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Are you trying to watch your sodium intake? Most people take in far too much, and excessive consumption can increase your risk of heart disease and high blood pressure.So, keeping sodium intake in check is even more important for those with high blood pressure, which is nearly half of the adult population in the U.S.
Additionally, like many diets, the DASH diet emphasizes the importance of fruits and vegetables. But here’s one thing: it doesn’t specify that they must be fresh. Canned produce is still packed with the same heart-healthy nutrients. The same goes for high-quality canned proteins like fish and legumes.
5 Weird Signs You’re Probably Eating Too Much Salt
1. Canned Sardines
2. Canned Beans
There’s a lot to love about a humble can of beans—it’s a versatile pantry staple that is budget-friendly, convenient and nutrient-dense. “Eating canned beans is a great way to help keep your blood pressure in line,” saysLaura M. Ali, M.S., RDN, a culinary nutritionist based in Pittsburgh, and author of the cookbookMIND Diet for Two. “They are a good source of potassium, magnesium and fiber—nutrients that are important for blood pressure control. You can find a variety of low-sodium options, too.” In fact, studies have linked higher intakes of legumes (like beans) with lower blood pressure.
Choosing the low-sodium option provides about half the sodium of a typical can of black beans.Enjoy this beautifulOne-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Fetawhile helping to protect your heart.
I’m a Dietitian & These Are the Reasons Why I Love Canned Beans
3. Canned Tomatoes
Canned tomatoes are a versatile pantry staple that can be used in many dishes, from pasta to soup and sauces. They are also loaded with heart-healthy benefits. A half-cup serving of canned crushed tomatoes with no added salt is not only low in sodium but provides 10% of the Daily Value for potassium.
4. Canned Tuna
The 2020-2025 Dietary Guidelines for Americans recommends that adults eat 8 ounces of seafood weekly.However, many Americans don’t eat enough. No-salt-added canned tuna is one of our go-to picks; it’s budget-friendly, versatile and packed withomega-3s, which can lower blood pressure. In fact, a review that included almost 5,000 participants found that just 2 grams of omega-3s daily significantly lowered blood pressure.A 3-ounce portion of canned tuna not only provides 22 grams of high-quality protein, but it’s also a good source of calcium and potassium.Need some inspiration? Give thisPasta, Tuna & Roasted Pepper Salada try.
5 Reasons You Should Eat More Canned Fish, According to a Dietitian
5. Canned Pumpkin
Next time you shop for pantry staples, add a can of potassium-rich pumpkin to your cart. “Incorporating more potassium-rich foods like canned pumpkin can help balance out the negative side effects of salt on your blood pressure,” says Rouse. A 1-cup serving of canned pumpkin with no added salt has around 11% of the Daily Value for potassium, which is 4,700 mg.Rouse adds, “Canned pumpkin is not just for pumpkin pie. I use it all year round in overnight oats, pumpkin oatmeal, and my kids love pumpkin muffins.” TheseHealthy Pumpkin Muffinsare perfect for a heart-healthy breakfast on the go or a sweet midday snack.
6. Canned Pineapple
Fresh pineapple isn’t always readily available throughout the year, so canned pineapple packed in juice is a reliable alternative. Not only is this popular tropical fruit delicious, but it may also help lower your blood pressure. A 1-cup serving of cubed pineapple has over 2 grams of fiber and is a good source of potassium.Fiber has been associated with helping reduce the risk of heart disease and lower blood pressure.Enjoy a slice of a moist coffee cake with your next cup of coffee. But we suggest keeping your portion small, since it has more sodium thanwe recommend for a heart-healthy dessert.
7. Canned Spinach
Canned spinach may not be as popular as fresh and frozen, but we think Popeye may have been onto something. Canned spinach contains a host of health-promoting nutrients, including ones that can lower blood pressure. One cup of canned spinach has over 5 grams of fiber as well as blood pressure-friendly potassium, magnesium and calcium.Green leafy vegetables like spinach also contain nitrates, which help blood vessels relax, lowering blood pressure. In fact, a 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 for helping to maintain a healthy blood pressure,” says Ali. “They contain a variety of heart-healthy nutrients, including fiber, potassium, vitamin C and B vitamins. In addition, their beautiful red color comes from plant compounds called phytonutrients, including one called betalains—a nutrient that has been shown to help reduce inflammation and may contribute to lowering blood pressure”.Like spinach, beets are also naturally rich in nitrates, which Ali says may help lower blood pressure and decrease heart risk.Just be sure to double-check the label, since some canned beets have added sugar or salt. As with some recipes above, this has a bit more sodium and saturated fat than we would recommend, so be mindful of the portion size.
The Bottom Line
Canned foods are known to be higher in sodium. And if you’re trying to limit your sodium intake to manage high blood pressure, you may have been avoiding them. But don’t toss them out yet! Canned foods still have a lot to offer, including other blood pressure-friendly nutrients like fiber, potassium, calcium, magnesium and omega-3s. Use this list to stock your pantry with staples that will make it much easier to plan heart-healthy meals to manage your blood pressure.
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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.
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