The 8 Best Canned Foods for High Blood Pressure

Are you making an attempt to look at your sodium consumption? Most folks absorb far an excessive amount of, and extreme consumption can enhance your threat of coronary heart illness and hypertension. So, conserving sodium consumption in test is much more vital for these with hypertension, which is sort of half of the grownup inhabitants within the U.S.

If you’ve gotten hypertension, it’s probably that canned items are in your no-no record due to their dangerous status for being excessive in sodium. In reality, canned soups are one of many “salty six”—in style meals recognized by the American Heart Association as culprits for extra dietary sodium consumption. But earlier than you write off canned items for good (and miss out on a bunch of nutrient-dense and handy staples), we’re right here to reassure you that they’ll nonetheless be part of a blood pressure-friendly weight-reduction plan. 

Adopting the Dietary Approaches to Stop Hypertension (DASH) weight-reduction plan has been proven to be a stable technique for stopping and treating hypertension. A pillar of the DASH weight-reduction plan is to restrict dietary sodium to not more than 2,300 milligrams per day, which is 1 teaspoon of salt. Canned meals may be fairly excessive in sodium, so search for low-sodium or no-salt-added choices. Draining and rinsing canned meals can even cut back sodium by as much as 41%.

Additionally, like many diets, the DASH weight-reduction plan emphasizes the significance of vegatables and fruits. But right here’s one factor: it doesn’t specify that they have to be contemporary. Canned produce continues to be filled with the identical heart-healthy vitamins. The identical goes for high-quality canned proteins like fish and legumes.

In this text, we’ll overview what to search for on canned meals labels when purchasing and the highest canned meals for hypertension beneficial by dietitians. 

1. Canned Sardines

“Canned sardines are filled with omega-3 fatty acids and calcium, each helpful for blood strain. Omega 3s assist decrease blood strain by lowering irritation, and calcium is a vital mineral within the DASH weight-reduction plan, an consuming sample designed to decrease blood strain,” says Veronica Rouse, M.A.N., RD, CDE, proprietor of The Heart Dietitian. Just one (5-ounce) can of sardines gives a big quantity of heart-healthy omega-3s, together with 18 grams of protein and 20% to 25% of the Daily Value for calcium, which is 1,300 mg. Not certain how one can use canned sardines? Try them in Greek Salad with Sardines. However, since sardines may be excessive in sodium, we advocate having fun with 1 cup of this salad as an alternative of the beneficial serving measurement, which is 2 cups. 

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2. Canned Beans

There’s so much to like a couple of humble can of beans—it is a versatile pantry staple that’s budget-friendly, handy and nutrient-dense. “Eating canned beans is an effective way to assist maintain your blood strain in line,” says Laura M. Ali, M.S., RDN, a culinary nutritionist primarily based in Pittsburgh, and creator of the cookbook MIND Diet for Two. “They are a very good supply of potassium, magnesium and fiber—vitamins which are vital for blood strain management. You can discover a wide range of low-sodium choices, too.” In reality, research have linked larger intakes of legumes (like beans) with decrease blood strain.

Just a half-cup of low-sodium canned black beans gives a whopping 8 grams of fiber, 7 grams of protein, and blood pressure-lowering micronutrients like calcium and potassium. More particularly, calcium performs a vital function in controlling blood movement by regulating the narrowing and widening of blood vessels. 

Choosing the low-sodium possibility gives about half the sodium of a typical can of black beans. Enjoy this stunning One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta whereas serving to to guard your coronary heart. 

3. Canned Tomatoes

Canned tomatoes are a flexible pantry staple that can be utilized in lots of dishes, from pasta to soup and sauces. They are additionally loaded with heart-healthy advantages. A half-cup serving of canned crushed tomatoes with no added salt just isn’t solely low in sodium however gives 10% of the Daily Value for potassium. 

Potassium helps counteract the consequences of sodium by selling its elimination via urine and by enjoyable blood vessel partitions. Additionally, canned tomatoes are wealthy in lycopene, a heart-healthy antioxidant that may assist forestall heart problems. For a scrumptious heart-healthy dinner utilizing canned tomatoes, make this Vegetarian Stuffed Cabbage.

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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 sufficient. No-salt-added canned tuna is certainly one of our go-to picks; it’s budget-friendly, versatile and filled with omega-3s, which may decrease blood strain. In reality, a overview that included nearly 5,000 individuals discovered that simply 2 grams of omega-3s day by day considerably lowered blood strain. A 3-ounce portion of canned tuna not solely gives 22 grams of high-quality protein, nevertheless it’s additionally a very good supply of calcium and potassium. Need some inspiration? Give this Pasta, Tuna & Roasted Pepper Salad a strive. 

5. Canned Pumpkin

Next time you store for pantry staples, add a can of potassium-rich pumpkin to your cart. “Incorporating extra potassium-rich meals like canned pumpkin will help stability out the detrimental unwanted side effects of salt in your blood strain,” says Rouse. A 1-cup serving of canned pumpkin with no added salt has round 11% of the Daily Value for potassium, which is 4,700 mg. Rouse provides, “Canned pumpkin is not only for pumpkin pie. I take advantage of all of it 12 months spherical in in a single day oats, pumpkin oatmeal, and my youngsters love pumpkin muffins.” These Healthy Pumpkin Muffins are good for a heart-healthy breakfast on the go or a candy noon snack. 

6. Canned Pineapple

Fresh pineapple isn’t at all times available all year long, so canned pineapple packed in juice is a dependable various. Not solely is that this in style tropical fruit scrumptious, however it could additionally assist decrease your blood strain. A 1-cup serving of cubed pineapple has over 2 grams of fiber and is an effective supply of potassium. Fiber has been related to serving to cut back the danger of coronary heart illness and decrease blood strain. Enjoy a slice of this moist Pineapple Coffee Cake together with your subsequent cup of espresso. But we advise conserving your portion small, because it has extra sodium than we advocate for a heart-healthy dessert. 

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7. Canned Spinach

Canned spinach might not be as in style as contemporary and frozen, however we predict Popeye could have been onto one thing. Canned spinach accommodates a bunch of health-promoting vitamins, together with ones that may decrease blood strain. One cup of canned spinach has over 5 grams of fiber in addition to blood pressure-friendly potassium, magnesium and calcium. Green leafy greens like spinach additionally include nitrates, which assist blood vessels loosen up, reducing blood strain. In reality, a research discovered that those that consumed at the very least 1 cup of leafy greens per day had decrease blood strain and a decrease total threat of coronary heart illness.

8. Canned Beets

“Bright purple and filled with antioxidants, canned beets are a wonderful alternative for serving to to take care of a wholesome blood strain,” says Ali. “They include a wide range of heart-healthy vitamins, together with fiber, potassium, vitamin C and B nutritional vitamins. In addition, their stunning purple colour comes from plant compounds referred to as phytonutrients, together with one referred to as betalains—a nutrient that has been proven to assist cut back irritation and should contribute to reducing blood strain”. Like spinach, beets are additionally naturally wealthy in nitrates, which Ali says could assist decrease blood strain and reduce coronary heart threat. Just make sure to double-check the label, since some canned beets have added sugar or salt. Use them on this Charred Onions & Beets with Creamy Feta Dressing recipe. As with some recipes above, this has a bit extra sodium and saturated fats than we might advocate, so be aware of the portion measurement.

The Bottom Line

Canned meals are identified to be larger in sodium. And in the event you’re making an attempt to restrict your sodium consumption to handle hypertension, you’ll have been avoiding them. But don’t toss them out but! Canned meals nonetheless have so much to supply, together with different blood pressure-friendly vitamins like fiber, potassium, calcium, magnesium and omega-3s. Use this record to inventory your pantry with staples that may make it a lot simpler to plan heart-healthy meals to handle your blood strain. 

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