- Sodium is a mineral necessary for many bodily processes.
- Too much sodium increases the risk of heart disease and high blood pressure.
- Many canned foods, such as beans and beets, can still be consumed, even when you look at your sodium.
Do you try to look at your sodium intake? Most people absorb far too much and excessive consumption can increase their risk of heart disease and high blood pressure. And keeping the sodium in control is even more important for those who already have blood pressure, which represents almost half of the adult population in the United States
If you have high blood pressure, preserves are probably on your list of things to do because of their poor reputation of being rich in sodium. In fact, canned soups are one of the “salty six”: popular foods identified by the American Heart Association as culprits for excess of food sodium consumption. But before tidying the canned for good – and missing a multitude of staples rich in nutrients and practices – we are here to reassure you that they can always be part of a Blood pressure diet.
Adopt the Food approaches to stop the hypertension diet (DASH) turned out to be a solid strategy to prevent and treat high blood pressure. A pillar of the Dash diet consists in limiting food sodium to no more than 2,300 milligrams per day, or 1 teaspoon of salt. Canned foods can be quite rich in sodium, so look for low sodium or salt -free options. The emptying and rinsing of canned food can also reduce sodium up to 40%.
In addition, like many diets, the Dash diet emphasizes the importance of fruits and vegetables. But here is one thing: it does not specify that they must be fresh. Canned products are always packed with the same healthy nutrients for the heart. The same goes for high quality canned proteins such as fish and legumes.
In this article, we will review what to look for on canned food labels during shopping and superior canned foods for high blood pressure recommended by dietitists.
1. canned sardines
“Canned sardines are filled with omega-3 fatty acids and calcium, both beneficial for blood pressure. Omega 3 help lower blood pressure by reducing inflammation, and calcium is an important mineral in the DASH diet, a food model designed to lower blood pressure, ”explains Veronica Rouse, Man, RD, CDEowner of the dietitian heart.
Only one (5 ounce) of sardines provides a large amount of healthy omega-3 for the heart, as well as 18 grams of protein and 20% to 25% of the daily value of calcium, which is 1300 mg. You don’t know how to use canned sardines? Try them in Greek salad with sardines. Since sardines can be rich in sodium, we recommend that you enjoy 1 cup of this salad instead of the recommended portion, which represents 2 cups. Or buy salt -free sardines and enjoy the full size.
2. Canned beans
There is a lot to love in a humble can of beans, because it is a must-see of versatile pantry which is favorable to a budget, practical and rich in nutrients. “Eating canned beans is a great way to help keep your blood pressure online,” said Laura M. Ali, MS, RDNA culinary nutritionist based in Pittsburgh and author of the kitchen book Director of the Spirit for two. “They are a good source of potassium, magnesium and fiber – nutrients that are important for control of blood pressure. You can also find a variety of low sodium options. ”
Studies have linked higher benefits of legumes (such as beans) with lower blood pressure. Half a cup of black bean kept with low sodium offers 8 grams of fiber, 7 grams of protein and hypotestrative micronutrients such as calcium and potassium. More precisely, Calcium plays a crucial role in the control of the blood flow by regulating the narrowing and enlargement of the blood vessels.
The choice of the low sodium option provides approximately half of the sodium of a typical black bean box. Take advantage of this beautiful Orzo of white beans, spinach and dried tomatoes in the sun with lemon and feta While helping to protect your heart.
3. Canned tomatoes
Canned tomatoes are a must of the versatile pantry that can be used in many dishes, soup pasta and sauces. They are also responsible for healthy cardiac services. A portion of half a cup of crushed tomatoes canned without added salt is not only low in sodium, but also provides 10% of the daily value of potassium.
Potassium helps to counter the effects of sodium by promoting its elimination through urine and relaxing the walls of blood vessels. In addition, canned tomatoes are rich in lycopene, a healthy antioxidant for the heart that can help prevent cardiovascular disease. For a delicious heart health dinner using canned tomatoes, do it Tomato soup (Serve it with our Spinach and artichokes soak the toasted cheese For a full meal!).
4. Canned tuna
The 2020-2025 food directives for Americans recommend that adults eat 8 ounces of seafood each week. However, many Americans do not eat enough. Salt canned tuna is one of our favorite choices; It is suitable for a versatile budget and filled with omega-3which can lower blood pressure. In fact, a review that included nearly 5,000 participants revealed that only 2 grams of omega-3 have significantly reduced blood pressure. A part of 3 ounces of canned tuna provides not only 22 grams of high quality protein, but it is also a good source of calcium and potassium. Need inspiration? Give Tuna spinach salad at lawyer A test.
5. canned pumpkin
The next time you buy pantry staples, add a potassium-rich pumpkin box to your cart. “Incorporating more foods rich in potassium like canned pumpkin can help balance the negative side effects of salt on your blood pressure,” said Rouse.
A portion with 1 cup of pumpkin pumpkin without additional salt to approximately 11% of the daily value of potassium, or 4,700 mg. “The canned pumpkin is not only for the pumpkin pie,” explains Rouse. “I use it all year round in the oat of one night, the pumpkin oatmeal and my children love pumpkin muffins.” These Healthy pumpkin muffins are perfect for a healthy breakfast for the heart on the move or a sweet midday snack.
6. canned pineapple
Fresh pineapple is not always easily available throughout the year, so canned pineapple packaged in juice is a reliable alternative. Not only is this popular tropical fruit delicious, but it can also help lower your blood pressure. A portion with 1 cup of pineapple in cubes has more than 2 grams of fiber and is a good source of potassium. Fiber has been associated with reducing the risk of heart disease and lower blood pressure. Exchange the pineapple canned for fresh in our Pineapple salsa For your next Taco or Sirote evening on a Pineapple green smoothie For breakfast.
7. Canned spinach
Canned spinach may not be as popular as it is fresh and frozen, but we think Popeye may have been on something. Canned spinach contains a multitude of nutrients promoting health, including those that can lower blood pressure. A cup of canned spinach has more than 5 grams of fiber as well as potassium, magnesium and calcium respectful of blood pressure. Green leafy vegetables like spinach Also contain nitrates, which help blood vessels to relax, lowering blood pressure. A study revealed that those who consumed at least 1 cup of green leafy vegetables per day had lower blood pressure and a global risk of lower heart disease. Add the canned spinach to quiches, pasta and smoothies.
8. Candy beate
“Bright red and full of antioxidants, canned beets are an excellent choice to help maintain healthy blood pressure,” said Ali. “They contain a variety of cardiac health nutrients, including fibers, potassium, vitamin C and B vitamins.
Like spinach, beets are also naturally rich in nitrates, which, according to Ali, can help lower blood pressure and reduce heart risk. Save time using canned beets in our Tuna, white bean and dill salad.
The bottom line
Canned foods are known to be higher in sodium. And if you try to limit your sodium intake to manage high blood pressure, you may avoid them. But don’t throw them away yet! Canned foods still have a lot to offer, in particular other nutrients respectful of blood pressure such as fibers, potassium, calcium, magnesium and omega-3. In addition, most companies make small sodium or salt -free options for most of these foods. Use this list to store your pantry with staples that will make healthy meals for the heart to manage your blood pressure a lot.
