In This ArticleView AllIn This ArticleLentil SoupVegetable SoupReduced-Sodium Split Pea SoupBlack Bean SoupSweet Potato SoupTips
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In This Article
Lentil Soup
Vegetable Soup
Reduced-Sodium Split Pea Soup
Black Bean Soup
Sweet Potato Soup
Tips
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Photo:Eating Well/Getty Images
Eating Well/Getty Images
When you’re craving comfort, a warm,cozy bowl of soupmay be just what the doctor ordered. And thanks to canned soups, you don’t have to spend hours in the kitchen to get your fix.
But if you havehigh blood pressure, you might be wondering if all theirsodiumis safe. We have good news for you! While canned soups are notoriously high in sodium, nutrition experts agree that canned soup can still be a part of a heart-healthy diet. In fact, canned soups have come a long way over the years, often with less sodium and more blood pressure-lowering nutrients than ever. The trick to confidently tossing a few cans in your shopping cart is knowing what to look for.
Whether you’re managing high blood pressure or just want to warm up with a quick, comforting bowl of soup, these better-for-you canned soups are packed with nutrition and flavor!
Filled with protein andfiber, lentil soup is an excellent addition to your regular routine to help manage your blood pressure, saysLauren Harris-Pincus, M.S., RDN, founder of NutritionStarringYOU and author ofThe Everything Easy Pre-Diabetes Cookbook.
In fact,lentilsare blood pressure–lowering powerhouses. Research shows that eating lentils provides cardiovascular benefits, including lower systolic blood pressure.Plus, traditional lentil soup is often packed with heart-healthy ingredients thatfight inflammation, like tomatoes, carrots and onions.
However, that’s not the only reason to warm up a bowl of this hearty soup. Lentil soup is also super filling with 8 grams of satiating protein and fiber per 10-ounce serving.
Considering most Americans aren’t consuming enough potassium, a potassium-packed soup, like vegetable soup, can be a smart move for lower blood pressure.For example, a 1-cup serving of a low-sodium vegetable soup contains 549 milligrams of potassium (12% of the Daily Value).
What Happens to Your Body When You Eat Potassium
Reduced-sodium split pea soup is another one of Koszyk’s favorites. “This is a great option for reducing the risk of hypertension,” she says. “Studies have shown that peas, lentils and other legumes can lower blood pressure due to their high fiber content, which can positively benefit blood vessels.”
But this soup isn’t all about the peas. Vegetables like carrots and potatoes deliver additional fiber and potassium, so it’s a double win. A 1-cup serving (sans bacon) contains 5 grams of filling fiber and 10 grams of protein.
No wonder beans are our favorite food tohelp you live longer! “People who eat beans regularly have a longer life expectancy than those who don’t eat beans regularly,” says Harris-Pincus. “As Americans, we often don’t consume the weekly recommended amount of beans and legumes, and soups are a simple and delicious way to remedy that.” Just 1 cup of canned black bean soup provides 6 grams of protein, 8 grams of fiber and 309 milligrams of potassium. So, go ahead and dig in!
Last but certainly not least, sweet potato soup is another stellar choice. “This soup can be an excellent choice for lowering blood pressure and reducing the risk of heart disease, thanks to the addition of potassium-rich sweet potatoes,” says Koszyk. However, potassium isn’t the only reason to love sweet potato soup. These tubers are also packed with antioxidants that lower blood pressure and fight inflammation for better heart health.
While any sweet potato soup is a win, grab a can of sweet potato minestrone if you can find it. You’ll score even more vegetables and nearly 10% of the DV of potassium per cup.
7 Surprising Foods You Should Be Eating for Better Blood Pressure, According to Dietitians
Tips to Choose a Canned Soup for Healthy Blood Pressure
When it comes to choosing a canned soup for better blood pressure, Harris-Pincus and Koszyk are big fans of label reading. So, be sure to check out the ingredient list and the Nutrition Facts panel. It’s the best way to know what is—and isn’t—in your can.
Here are a few of their other favorite tips to find a soup for better blood pressure.
Opt for lower sodium varieties:Choose soups with less than 500 milligrams of sodium per serving. There are many available that pack plenty of flavor! If you can’t find a soup with fewer than 500 milligrams of sodium, Harris-Pincus recommends adding a little low-sodium chicken, vegetable or beef broth to dilute the sodium.
Volumize with produce:While many of these soups pack more than 2 grams of fiber per serving, there’s always room for more vegetables. So, toss in a handful of frozen veggies. In addition to fiber, potassium and antioxidants, you’ll also scoremagnesium, another nutrient that helps manage blood pressure.
Power up the protein:When possible, Koszyk recommends choosing a soup with roughly 10 grams of protein per serving. If your favorite soup has less than 10 grams, try adding a low-sodium, lean protein, such as legumes, chicken breast or lean beef.
The Bottom Line
Nutrition experts agree—you can absolutely enjoy the occasional bowl of canned soup and still keep your blood pressure in check. The trick is to find one that’s low in sodium and rich in legumes or vegetables. In return, you’ll score blood pressure–regulating nutrients like potassium and fiber. Since nutrition can vary from brand to brand, don’t forget to check out the ingredient list and Nutrition Facts panel.
But don’t stop there. For even more nutrition, pump up your soup with healthy, filling ingredients like vegetables, beans or lean protein. Then get ready to dig into a warm, nourishing bowl of comfort!
The 6 Best Canned Soups for Better Blood Sugar, According to Dietitians
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Zhao N, Jiao K, Chiu Y-H, Wallace TC.Pulse Consumption and Health Outcomes: A Scoping Review.Nutrients. 2024; 16(10):1435.U.S. Department of Agriculture. FoodData Central.SMART SOUP, French Lentil.National Institute of Health. Office of Dietary Supplements.Potassium.Gustafson CR, Rose DJ.Consideration of nutrients of public health concern highlighted in the Dietary Guidelines for Americans 2020-2025 among a large sample of US primary shoppers.Appetite. 2023;181:106399. doi:10.1016/j.appet.2022.106399U.S. Department of Agriculture. FoodData Central.Soup, vegetable soup, condensed low sodium, prepared with equal volume water.Tejani VN, Dhillon SS, Damarlapally N, et al.The relationship between dietary fiber intake and blood pressure worldwide: a systematic review.Cureus. 2023;15(9):e46116. doi:10.7759/cureus.46116U.S. Department of Agriculture. FoodData Central.Split pea soup, canned, reduced sodium, prepared with water or ready-to-serve.Clark JL, Taylor CG, Zahradka P.Black beans and red kidney beans induce positive postprandial vascular responses in healthy adults: A pilot randomized cross-over study.Nutrition Metabolism and Cardiovascular Diseases. 2020;31(1):216-226. doi:10.1016/j.numecd.2020.07.042U.S. Department of Agriculture. FoodData Central.Soup, black bean, canned, prepared with equal volume water.Islam S.Sweetpotatoes [ Ipomoea batatas (L.) lam]: the superfood of the Next Century? An intensive review on their potential as a sustainable and versatile food source for future generations.CyTA - Journal of Food. 2024;22(1). doi:10.1080/19476337.2024.2397553U.S. Department of Agriculture. FoodData Central.Sweet potato minestrone soup, Sweet potato minestrone.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Zhao N, Jiao K, Chiu Y-H, Wallace TC.Pulse Consumption and Health Outcomes: A Scoping Review.Nutrients. 2024; 16(10):1435.U.S. Department of Agriculture. FoodData Central.SMART SOUP, French Lentil.National Institute of Health. Office of Dietary Supplements.Potassium.Gustafson CR, Rose DJ.Consideration of nutrients of public health concern highlighted in the Dietary Guidelines for Americans 2020-2025 among a large sample of US primary shoppers.Appetite. 2023;181:106399. doi:10.1016/j.appet.2022.106399U.S. Department of Agriculture. FoodData Central.Soup, vegetable soup, condensed low sodium, prepared with equal volume water.Tejani VN, Dhillon SS, Damarlapally N, et al.The relationship between dietary fiber intake and blood pressure worldwide: a systematic review.Cureus. 2023;15(9):e46116. doi:10.7759/cureus.46116U.S. Department of Agriculture. FoodData Central.Split pea soup, canned, reduced sodium, prepared with water or ready-to-serve.Clark JL, Taylor CG, Zahradka P.Black beans and red kidney beans induce positive postprandial vascular responses in healthy adults: A pilot randomized cross-over study.Nutrition Metabolism and Cardiovascular Diseases. 2020;31(1):216-226. doi:10.1016/j.numecd.2020.07.042U.S. Department of Agriculture. FoodData Central.Soup, black bean, canned, prepared with equal volume water.Islam S.Sweetpotatoes [ Ipomoea batatas (L.) lam]: the superfood of the Next Century? An intensive review on their potential as a sustainable and versatile food source for future generations.CyTA - Journal of Food. 2024;22(1). doi:10.1080/19476337.2024.2397553U.S. Department of Agriculture. FoodData Central.Sweet potato minestrone soup, Sweet potato minestrone.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Zhao N, Jiao K, Chiu Y-H, Wallace TC.Pulse Consumption and Health Outcomes: A Scoping Review.Nutrients. 2024; 16(10):1435.U.S. Department of Agriculture. FoodData Central.SMART SOUP, French Lentil.National Institute of Health. Office of Dietary Supplements.Potassium.Gustafson CR, Rose DJ.Consideration of nutrients of public health concern highlighted in the Dietary Guidelines for Americans 2020-2025 among a large sample of US primary shoppers.Appetite. 2023;181:106399. doi:10.1016/j.appet.2022.106399U.S. Department of Agriculture. FoodData Central.Soup, vegetable soup, condensed low sodium, prepared with equal volume water.Tejani VN, Dhillon SS, Damarlapally N, et al.The relationship between dietary fiber intake and blood pressure worldwide: a systematic review.Cureus. 2023;15(9):e46116. doi:10.7759/cureus.46116U.S. Department of Agriculture. FoodData Central.Split pea soup, canned, reduced sodium, prepared with water or ready-to-serve.Clark JL, Taylor CG, Zahradka P.Black beans and red kidney beans induce positive postprandial vascular responses in healthy adults: A pilot randomized cross-over study.Nutrition Metabolism and Cardiovascular Diseases. 2020;31(1):216-226. doi:10.1016/j.numecd.2020.07.042U.S. Department of Agriculture. FoodData Central.Soup, black bean, canned, prepared with equal volume water.Islam S.Sweetpotatoes [ Ipomoea batatas (L.) lam]: the superfood of the Next Century? An intensive review on their potential as a sustainable and versatile food source for future generations.CyTA - Journal of Food. 2024;22(1). doi:10.1080/19476337.2024.2397553U.S. Department of Agriculture. FoodData Central.Sweet potato minestrone soup, Sweet potato minestrone.
Zhao N, Jiao K, Chiu Y-H, Wallace TC.Pulse Consumption and Health Outcomes: A Scoping Review.Nutrients. 2024; 16(10):1435.
U.S. Department of Agriculture. FoodData Central.SMART SOUP, French Lentil.
National Institute of Health. Office of Dietary Supplements.Potassium.
Gustafson CR, Rose DJ.Consideration of nutrients of public health concern highlighted in the Dietary Guidelines for Americans 2020-2025 among a large sample of US primary shoppers.Appetite. 2023;181:106399. doi:10.1016/j.appet.2022.106399
U.S. Department of Agriculture. FoodData Central.Soup, vegetable soup, condensed low sodium, prepared with equal volume water.
Tejani VN, Dhillon SS, Damarlapally N, et al.The relationship between dietary fiber intake and blood pressure worldwide: a systematic review.Cureus. 2023;15(9):e46116. doi:10.7759/cureus.46116
U.S. Department of Agriculture. FoodData Central.Split pea soup, canned, reduced sodium, prepared with water or ready-to-serve.
Clark JL, Taylor CG, Zahradka P.Black beans and red kidney beans induce positive postprandial vascular responses in healthy adults: A pilot randomized cross-over study.Nutrition Metabolism and Cardiovascular Diseases. 2020;31(1):216-226. doi:10.1016/j.numecd.2020.07.042
U.S. Department of Agriculture. FoodData Central.Soup, black bean, canned, prepared with equal volume water.
Islam S.Sweetpotatoes [ Ipomoea batatas (L.) lam]: the superfood of the Next Century? An intensive review on their potential as a sustainable and versatile food source for future generations.CyTA - Journal of Food. 2024;22(1). doi:10.1080/19476337.2024.2397553
U.S. Department of Agriculture. FoodData Central.Sweet potato minestrone soup, Sweet potato minestrone.
