Are you trying to watch your sodium intake? Most people consume far too much, and excessive consumption can increase the risk of heart disease and high blood pressure. So controlling their sodium intake is even more important for people with high blood pressure, which is almost half of the adult population in the US.
If you have high blood pressure, it’s likely that canned goods are on your no-no list due to their bad reputation for being high in sodium. In fact, canned soups are among the “salty six” – popular foods identified by the American Heart Association as culprits for excess dietary sodium intake. But before you write off canned goods for good (and miss out on a host of nutrient-rich and convenient staples), we’re here to reassure you that they can still be part of a blood pressure-friendly diet.
Adopting the Dietary Approaches to Stop Hypertension (DASH) diet has been shown to be a solid strategy for preventing and treating high blood pressure. A pillar of the DASH diet is to limit dietary sodium to no more than 2,300 mg per day, which is one teaspoon of salt. Canned foods can be quite high in sodium, so look for low-sodium or no-salt options. Draining and rinsing canned foods can also reduce sodium content by as much as 41%.
Additionally, the DASH diet, like many other diets, emphasizes the importance of fruits and vegetables. But here’s one thing: it doesn’t specify that they have to be fresh. Canned products are still packed with the same heart-healthy nutrients. The same applies to high-quality canned proteins, such as fish and legumes.
In this article, we look at what to look for on canned food labels when shopping and the best canned foods for high blood pressure, recommended by dietitians.
1. Canned sardines
“Canned sardines are packed with omega-3 fatty acids and calcium, both of which are beneficial for blood pressure. Omega 3 helps lower blood pressure by reducing inflammation, and calcium is an important mineral in the DASH diet, an eating pattern designed to lower blood pressure,” says Veronica Rouse, MAN, RD, CDE, owner of The Heart Dietitian. Just one (5 ounce) can of sardines provides a significant amount of heart-healthy omega-3 fatty acids, along with 18 grams of protein and more than 20-25% of the daily value for calcium, which is 1,300 mg. Not sure how to use canned sardines? Try them in a Greek Salad with Sardines. However, because sardines can be high in sodium, we recommend consuming one cup of this salad instead of the recommended serving size, which is 2 cups.
2. Canned beans
There’s a lot to like about a humble can of beans: It’s a versatile pantry staple that’s budget-friendly, convenient, and nutritious. “Eating canned beans is a great way to keep your blood pressure in check,” says Laura M. Ali, MS, RDN, a culinary nutritionist based in Pittsburgh, PA and author of the cookbook MIND Diet for two. “They are a good source of potassium, magnesium and fiber – nutrients that are important for blood pressure control. You can also find a variety of low-sodium options.” Studies have even linked higher intake of legumes (like beans) to lower blood pressure.
Just half a cup of low-sodium canned black beans provides a whopping 8 grams of fiber, 7 grams of protein and blood pressure-lowering micronutrients like calcium and potassium. More specifically, calcium plays a crucial role in controlling blood flow by regulating the constriction and dilation of blood vessels.
Choosing the low sodium option will provide about half the sodium content in a typical can of black beans. Enjoy this beautiful one-pot white bean, spinach and sun-dried tomato orzo with lemon and feta while protecting your heart.
3. Canned tomatoes
Canned tomatoes are a versatile pantry staple that can be used in many dishes, from pasta to soups and sauces. They’re also packed with heart-healthy benefits. A half-cup serving of canned crushed tomatoes with no added salt is not only low in sodium, but also provides 10% of the daily value of potassium.
Potassium helps counteract the effects of sodium by promoting its elimination through the urine and by relaxing blood vessel walls. Additionally, canned tomatoes are rich in lycopene, a heart-healthy antioxidant, as it helps prevent cardiovascular disease. For a delicious heart-healthy dinner with canned tomatoes, make this vegetarian stuffed cabbage.
4. Canned tuna
The Dietary Guidelines for Americans 2020-2025 recommend that adults eat 250 grams of fish weekly. However, many Americans don’t eat enough. Canned tuna without salt is one of our favorite choices; it’s budget-friendly, versatile, and packed with omega-3 fatty acids that can lower blood pressure. In fact, a review involving almost 5,000 participants found that just 2 grams of omega-3 fatty acids per day significantly lowers blood pressure. A 3-ounce serving of canned tuna not only provides 22 grams of high-quality protein, but it is also a good source of calcium and potassium. Do you need some inspiration? Try this pasta, tuna and roasted pepper salad.
5. Canned pumpkin
The next time you buy pantry items, add a can of potassium-rich pumpkin to your cart. “Incorporating more potassium-rich foods, such as canned pumpkin, can help offset the negative side effects of salt on your blood pressure,” says Rouse. A one-cup serving of canned pumpkin with no added salt provides approximately 11% of the daily value for potassium, which is 4,700 mg. “Canned pumpkin isn’t just for pumpkin pie. I use it year round in overnight oats and pumpkin oatmeal, and my kids love pumpkin muffins. These healthy pumpkin muffins are perfect for a healthy breakfast on the go or a sweet afternoon snack.
6. Canned pineapple
Fresh pineapple is not always available all year round, so canned pineapple packed in juice is a reliable alternative. This popular tropical fruit is not only delicious, but it can also lower your blood pressure. A one-cup serving of pineapple cubes contains more than 2 grams of fiber and is a good source of potassium. Fiber has been linked to helping reduce the risk of heart disease and lowering blood pressure. Enjoy a slice of this moist pineapple coffee cake with your next cup of coffee. But we recommend keeping it small because it contains more sodium than we recommend for a heart-healthy dessert.
7. Canned spinach
Canned spinach may not be as popular as fresh and frozen spinach, but we think Popeye might be on to something. Canned spinach contains a variety of health-promoting nutrients, including nutrients that can lower blood pressure. One cup of canned spinach contains more than 5 grams of fiber and blood pressure-friendly potassium, magnesium and calcium. Green leafy vegetables such as spinach also contain nitrates, which help relax blood vessels and lower blood pressure. In fact, one study found that those who consumed at least 1 cup of leafy greens per day had lower blood pressure and a lower overall risk of heart disease.
8. Canned beets
“Bright red and full of antioxidants, canned beets are an excellent choice to help maintain healthy blood pressure,” says Ali. “They contain a variety of heart-healthy nutrients, including fiber, potassium, vitamin C and B vitamins. Additionally, their beautiful red color comes from plant compounds called phytonutrients, including betalains – a nutrient shown to help reduce inflammation and may help lower blood pressure.” Like spinach, beets are naturally rich in nitrates, which Ali says can help lower blood pressure and reduce heart risk.17 Be sure to double check the label as some canned beets have added sugar or salt. Use them in this recipe for Charred Onions and Beets with Creamy Feta Dressing. Like other recipes above, this contains a little more sodium and saturated fat than we would recommend, so keep portion size in mind.
It comes down to
Canned foods are known to contain higher sodium content. And if you’re trying to limit their sodium intake to control high blood pressure, you may have avoided them. But don’t throw them away just yet! Canned foods still have a lot to offer, including other blood pressure-friendly nutrients like fiber, potassium, calcium, magnesium and omega-3 fatty acids. Use this list to stock your pantry with staples that will make it much easier to plan heart-healthy meals to keep your blood pressure in check.