Are you trying to watch your sodium intake? Most people consume way 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, who make up nearly half of the adult population in the United States.
If you have high blood pressure, canned foods are likely on your no-go list due to their bad reputation for being high in sodium. In fact, canned soups are one of the “six salty foods” — popular foods identified by the American Heart Association as responsible for excess dietary sodium intake. But before you ditch canned goods for good (and miss out on a host of convenient, nutrient-rich staples), we’re here to reassure you that they can still be part of a diet blood pressure-friendly food.
Adopting the DASH (Dietary Approaches to Stop Hypertension) diet has been shown to be a solid strategy for preventing and treating high blood pressure. One of the pillars of the DASH diet is to limit dietary sodium intake to no more than 2,300 mg per day, or one teaspoon of salt. Canned foods can be quite high in sodium, so look for low-sodium or no-added-salt options. Draining and rinsing canned foods can also reduce sodium by up to 41%.
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 have to be fresh. Canned products still contain the same heart-healthy nutrients. The same goes for high-quality canned proteins like fish and legumes.
In this article, we’ll review 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 full of 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, a diet designed to lower blood pressure,” says Veronica Rouse, MAN, RD, CDE, owner of The Heart Dietitian. Just one can of sardines (5 ounces) provides a significant amount of heart-healthy omega-3s, along with 18 grams of protein and more than 20 to 25 percent of the daily calcium intake, which is 1,300 mg. . Don’t know how to use canned sardines? Try them in Greek salad with sardines. However, because sardines can be high in sodium, we recommend enjoying one cup of this salad instead of the recommended serving size, which is 2 cups.
2. Canned Beans
There’s a lot to love about a humble can of beans: They’re a versatile pantry staple that’s economical, convenient, and nutrient-rich. “Eating canned beans is a great way to keep your blood pressure under control,” says Laura M. Ali, MS, RDN, a culinary nutritionist based in Pittsburgh, Pennsylvania and author of the cookbook. MIND diet for two. “They are a good source of potassium, magnesium and fiber, important nutrients for blood pressure control. You can also find a variety of low sodium options.” In fact, studies have linked higher consumption of legumes (like beans) to lower blood pressure.
Just half a cup of low-sodium canned black beans provides 8 grams of fiber, 7 grams of protein, and blood pressure-lowering micronutrients like calcium and potassium. Specifically, calcium plays a crucial role in controlling blood flow by regulating the narrowing and widening of blood vessels.
Choosing the low-sodium option provides about half the sodium found in a typical can of black beans. Enjoy this beautiful orzo with white beans, spinach and sun-dried tomatoes with lemon and feta while protecting your heart.
3. Canned tomatoes
Canned tomatoes are a versatile staple that can be used in many dishes, from pastas to soups and sauces. They’re also packed with heart-healthy benefits. Half a cup of canned crushed tomatoes with no added salt is not only low in sodium, but provides 10% of the daily potassium value.
Potassium helps counteract the effects of sodium by promoting its elimination through urine and relaxing the walls of blood vessels. Additionally, canned tomatoes are rich in lycopene, an antioxidant that is good for the heart because it helps prevent cardiovascular disease. For a delicious heart-healthy dinner with canned tomatoes, make this vegetarian stuffed cabbage.
4. Canned tuna
The 2020-2025 Dietary Guidelines for Americans recommend adults eat 8 ounces of seafood per week. However, many Americans don’t eat enough. No-salt-added canned tuna is one of our favorite choices; it’s economical, versatile, and rich in omega-3s that can lower blood pressure. In fact, a study of nearly 5,000 participants found that just 2 grams of omega-3 per day significantly reduced blood pressure. A 3-ounce serving of canned tuna not only provides 22 grams of high-quality protein, but is also a good source of calcium and potassium. Need inspiration? Try this pasta, tuna and roasted pepper salad.
5. Canned Pumpkin
The next time you’re shopping for pantry staples, add a can of potassium-rich pumpkin to your cart. “Incorporating more potassium-rich foods, like canned pumpkin, can help balance the negative side effects of salt on your blood pressure,” says Rouse. A one-cup serving of no-salt-added canned pumpkin provides about 11 percent of the daily potassium intake, or 4,700 mg. “Canned pumpkin isn’t just for pumpkin pie. I use it all year round in oatmeal, pumpkin oatmeal and my kids love pumpkin muffins. These healthy pumpkin muffins are perfect for a healthy on-the-go breakfast or a sweet midday snack.
6. Canned Pineapple
Fresh pineapple is not always 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 lower your blood pressure. A 1-cup serving of cubed pineapple contains more than 2 grams of fiber and is a good source of potassium. Fiber has been linked to reducing 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 suggest 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 may have found something. Canned spinach contains a host of health-promoting nutrients, including those that can lower blood pressure. One cup of canned spinach contains more than 5 grams of fiber and blood pressure-healthy potassium, magnesium and calcium. Green leafy vegetables like spinach also contain nitrates, which help blood vessels relax 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 a great 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. Plus, their beautiful red color comes from plant compounds called phytonutrients, including one called betalains, a nutrient that helps reduce inflammation and may help lower blood pressure. Like spinach, beets are naturally high in nitrates, which Ali says can help lower blood pressure and decrease heart risk.17 Just be sure to check the label, as some canned beets contain added sugar or salt. Use them in this recipe for Grilled Onions and Beets with Creamy Feta Dressing. Like the other recipes above, this one has a bit more sodium and saturated fat than we recommend, so be careful with portion sizes.
The essential
Canned foods are known to be higher in sodium. And if you’re trying to limit their sodium intake to manage high blood pressure, you may have been avoiding them. But don’t throw them away 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 easier to plan heart-healthy meals to manage your blood pressure.