sprouted-Grain BreadSprouted-grain bread is often found in the freezer section to maintain freshness, as it typically contains no preservatives. A recurring theme when lowering triglycerides is to prioritize your fiber intake. Swapping refined grains forwhole grainsis a solid strategy for helping you hit the mark on your daily fiber goals. Sprouted-grain bread is usually higher in fiber with fewer added sugars than other options on the shelf, plus frozen bread will last much longer. Start using sprouted-grain bread for toast or sandwiches to easily rack up an extra 3 to 6 grams of fiber in one meal. Need more convincing? In adults with overweight or obesity, those eating a higher-fiber diet had better triglyceride levels than those with lower fiber intakes.3. SalmonFish is a great frozen protein option to keep on hand for speedy weeknight meals. One particular dietitian favorite is frozen salmon. “Fatty fish contains unsaturated fats (like omega-3s) that can contribute to lower triglycerides,” saysPatricia Kolesa, M.S., RDN, founder of Dietitian Dish LLC. A review of studies that included both healthy and unhealthy folks found that eating fish, particularly oily fish, was potentially associated with lower triglyceride levels for both groups.Researchers suspect that the positive impact on triglycerides was due, in large part, to the omega-3s in seafood. Add frozen salmon to your weeknight dinner rotation with this simple sheet-panSalmon & Asparagus with Lemon-Garlic Butter Sauce.4. Mixed Berry Blend“Frozen berries are one of my favorite heart-healthy foods to keep stocked in the freezer,” saysSamantha Turner, M.P.H., RDN, a registered dietitian and owner of OakStone Health and Nutrition in Martinsville, Virginia. “Berries are loaded in antioxidants and fiber, which can help lower triglyceride levels and improve overall health,” she says. Most frozen mixed berry blends provide about 3 grams of fiber per cup, a low-effort way to boost the fiber in a meal.Blend them into smoothies orStrawberry Nice Creamor thaw them to use on top of yogurt, oats orMulti-Grain Waffles.5. EdamameFatty fish isn’t the only source of omega-3s. Some plants also provide omega-3 fatty acids. “Edamame is an excellent plant-based protein that is also rich in fiber and omega-3 fatty acids, particularly ALA (alpha-linolenic acid), which can help lower triglyceride levels,” saysVandana Sheth, RDN, CDCES, a plant-based and diabetes expert. In fact, this plant-based protein has a whopping 18 grams of protein and 8 grams of fiber per cup.For those with diabetes, adding soy foods like edamame to your diet may be particularly effective, especially if you have high cholesterol and triglycerides already.We love tossing edamame into salads like thisCabbage & Edamame Salad with Peanut Dressing.6. Frozen Veggie BurgersFrozen fish isn’t the only freezer-friendly protein that may help lower triglyceride levels. Frozen veggie burgers can be a handy frozen protein for easy-to-assemble meals. They are naturally low in saturated fat and can be a great source of fiber. Bonus points if you can find one that is made with beans or lentils. Their fiber content slows carbohydrate absorption and decreases fat absorption in the intestines, making them doubly effective for lowering triglycerides. Some frozen veggie burgers can be high in sodium, so double-check the nutrition label to find a brand that fits your health goals.7. Cauliflower RiceKeeping your blood sugars stable is another important factor for reining in your triglycerides. Using cauliflower rice in place of a grain can be an easy strategy for lowering the total carbs (and blood sugar impact) of a meal. A 3-ounce portion of uncooked cauliflower has 2 grams of triglyceride-lowering fiber and just 4 grams of carbs.You can easily use cauliflower rice in any of your favorite rice-based dishes, frompilaftoburrito bowls.Other Strategies to Lower TriglyceridesIn addition to incorporating more of these frozen foods into your diet, here are a few other strategies to consider to get your triglyceride levels back to normal range.Limit Added SugarsSimple sugars, like those found in soda, candy, baked goods and ice cream, can raise your triglycerides. If you’ve already tried cutting back on the more obvious culprits for added sugar in your diet, consider taking a closer look at the food labels of your favorite grocery staples, as many can be sneaky sources of added sugars.Get ActiveConsuming more calories than you’re burning can cause your triglycerides levels to go up. Engaging in regular exercise can help with weight management, promote a healthier heart and tackle high triglycerides. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise each week.Drink Less AlcoholThe combination of extra calories in alcohol, not to mention the added sugar in mixed drinks with soda or syrup, can be a reason for higher-than-normal triglyceride levels. For those who do drink, enjoy in moderation. Consume no more than two standard drinks per day for men and one standard drink per day for women.The Bottom LineWhen you’re trying to lower your triglycerides, don’t overlook the freezer aisle. Frozen foods can be just as nutritious as fresh and can cut down on meal-prep time. These dietitian-approved picks like frozen berries, salmon and edamame are loaded with key nutrients that lower triglycerides like fiber and omega-3 fatty acids. Time to restock your freezer!
While your first instinct when grocery shopping for heart-healthy foods may be to fill your cart with fresh produce, don’t overlook the freezer aisle. Frozen foods are convenient (hello, pre-cut veggies!) and just as nutrient-dense as fresh. Plus, there are plenty of heart-healthy options that can help you tackle cardiovascular disease risk factors like high blood pressure, high cholesterol and elevated triglycerides.
Speaking of triglycerides, what exactly are they?Triglyceridesare a type of fat found in your blood. While you need some triglycerides for energy, having high triglycerides can increase your risk of stroke, heart attack and heart disease.
Luckily, changing up your eating habits to incorporate morefiberandomega-3 fatty acidswhile reducing added sugar and dietary fat can have a positive effect on your triglyceride levels. To help you get started, here’s a list of dietitian-recommended frozen foods that will help you lower your triglycerides.
6 Mistakes You’re Making When Trying to Lower Your Triglycerides
7 Best Frozen Foods to Help Lower Triglycerides
1. Frozen Vegetables
Frozen vegetables are convenient and simple to prepare—not to mention they’re great for your heart (and triglycerides) thanks to their high-fiber content. Opt for plain frozen vegetables, which are better for your heart than ones with sauces that can be high in saturated fat and sodium. Research has found that eating at least three servings of fruits and vegetables daily helps lower triglyceride levels compared to consuming less than that amount.To get started, check out this roundup of14 Recipes That Start with a Bag of Frozen Broccoli.
2. Sprouted-Grain Bread
Sprouted-grain bread is often found in the freezer section to maintain freshness, as it typically contains no preservatives. A recurring theme when lowering triglycerides is to prioritize your fiber intake. Swapping refined grains forwhole grainsis a solid strategy for helping you hit the mark on your daily fiber goals. Sprouted-grain bread is usually higher in fiber with fewer added sugars than other options on the shelf, plus frozen bread will last much longer. Start using sprouted-grain bread for toast or sandwiches to easily rack up an extra 3 to 6 grams of fiber in one meal. Need more convincing? In adults with overweight or obesity, those eating a higher-fiber diet had better triglyceride levels than those with lower fiber intakes.
3. Salmon
Fish is a great frozen protein option to keep on hand for speedy weeknight meals. One particular dietitian favorite is frozen salmon. “Fatty fish contains unsaturated fats (like omega-3s) that can contribute to lower triglycerides,” saysPatricia Kolesa, M.S., RDN, founder of Dietitian Dish LLC. A review of studies that included both healthy and unhealthy folks found that eating fish, particularly oily fish, was potentially associated with lower triglyceride levels for both groups.Researchers suspect that the positive impact on triglycerides was due, in large part, to the omega-3s in seafood. Add frozen salmon to your weeknight dinner rotation with this simple sheet-panSalmon & Asparagus with Lemon-Garlic Butter Sauce.
4. Mixed Berry Blend
“Frozen berries are one of my favorite heart-healthy foods to keep stocked in the freezer,” saysSamantha Turner, M.P.H., RDN, a registered dietitian and owner of OakStone Health and Nutrition in Martinsville, Virginia. “Berries are loaded in antioxidants and fiber, which can help lower triglyceride levels and improve overall health,” she says. Most frozen mixed berry blends provide about 3 grams of fiber per cup, a low-effort way to boost the fiber in a meal.Blend them into smoothies orStrawberry Nice Creamor thaw them to use on top of yogurt, oats orMulti-Grain Waffles.
5. Edamame
Fatty fish isn’t the only source of omega-3s. Some plants also provide omega-3 fatty acids. “Edamame is an excellent plant-based protein that is also rich in fiber and omega-3 fatty acids, particularly ALA (alpha-linolenic acid), which can help lower triglyceride levels,” saysVandana Sheth, RDN, CDCES, a plant-based and diabetes expert. In fact, this plant-based protein has a whopping 18 grams of protein and 8 grams of fiber per cup.
For those with diabetes, adding soy foods like edamame to your diet may be particularly effective, especially if you have high cholesterol and triglycerides already.We love tossing edamame into salads like thisCabbage & Edamame Salad with Peanut Dressing.
6. Frozen Veggie Burgers
Frozen fish isn’t the only freezer-friendly protein that may help lower triglyceride levels. Frozen veggie burgers can be a handy frozen protein for easy-to-assemble meals. They are naturally low in saturated fat and can be a great source of fiber. Bonus points if you can find one that is made with beans or lentils. Their fiber content slows carbohydrate absorption and decreases fat absorption in the intestines, making them doubly effective for lowering triglycerides. Some frozen veggie burgers can be high in sodium, so double-check the nutrition label to find a brand that fits your health goals.
7. Cauliflower Rice
Keeping your blood sugars stable is another important factor for reining in your triglycerides. Using cauliflower rice in place of a grain can be an easy strategy for lowering the total carbs (and blood sugar impact) of a meal. A 3-ounce portion of uncooked cauliflower has 2 grams of triglyceride-lowering fiber and just 4 grams of carbs.You can easily use cauliflower rice in any of your favorite rice-based dishes, frompilaftoburrito bowls.
Other Strategies to Lower Triglycerides
In addition to incorporating more of these frozen foods into your diet, here are a few other strategies to consider to get your triglyceride levels back to normal range.
Limit Added Sugars
Simple sugars, like those found in soda, candy, baked goods and ice cream, can raise your triglycerides. If you’ve already tried cutting back on the more obvious culprits for added sugar in your diet, consider taking a closer look at the food labels of your favorite grocery staples, as many can be sneaky sources of added sugars.
Get Active
Consuming more calories than you’re burning can cause your triglycerides levels to go up. Engaging in regular exercise can help with weight management, promote a healthier heart and tackle high triglycerides. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise each week.
Drink Less Alcohol
The combination of extra calories in alcohol, not to mention the added sugar in mixed drinks with soda or syrup, can be a reason for higher-than-normal triglyceride levels. For those who do drink, enjoy in moderation. Consume no more than two standard drinks per day for men and one standard drink per day for women.
The Bottom Line
When you’re trying to lower your triglycerides, don’t overlook the freezer aisle. Frozen foods can be just as nutritious as fresh and can cut down on meal-prep time. These dietitian-approved picks like frozen berries, salmon and edamame are loaded with key nutrients that lower triglycerides like fiber and omega-3 fatty acids. Time to restock your freezer!
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Toh DWK, Koh ES, Kim JE.Incorporating healthy dietary changes in addition to an increase in fruit and vegetable intake further improves the status of cardiovascular disease risk factors: A systematic review, meta-regression, and meta-analysis of randomized controlled trials[published correction appears in Nutr Rev. 2021 Nov 10;79(12):1392. doi: 10.1093/nutrit/nuab036].Nutr Rev. 2020;78(7):532-545. doi:10.1093/nutrit/nuz104Hannon BA, Thompson SV, Edwards CG, et al.Dietary fiber is independently related to blood triglycerides among adults with overweight and obesity.Current Dev Nutr. 2019; 3(2): nzy094. doi:10.1093/cdn/nzy094McMullan JE, Yeates AJ, Allsopp PJ, et al.Fish consumption and its lipid modifying effects - A review of intervention studies.Neurotoxicology. 2023;99:82-96. doi:10.1016/j.neuro.2023.10.003U.S. Department of Agriculture.Berries.U.S. Department of Agriculture.Edamame, cooked.Asbaghi O, Ashtary-Larky D, Mousa A, Rezaei Kelishadi M, Moosavian SP.The effects of soy products on cardiovascular risk factors in patients with Type 2 Diabetes: a systematic review and meta-analysis of clinical trials.Adv Nutr. 2022;13(2):455-473. doi:10.1093/advances/nmab121U.S. Department of Agriculture.Cauliflower rice.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Toh DWK, Koh ES, Kim JE.Incorporating healthy dietary changes in addition to an increase in fruit and vegetable intake further improves the status of cardiovascular disease risk factors: A systematic review, meta-regression, and meta-analysis of randomized controlled trials[published correction appears in Nutr Rev. 2021 Nov 10;79(12):1392. doi: 10.1093/nutrit/nuab036].Nutr Rev. 2020;78(7):532-545. doi:10.1093/nutrit/nuz104Hannon BA, Thompson SV, Edwards CG, et al.Dietary fiber is independently related to blood triglycerides among adults with overweight and obesity.Current Dev Nutr. 2019; 3(2): nzy094. doi:10.1093/cdn/nzy094McMullan JE, Yeates AJ, Allsopp PJ, et al.Fish consumption and its lipid modifying effects - A review of intervention studies.Neurotoxicology. 2023;99:82-96. doi:10.1016/j.neuro.2023.10.003U.S. Department of Agriculture.Berries.U.S. Department of Agriculture.Edamame, cooked.Asbaghi O, Ashtary-Larky D, Mousa A, Rezaei Kelishadi M, Moosavian SP.The effects of soy products on cardiovascular risk factors in patients with Type 2 Diabetes: a systematic review and meta-analysis of clinical trials.Adv Nutr. 2022;13(2):455-473. doi:10.1093/advances/nmab121U.S. Department of Agriculture.Cauliflower rice.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Toh DWK, Koh ES, Kim JE.Incorporating healthy dietary changes in addition to an increase in fruit and vegetable intake further improves the status of cardiovascular disease risk factors: A systematic review, meta-regression, and meta-analysis of randomized controlled trials[published correction appears in Nutr Rev. 2021 Nov 10;79(12):1392. doi: 10.1093/nutrit/nuab036].Nutr Rev. 2020;78(7):532-545. doi:10.1093/nutrit/nuz104Hannon BA, Thompson SV, Edwards CG, et al.Dietary fiber is independently related to blood triglycerides among adults with overweight and obesity.Current Dev Nutr. 2019; 3(2): nzy094. doi:10.1093/cdn/nzy094McMullan JE, Yeates AJ, Allsopp PJ, et al.Fish consumption and its lipid modifying effects - A review of intervention studies.Neurotoxicology. 2023;99:82-96. doi:10.1016/j.neuro.2023.10.003U.S. Department of Agriculture.Berries.U.S. Department of Agriculture.Edamame, cooked.Asbaghi O, Ashtary-Larky D, Mousa A, Rezaei Kelishadi M, Moosavian SP.The effects of soy products on cardiovascular risk factors in patients with Type 2 Diabetes: a systematic review and meta-analysis of clinical trials.Adv Nutr. 2022;13(2):455-473. doi:10.1093/advances/nmab121U.S. Department of Agriculture.Cauliflower rice.
Toh DWK, Koh ES, Kim JE.Incorporating healthy dietary changes in addition to an increase in fruit and vegetable intake further improves the status of cardiovascular disease risk factors: A systematic review, meta-regression, and meta-analysis of randomized controlled trials[published correction appears in Nutr Rev. 2021 Nov 10;79(12):1392. doi: 10.1093/nutrit/nuab036].Nutr Rev. 2020;78(7):532-545. doi:10.1093/nutrit/nuz104
Hannon BA, Thompson SV, Edwards CG, et al.Dietary fiber is independently related to blood triglycerides among adults with overweight and obesity.Current Dev Nutr. 2019; 3(2): nzy094. doi:10.1093/cdn/nzy094
McMullan JE, Yeates AJ, Allsopp PJ, et al.Fish consumption and its lipid modifying effects - A review of intervention studies.Neurotoxicology. 2023;99:82-96. doi:10.1016/j.neuro.2023.10.003
U.S. Department of Agriculture.Berries.
U.S. Department of Agriculture.Edamame, cooked.
Asbaghi O, Ashtary-Larky D, Mousa A, Rezaei Kelishadi M, Moosavian SP.The effects of soy products on cardiovascular risk factors in patients with Type 2 Diabetes: a systematic review and meta-analysis of clinical trials.Adv Nutr. 2022;13(2):455-473. doi:10.1093/advances/nmab121
U.S. Department of Agriculture.Cauliflower rice.
