The 7 Best Frozen Foods to Help Lower Triglycerides

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? Triglycerides are 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 more fiber and omega-3 fatty acids while 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.

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 of 14 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 for whole grains is 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,” says Patricia 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-pan Salmon & 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,” says Samantha 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 or Strawberry Nice Cream or thaw them to use on top of yogurt, oats or Multi-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,” says Vandana 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 this Cabbage & Edamame Salad with Peanut Dressing or blending them into Edamame Hummus.

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, from pilaf to burrito 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!