Is Canned Tuna Good for Lowering Triglycerides? A Comprehensive Guide

Elevated triglyceride levels are a major risk factor for heart disease While medication can help lower triglycerides, dietary and lifestyle changes are the first line of defense In particular, increasing consumption of omega-3 fatty acids from fish is one of the most effective natural ways to reduce high triglycerides. So is canned tuna good for lowering triglycerides? Let’s take a deep dive into the science.

What are Triglycerides?

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. These triglycerides are stored in fat cells to be released later for energy.

A high triglyceride level is concerning because it raises your risk for heart attack and stroke The American Heart Association defines high triglycerides as 150 mg/dL or higher Ideal triglyceride levels are below 100 mg/dL.

What Causes High Triglycerides?

Many factors can cause elevated triglycerides, including:

• Obesity
• Physical inactivity
• Excess alcohol consumption
• A diet very high in carbohydrates
• Certain diseases and medications
• Genetics

If you have high triglycerides, your doctor will likely recommend dietary changes as the first course of action. Medications may also be prescribed for very high levels above 500 mg/dL.

How Does Canned Tuna Help Lower Triglycerides?

The omega-3 fatty acids in canned tuna are particularly effective at lowering triglycerides. The two main omega-3s are EPA and DHA. Even moderate doses of around 3 grams per day can decrease triglycerides by up to 30%.

Both animal and human studies confirm fish oil’s potent triglyceride-lowering effects. It works by:

• Decreasing liver production of triglyceride-rich particles
• Increasing clearance of triglycerides from the bloodstream
• Reducing triglyceride storage in fat cells

Additionally, omega-3s have anti-inflammatory properties that benefit heart health. Chronic inflammation is both a cause and consequence of high triglyceride levels.

Nutrition Profile of Canned Tuna

Now that we’ve covered the science behind omega-3s and triglycerides, let’s look at the nutrition facts of canned tuna. A 3 ounce serving of canned light tuna contains:

• Protein: 19 grams
• Omega-3s: 200-500 mg
• Vitamin D: 50% DV
• Vitamin B12: 50% DV
• Selenium: 60% DV
• Niacin: 20% DV
• Iron: 10% DV
• Magnesium: 10% DV

As you can see, canned tuna provides high-quality protein and is rich in vitamins and minerals. It’s also inexpensive, non-perishable, and versatile to include in many recipes.

In one study, people with high triglycerides who ate 2 cans of tuna per week reduced their levels by an average of 18% over 3 months. The greatest reductions occurred in those with the highest starting triglycerides.

Canned Tuna vs. Fresh Tuna for Triglycerides

Both fresh and canned tuna supply omega-3s. However, canned tuna may have modestly higher amounts, as the canning process helps concentrate these healthy fats.

One study directly compared the effects of 150 grams per day of canned tuna versus fresh tuna on triglycerides. After 2 weeks, triglycerides decreased 17% in the canned tuna group, versus 11% in the fresh tuna group.

So while both types of tuna can improve your lipid profile, the evidence suggests canned has a slight edge.

Should I Choose Oil-Packed or Water-Packed Tuna?

For reducing triglycerides, oil-packed canned tuna may be preferable. It tends to be higher in omega-3s than water-packed tuna.

In one analysis, a serving of oil-packed tuna contained 290 mg of EPA/DHA omega-3s. The water-packed version provided 190 mg.

However, if you’re watching your overall fat and calorie intake, water-packed is a healthier choice. Just be sure to make up for the lower omega-3 content by including other fatty fish like salmon and sardines in your diet.

How Much Canned Tuna Per Day to Lower Triglycerides?

Most major health organizations recommend eating 2-3 servings of fatty fish per week. This equates to about 250-500 mg of EPA/DHA daily.

To meet these targets solely from canned tuna, you’d need to eat 2-3 cans per week. Consuming tuna daily is not advised due to the mercury content.

Of course, you can also get omega-3s from other fish like sardines, salmon, and mackerel, as well as fish oil supplements. Spreading your intake across multiple sources is ideal for both nutrient diversity and minimizing contaminants.

Other Lifestyle Changes That Lower Triglycerides

While nutritional strategies like eating canned tuna should be the foundation, other lifestyle factors also impact triglyceride levels.

Some steps you can take in addition to consuming more omega-3s include:

• Losing excess weight if overweight
• Exercising 30-60 minutes most days
• Limiting sugar and refined carbs
• Avoiding excess alcohol intake
• Quitting smoking and managing stress
• Taking medication if triglycerides are very high

Think of lifestyle as the soil and medication as the fertilizer – canned tuna and fish oil are the seeds that need the right environment to flourish and bear results!

Potential Drawbacks of Canned Tuna for Triglycerides

There are a couple caveats to keep in mind with canned tuna:

• Mercury content – Larger, long-lived fish accumulate more mercury. Occasional tuna is fine but excess intake raises risk of toxicity.
• Sodium content – Canned tuna can be high in sodium. Seek lower sodium or salt-free options if this is a concern.

As long as you eat tuna in moderation as part of an overall healthy diet, these drawbacks aren’t major issues for most people. But they’re worth being aware of, especially if you have hypertension or are pregnant.

Putting It All Together

Just be mindful of limiting mercury exposure by including other fatty fish like salmon. And select lower sodium options if high blood pressure is a concern.

Lastly, don’t rely on canned tuna alone. Lifestyle factors like activity, weight management, and avoiding smoking/excess alcohol are critical for optimizing triglycerides and overall heart health. By combining all these strategies, you can effectively reduce cardiovascular risk and feel your best.