Reviewed by nutritionist Maria Laura Haddad-Garcia
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Sodium is a necessary mineral for many body processes.
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Too much sodium increases the risk of heart disease and high blood pressure.
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Many canned foods like beans and beetroot can still be eaten – even when looking at your sodium.
Are you trying to monitor your sodium consumption? Many people consume too much, and excessive consumption can increase the risk of heart disease and high blood pressure. Sodium control is even more important for those already high blood pressure, which is almost half of the adult US population
If you have high blood pressure, canned goods are probably on your list “not-neor” due to their poor reputation due to high sodium. In fact, canned soups are one of the “salty six:” popular foods that the American Heart Association identifies as perpetrators for excess sodium consumption. But before writing canned goods, you will miss a lot of nutrient density and comfortable staples here we want to assure you that they can still be a part of a diet with a diet.
Following the diet of diet methods to stop the diet of hypertension (DASH) has been shown to be a strong strategy that allows you to prevent and treat high blood pressure. The Dash diet pole is limited to sodium food no more than 2,300 milligrams a day, which is 1 teaspoon of salt. Canned foods can be quite large, so look for low sodium or salt -free options. Drain and rinsing canned foods can also reduce sodium by up to 40%.
In addition, as with many diets, the Dash diet emphasizes the importance of fruits and vegetables. But here’s one thing: it doesn’t indicate that they must be fresh. Canned products are still available with the same heart -greeting nutrients. The same goes for high quality canned proteins such as fish and legumes.
In this article, we will look at what you need to look for on canned food labels when buying, and the upper canned foods for blood pressure recommended by nutritionists.
1. Canned sardines
“Canned sardines are packed with omega-3 fatty acid and calcium, beneficial to blood pressure. Omega 3S helps lower blood pressure by lowering inflammation, while calcium is an important mineral with diet diet, eating pattern to reduce blood pressure,” says Veronica Rouse, Me, RD, CDE.
Only one (5 ounces) tin of sardines provides a number of heart-healthy omega-3, along with 18 grams of protein and 20% to 25% of calcium day, ie 1300 mg, day. Not sure how to use canned sardines? Try them in a Greek salad with sardines. Since there are many sodium sodium, we recommend enjoying 1 cup of this salad, not the recommended portion size, which is 2 cups. Or buy sardines without salt and enjoy the full portion size.
2. Canned beans
There is a lot to love about the humble can of a bean cans, as it is a versatile pantry tuft that is friendly for the budget, comfortable and nutrients. “Eating canned beans is a great way to help keep your blood pressure,” says Laura M. Ali, Ms, Rdn, Pittsburgh culinary nutritionist, and The Cookbook author Mind diet for two; “They are a good source of potassium, magnesium and fiber-non-germs that are important for blood pressure control. You can also find a variety of low sodium variants.”
Studies linked higher consumption of legumes (such as beans) with lower blood pressure. Only half a cup of small sodium canned black beans provide 8 grams of fiber, 7 grams of protein and blood pressure lowering trace elements such as calcium and potassium. More specifically, calcium plays a crucial role in controlling blood flow, regulating blood vessels narrowing and extending.
When choosing a small sodium option, there is about half of the typical black bean cans of sodium. Enjoy this beautiful white bean, spinach and sun -dried tomatoes with lemon and feta, helping to protect your heart.
3. Canned tomatoes
Canned tomatoes are a versatile storage tuft that can be used in many dishes, from pasta to soup and sauces. They are also the benefits of a healthy heart. A semi -cup portion of canned crushed tomatoes without added salt is not only low in sodium, but also provides 10% potassium day.
Potassium helps to neutralize the effects of sodium by promoting its removal through the urine and relaxing the walls of blood vessels. In addition, canned tomatoes are rich in lycopene-hearty healthy antioxidant, which can help prevent cardiovascular disease. For a delicious, heart -healthy dinner using canned tomatoes, make this tomato soup (serve it with our spinach and artichoke barbecue to baked cheese so you can fully eat!).
4. Canned tuna
2020-2025. Diet guidelines recommend Americans to adults to eat 8 ounces of seafood a week. However, many Americans do not eat enough. Canned tuna without salt is one of our choices; It is a friendly budget, versatile and packed with omega-3, which can lower blood pressure. In fact, a review of nearly 5,000 participants found that only 2 grams of omega-3s per day had significantly reduced blood pressure. 3 ounces 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 avocado tuna spinach salad.
5. Canned pumpkin
Next time you shop storage quotes, add a tin potassium rich pumpkin to your cart. “Including more potassium-rich foods such as canned pumpkin can help balance the negative side effects of salt on your blood pressure,” says Rouse.
1 cup of canned pumpkin without the added salt contains about 11% of the day of potassium, which is 4,700 mg. “Canned pumpkins are not just a pumpkin cake,” says Rouse. “I use it all year long overnight in oats, pumpkin oatmeal, and my kids love pumpkin buns.” These healthy pumpkin muffins are perfect for a hearty healthy breakfast on the road or sweet noon snack.
6. Canned pineapple
Fresh pineapple is not always easily accessible throughout the year, so canned pineapple packed in juice is a reliable alternative. This popular tropical fruit is not only delicious, but can also help lower blood pressure. 1 cup of cubic pineapple has more than 2 grams of fiber and is a good source of potassium. The fiber was associated with helping to reduce the risk of heart disease and reduce blood pressure. Canned canned pineapple for our fresh pineapple in another Taco Night or sip on a pineapple green cocktail for breakfast.
7. Canned spinach
Canned spinach may not be as popular as fresh and frozen, but we think Popeye may have been something. Canned spinach contains numerous health -stimulating nutrients, including those that can lower blood pressure. One cup of canned spinach contains more than 5 grams of fiber, as well as blood pressure -friendly potassium, magnesium and calcium. Green leafy vegetables, such as spinach, also contain nitrates that help the blood vessels relax by lowering blood pressure. One study found that those who consumed at least 1 cup of leafy greens a day per day had a lower blood pressure and a lower overall risk of heart disease. Add canned spinach to Quiche, pasta and cocktails.
8. Canned beets
“Bright red and full of antioxidants, canned beets are a great choice for helping to maintain healthy blood pressure,” says Ali. “They contain various hearts of healthy nutrients, including fiber, potassium, vitamin C and B vitamins. In addition, their beautiful red color is made of plant compounds called phytonutrients, including one called betalain-patch material that helps reduce inflammation and can help reduce blood pressure.”
Like spinach, beetroot is also naturally rich in nitrates, which, according to Ali, can help reduce blood pressure and reduce heart risk. Save time with canned beets in our tuna, white bean and dill salad.
The essence
Sodium sodium is known to be larger. And if you are trying to limit your sodium to control high blood pressure, you may have avoided them. But don’t throw them yet! Canned foods still have a lot to offer, including other blood pressure-friendly nutrients such as fiber, potassium, calcium, magnesium and omega-3. In addition, most companies produce little or no sodium for most of these foods. Use this list to store your pantry with staples that will make it much easier to plan a healthy dish to control your blood pressure.
Read the original article about Eatingwell