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.
Costco shoppers, listen up! While you’re cruising the aisles, there’s one food with triglyceride-lowering power that you might overlook: Kirkland Signature Organic Hemp Hearts. 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
“Hemp seeds are particularly rich in healthy fats, including omega-3 and omega-6 fatty acids. Both of these fats are known for improving heart health by reducing cholesterol and triglycerides,” says Randy Gould, D.O, FACC, 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.
Omega-3s aren’t just an important nutrient for lowering triglycerides—Gould says they are the 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.
They Contain Fiber
“High-fiber foods 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
Another benefit of hemp hearts is that they’re free from added sugar. Studies show that eating excess added sugar 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
Hemp hearts are the soft inner part of hemp seeds 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:
- Smoothies. Add a few tablespoons to your next smoothie for an omega-3 boost and nutty flavor. You can use them in place of chia seeds, flaxseeds or hemp seeds in recipes like this Anti-Inflammatory Strawberry–Passion Fruit Green Smoothie.
- Salads. Hemp hearts’ mild, nutty flavor goes well with most salad recipes. Simply sprinkle a spoonful or two over your greens before digging in.
- Salad dressings. In addition to sprinkling them on top of salads, you can mix hemp hearts into salad dressings. For inspiration, check out these 13 Healthy Homemade Salad Dressings Made with Olive Oil, and try mixing in a tablespoon or two of hemp hearts.
- Baked goods. Hemp hearts can also be added to baked goods. Just be mindful that baked goods can be a significant source of added sugar and saturated fat, which isn’t great for triglycerides. Luckily, there are plenty of heart-healthy recipes you can try adding hemp hearts to, including these 23 Healthy Desserts You Can Make in Three Steps or Less.
- Oatmeal. One of the easiest and tastiest ways to enjoy hemp hearts is in oatmeal. Hot oatmeal and overnight oats alike can benefit from the addition of this heart-healthy ingredient. Get started with these 16 Healthy Oatmeal Recipes That Taste Like Dessert.
- Toast. You can also add hemp hearts to pretty much any kind of toast, 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.
- Canned Wild Alaskan Salmon. Salmon is an incredible source of omega-3 fatty acids. Studies show it can effectively lower triglyceride levels and markers of inflammation. We like canned salmon for its lower price point and long shelf life. Try using it to make salmon patties, or mix it with lemon juice and low-fat cream cheese for a nutrient-packed sandwich filling.
- Whole-Grain Rolled Oats. 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.
- Extra Fancy Unsalted Mixed Nuts. 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
Having high triglyceride levels can increase your risk for more serious heart-health issues, so it’s worth making lifestyle changes to help keep your levels within the normal range. Incorporating sources of omega-3 fats in your diet is one of the best ways to manage triglyceride levels. To easily boost your omega-3 intake, we recommend Kirkland Signature’s Hemp Hearts. 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.
