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Are you trying to watch your sodium intake?
Canned foods can be quite high in sodium, so look for low-sodium or no-salt-added options.
Draining and rinsing canned foods can also reduce sodium by up to 41%.
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Additionally, like many diets, the DASH diet emphasizes the importance of fruits and vegetables.
But heres one thing: it doesnt specify that they must be fresh.
Canned produce is still packed with the same heart-healthy nutrients.
The same goes for high-quality canned proteins like fish and legumes.
Canned Sardines
Canned sardines are packed with omega-3 fatty acids and calcium, both beneficial for blood pressure.
Try them inGreek Salad with Sardines.
They are a good source of potassium, magnesium and fibernutrients that are important for blood pressure control.
you’ve got the option to find a variety of low-sodium options, too.
In fact, studies have linked higher intakes of legumes (like beans) with lower blood pressure.
They are also loaded with heart-healthy benefits.
Potassiumhelps counteract the effects of sodium by promoting its elimination through urine and by relaxing blood vessel walls.
Give thisPasta, Tuna & Roasted Pepper Salada try.
Canned Pumpkin
Next time you shop for pantry staples, add a can of potassium-rich pumpkin to your cart.
I use it all year round in overnight oats, pumpkin oatmeal, and my kids love pumpkin muffins.
TheseHealthy Pumpkin Muffinsare perfect for a heart-healthy breakfast on the go or a sweet midday snack.
Not only is this popular tropical fruit delicious, but it may also help lower your blood pressure.
But we suggest keeping your portion small, since it has more sodium thanwe recommend for a heart-healthy dessert.
Canned spinach contains a host of health-promoting nutrients, including ones that can lower blood pressure.
They contain a variety of heart-healthy nutrients, including fiber, potassium, vitamin C and B vitamins.
The Bottom Line
Canned foods are known to be higher in sodium.
But dont toss them out yet!
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