Canned food plays a surprising role in the diet of people with high blood pressure, even though many immediately think of too much salt. Naturally, sodium is necessary for certain bodily functions, but an excess (which can cause heart problems and high blood pressure) is something you’d rather avoid.
In the United States, nearly half of the adult population struggles with high blood pressure, making it extremely important to consciously choose foods that can help regulate blood pressure and promote healthy heart function.
The DASH diet and sodium: how to approach it
The DASH diet (Dietary Approaches to Stop Hypertension) is known as an effective way to help prevent and lower the symptoms of high blood pressure. An important part of this diet is limiting daily sodium intake to a maximum of 2,300 milligrams (about one teaspoon of salt). While canned foods often contain extra sodium, there are clever tricks to reduce it. You can choose varieties with low sodium or without added salt, and by rinsing and draining the food, you can sometimes reduce the sodium content by up to 40%.
The DASH diet also emphasizes eating plenty of fruits and vegetables, and luckily, these are often available in canned form (for when you’re in a rush and don’t want to sacrifice nutritional value, as long as you watch out for salt).
The Canned Foods That Could Save Your Heart
When managing high blood pressure, it’s important to choose foods that support heart health. While canned foods often get a bad rap for being high in sodium, there are several options that can actually help regulate blood pressure and provide essential nutrients. Here are some of the best canned food choices that can contribute to a heart-healthy diet.
1. Canned Sardines and Beans
Canned sardines are packed with omega-3 fatty acids and calcium, which can help lower blood pressure. A can of sardines provides not only a hefty dose of protein but also 20% to 25% of your daily calcium needs. Be sure to choose varieties without added salt, as that means extra sodium.
Canned beans, such as black beans, are an excellent source of potassium, magnesium, and fiber—all key elements if you want to keep your blood pressure in check. A half-cup of low-sodium black beans provides about 8 grams of fiber and a range of micronutrients that contribute to health benefits.
2. Tomatoes, Tuna, and Pumpkin: Easy and Nutritious
Canned tomatoes, especially those without added salt, are full of potassium and lycopene (an antioxidant that can help prevent heart problems).
Canned tuna is recommended by the 2020-2025 Dietary Guidelines for Americans. These guidelines suggest that you should eat 227 grams of seafood per week, partly because of the omega-3 fatty acids that are good for blood pressure. Also, canned pumpkin is not to be underestimated: one cup provides about 11% of your daily potassium requirement.
3. Pineapple, Spinach, and Beets: Surprisingly Healthy
A cup of canned pineapple provides over 2 grams of fiber and is a good source of potassium (which helps keep blood pressure in check).
Vegetables like canned spinach are rich in nitrates, which help relax your blood vessels. A serving of spinach also contains over 5 grams of fiber and delivers important minerals such as magnesium and calcium. Canned beets are known for their phytonutrients, such as betalains, which help reduce inflammation, and they contain fiber, potassium, and vitamin C.
