by Are you trying to watch your sodium intake? Most people take far too much, and excessive consumption can increase your risk of heart disease and high blood pressure. So, checking their sodium intake is even more important for those with high blood pressure, which makes up nearly half of the US adult population.
If you have high blood pressure, canned goods are probably on your no-one list because of their bad reputation for being high in sodium. In fact, canned soups are one of the “six salty ones”—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 many nutrient-dense and convenient staples), we’re here to reassure you that they can still be part of a blood pressure-supportive diet.
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 limiting 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- or no-salt options. Draining and rinsing canned foods can 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 are still packed with the same heart-healthy nutrients. The same goes for high-quality canned proteins such as 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 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-3s, as well as 18 grams of protein and over 20-25% of the daily value of calcium, which is 1,300 mg. Not sure how to use canned sardines? Try them in a Greek Salad with Sardines. However, since sardines can be high in sodium, we recommend enjoying one cup of this salad instead of the recommended amount of 2 cups.
2. Canned Beans
There’s a lot to love about the humble can of beans—it’s a versatile pantry staple that’s budget-friendly, convenient, and nutrient-dense. “Eating canned beans is a great way to keep your blood pressure in line,” 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 controlling blood pressure. You can also find a variety of low sodium options”. In fact, higher intakes of legumes (such as beans) have been linked to lower blood pressure.
Just half a cup of canned low-sodium black beans provides 8 grams of fiber, 7 grams of protein, and blood pressure-lowering micronutrients like calcium and potassium. Specifically, calcium plays a critical role in regulating blood flow by controlling the narrowing and dilation of blood vessels.
Choosing the low-sodium option provides about half the sodium in a can of black beans. Enjoy the beautiful One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta and protect 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 are also loaded 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 value for potassium.
Potassium helps counteract the effects of sodium by promoting excretion through urine and by relaxing blood vessel walls. In addition, canned tomatoes are rich in lycopene, a heart-healthy antioxidant, as it helps prevent cardiovascular disease. For a delicious heart-healthy dinner using canned tomatoes, make this Vegetarian Stuffed Cabbage.
4. Canned Tuna
The 2020-2025 Dietary Guidelines for Americans recommend that adults eat 8 ounces of seafood weekly. However, many Americans do not eat enough. One of our go-to picks is unsalted tinned tuna; it’s budget-friendly, versatile and packed with omega-3s that can lower blood pressure. In fact, a review that included nearly 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 is also a good source of calcium and potassium. Need inspiration? Try this Pasta, Tuna & 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. One cup of canned pumpkin with no added salt provides about 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, pumpkin oatmeal, and my kids love pumpkin muffins.” These Healthy Pumpkin Muffins are perfect for a heart-healthy breakfast on the go or a sweet midday snack.
6. Canned Pineapple
Fresh pineapple is not always readily available throughout the year, so canned pineapple packed in juice is a reliable option. This popular tropical fruit is not only delicious, but it may also lower your blood pressure. One cup serving of cubed pineapple has more than 2 grams of fiber and is a good source of potassium. Fiber is associated with helping to reduce the risk of heart disease and lower blood pressure. Enjoy a slice of this moist Pineapple Coffee Cake with your next cup of coffee. But we recommend keeping it small since it has more sodium than we 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 many health-promoting nutrients, including ones that can lower blood pressure. One cup of canned spinach contains over 5 grams of blood pressure-friendly potassium, magnesium and calcium. Green leafy vegetables like spinach also contain nitrates, which help relax blood vessels, lowering blood pressure. In fact, a study found that those who ate at least 1 cup of leafy greens a 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. 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 help lower blood pressure”. Like spinach, beets are also 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 Charred Onions & Beets with Feta Cream Dressing. Like other recipes above, this one has a little more sodium and saturated fat than recommended, so watch the portion size.
The Bottom Line
Canned foods are known to be higher in sodium. And if you are trying to limit your sodium intake to manage high blood pressure, you may have been avoiding it. But don’t throw them out just yet! Canned foods still have a lot to offer, including other nutrients that support blood pressure 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.
