With just a sprinkle of these, you’ll get plenty of omega-3 fatty acids to help keep your triglycerides in check.
Reviewed by Dietitian Kelli McGrane, M.S., RD
Triglycerides are a type of fat in your blood. While triglycerides are important for energy production, having high triglyceride levels can increase your risk for heart disease and stroke. Unfortunately, many American adults—up to 25%—have high triglycerides. The good news is that you can help lower your triglyceride levels by making just a few dietary changes, like eating more fiber and healthy fats and limiting added sugar and alcohol.
. Whether you have high triglyceride levels or simply want to be proactive about your heart health, make sure to grab a bag during your next Costco trip. We spoke with a cardiologist to better understand what makes hemp hearts so great and to get tips for incorporating these tiny—but mighty—seeds into your diet.
Why Hemp Hearts Are the Most Underrated Food to Lower Triglycerides
They’re Rich in Healthy Fats
, a cardiologist with Manhattan Cardiology in New York City.
Hemp hearts are one of the few plant-based sources of omega-3 fats, with Kirkland Signature Organic Hemp Hearts boasting an impressive 12 grams of combined omega-3 and omega-6 polyunsaturated fatty acids per 3-tablespoon serving.
No. 1 most beneficial nutrient for lowering triglycerides. “These fats help reduce triglyceride synthesis in the liver and facilitate their clearance from the bloodstream, effectively lowering triglyceride levels,” he says.
8 Best Vegan Omega-3 Rich Foods
They Contain Fiber
like whole grains, legumes and vegetables slow down the absorption of sugar and fat in the gut, contributing to lower triglyceride levels,” says Gould.
Three tablespoons of Kirkland Signature Organic Hemp Hearts provide 1 gram of fiber. While not technically high in fiber, hemp hearts can still help you reach your daily fiber goal. They can also be sprinkled on various dishes, from oatmeal to salads, conveniently upping the total fiber content of your meals.
They’re Free from Added Sugars
can cause dyslipidemia—abnormal blood lipid levels, including triglycerides. Why? Well, sugar molecules can signal to the liver to produce more fat, raising blood triglyceride levels. When added sugars are consumed in excess, this can lead to fat buildup in the blood.
Tips to Include Hemp Hearts in Your Diet
and offer essentially the same nutritional benefits as the whole seed, just with less fiber. They’re easy to add to virtually any meal, sweet or savory, making them a handy food to keep on hand. Just make sure to store them in the fridge or freezer to prolong their shelf life.
Here are some ways to incorporate hemp hearts into your diet:
- .
- . Simply sprinkle a spoonful or two over your greens before digging in.
- , and try mixing in a tablespoon or two of hemp hearts.
- .
- 16 Healthy Oatmeal Recipes That Taste Like Dessert.
- , from avocado toast to peanut butter–banana toast. Their relatively neutral flavor pairs well with both sweet and savory toppings.
Other Good Foods for Triglycerides
In addition to hemp hearts, there are a few other foods worth picking up on your next Costco run that may help lower triglyceride levels.
- .
- . When it comes to lowering triglycerides, it’s best to prioritize whole grains over refined ones. These budget-friendly oats make for a great breakfast or snack and are a great vessel for nutrient-rich toppings like hemp hearts, berries and walnuts.
- . Speaking of walnuts, nuts are another good source of heart-healthy fats that can help keep triglyceride levels in check. In fact, studies show that diets rich in nuts are linked with lower triglyceride and cholesterol levels. We also like that this nut mix is unsalted, since too much sodium can negatively affect other aspects of heart health, like blood pressure.
The Bottom Line
. These tiny seeds are cardiologist-recommended and have a slightly nutty flavor that pairs well with virtually any dish. Pick up a bag today and try adding a few spoonfuls to your favorite recipes.
