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The 8 Best Canned Foods For High Blood Pressure, Recommended By Dietitians
Contrary to what you might think, canned foods can be part of your diet if you have high blood pressure.
Reviewed by Dietitian Maria Laura Haddad-GarciaReviewed by Dietitian Maria Laura Haddad-Garcia
Are you trying to watch your sodium intake? Most people take in far too much, and excessive consumption can increase your risk of heart disease and high blood pressure. So, keeping their sodium intake in check is even more important for those with high blood pressure, which is nearly half of the adult population in the U.S.
If you have high blood pressure, it's likely that canned goods are on your no-no list because of their bad reputation for being high in sodium. In fact, canned soups are one of the "salty six"—popular foods identified by the American Heart Association as culprits for excess dietary sodium intake. But before you write off canned goods for good (and miss out on a host of nutrient-dense and convenient staples), we're here to reassure you that they can still be a part of a blood pressure-friendly diet.
Adopting the Dietary Approaches to Stop Hypertension (DASH) diet has been shown to be a solid strategy for preventing and treating high blood pressure. A pillar of the DASH diet is to limit dietary sodium to no more than 2,300 mg per day, which is one teaspoon of salt. 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%.
Additionally, like many diets, the DASH diet emphasizes the importance of fruits and vegetables. But here's one thing: it doesn't 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.
In this article, we'll review what to look for on canned food labels when shopping and the top canned foods for high blood pressure recommended by dietitians.
Related: 5 Weird Signs You're Probably Eating Too Much Salt
1. Canned Sardines"Canned sardines are packed with omega-3 fatty acids and calcium, both beneficial for blood pressure. Omega 3's help lower blood pressure by reducing inflammation, and calcium is an important mineral in the DASH diet, an eating pattern designed to lower blood pressure," says Veronica Rouse, M.A.N., RD, CDE, owner of The Heart Dietitian. Just one (5-ounce) can of sardines provides a significant amount of heart-healthy omega-3s, along with 18 grams of protein and over 20-25% of the daily value for calcium, which is 1,300 mg. Not sure how to use canned sardines? Try them in Greek Salad with Sardines. However, since sardines can be high in sodium, we recommend enjoying one cup of this salad instead of the recommended serving size, which is 2 cups.
2. Canned BeansThere's a lot to love about a humble can of beans—it's a versatile pantry staple that is budget-friendly, convenient and nutrient-dense. "Eating canned beans is a great way to help keep your blood pressure in line," says Laura M. Ali, M.S., RDN, a culinary nutritionist based in Pittsburgh, PA and author of the cookbook MIND Diet for Two. "They are a good source of potassium, magnesium and fiber—nutrients that are important for blood pressure control. You can find a variety of low sodium options, too". In fact, studies have linked higher intakes of legumes (like beans) with lower blood pressure.
Just a half cup of low-sodium canned black beans provides a whopping 8 grams of fiber, 7 grams of protein, and blood pressure-lowering micronutrients like calcium and potassium. More specifically, calcium plays a crucial role in controlling blood flow by regulating the narrowing and widening of blood vessels.
Choosing the low-sodium option provides about half the sodium in a typical can of black beans. Enjoy this beautiful One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta while protecting your heart.
Related: I'm a Dietitian & These Are the Reasons Why I Love Canned Beans
3. Canned TomatoesCanned tomatoes are a versatile pantry staple that can be used in many dishes, from pasta to soup and sauces. They are also loaded with heart-healthy benefits. A half-cup serving of canned crushed tomatoes with no added salt is not only low in sodium but provides 10% of the daily value for potassium.
Potassium helps counteract the effects of sodium by promoting its elimination through urine and by relaxing blood vessel walls. Additionally, canned tomatoes are rich in lycopene, a heart-healthy antioxidant, since it helps prevent cardiovascular disease. For a delicious heart-healthy dinner using canned tomatoes, make this Vegetarian Stuffed Cabbage.
4. Canned TunaThe 2020-2025 Dietary Guidelines for Americans recommends that adults eat 8 ounces of seafood weekly. However, many Americans don't eat enough. No-salt-added canned tuna is one of our go-to picks; it's budget-friendly, versatile and packed with omega-3s which can lower blood pressure. In fact, a review that included almost 5,000 participants found that just 2 grams of omega-3s daily significantly lower blood pressure. A 3-ounce portion of canned tuna not only provides 22 grams of high-quality protein, but it's also a good source of calcium and potassium. Need some inspiration? Give this Pasta, Tuna & Roasted Pepper Salad a try.
Related: 5 Reasons You Should Eat More Canned Fish, According to a Dietitian
5. Canned PumpkinNext time you shop for pantry staples, add a can of potassium-rich pumpkin to your cart. "Incorporating more potassium-rich foods like canned pumpkin can help balance out the negative side effects of salt on your blood pressure," says Rouse. A one-cup serving of canned pumpkin with no added salt ahs around 11% of the daily value for potassium, which is 4,700 mg. "Canned pumpkin is not just for pumpkin pie. I use it all year round in overnight oats, pumpkin oatmeal, and my kids love pumpkin muffins." These Healthy Pumpkin Muffins are perfect for a heart-healthy breakfast on the go or a sweet midday snack.
6. Canned PineappleFresh pineapple isn't always readily available throughout the year, so canned pineapple packed in juice is a reliable alternative. Not only is this popular tropical fruit delicious, but it may also lower your blood pressure. A one-cup serving of cubed pineapple has over 2 grams of fiber and is a good source of potassium. Fiber has been associated with helping reduce the risk of heart disease and lower blood pressure. Enjoy a slice of this moisty Pineapple Coffee Cake with your next cup of coffee. But we suggest keeping it small since it has more sodium than we recommend for a heart-healthy dessert.
7. Canned SpinachCanned spinach may not be as popular as fresh and frozen, but we think Popeye may have been on to something. Canned spinach contains a host of health-promoting nutrients, including ones that can lower blood pressure. One cup of canned spinach has over 5 grams of fiber and blood pressure-friendly potassium, magnesium and calcium. Green leafy vegetables like spinach also contain nitrates, which help blood vessels relax, lowering blood pressure. In fact, a study found that those who consumed at least 1 cup of leafy greens per day had lower blood pressure and a lower overall risk of heart disease.
8. Canned Beets"Bright red and full of antioxidants, canned beets are an excellent choice for helping to maintain a healthy blood pressure," says Ali. "They contain a variety of heart-healthy nutrients, including fiber, potassium, vitamin C and B vitamins. In addition, their beautiful red color comes from plant compounds called phytonutrients, including one called betalains—a nutrient that has been shown to help reduce inflammation and may contribute to lowering blood pressure". Like spinach, beets are also naturally rich in nitrates, which Ali says may help lower blood pressure and decrease heart risk.17 Just be sure to double-check the label since some canned beets have added sugar or salt. Use them in this Charred Onions & Beets with Creamy Feta Dressing recipe. Like other recipes above, this has a bit more sodium and saturated fat than we would recommend, so be mindful of the portion size.
The Bottom LineCanned foods are known to be higher in sodium. And if you're trying to limit their sodium intake to manage high blood pressure, you may have been avoiding them. But don't toss them out yet! Canned foods still have a lot to offer, including other blood pressure-friendly nutrients like fiber, potassium, calcium, magnesium and omega-3s. Use this list to stock your pantry with staples that will make it much easier to plan heart-healthy meals to manage your blood pressure.
Related: 7-Day High-Protein Mediterranean Diet Meal Plan for High Blood Pressure, Created by a Dietitian
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Causes Of High Blood Pressure In Young Adults
Although people over 65 years old are more at risk for high blood pressure, it also affects about 1 in 8 adults between 20 and 40 years of age.
High blood pressure (hypertension) is caused by a consistently high force of blood traveling through your arteries. This is often due to narrowing of your arteries, which impedes blood flow.
Your blood pressure usually rises as you get older, so increasing age is a major risk factor for hypertension. But younger adults can also develop high blood pressure due to factors such as weight, diet, and genetics.
If high blood pressure isn't lowered through lifestyle changes and medications, it may damage your blood vessels as well as your heart, brain, and other organs. High blood pressure may also put you at risk for a heart attack or stroke.
Let's go over what may cause high blood pressure in young adults, the symptoms to be aware of, how it's treated, and more.
There are many potential causes of high blood pressure in young adults. These include:
High blood pressure often does not cause symptoms, which is why it's called a "silent killer." If you're at risk of developing high blood pressure, it's important to have your blood pressure checked regularly.
If there are symptoms of high blood pressure in young adults, they may include:
Severe hypertension may also cause the following symptoms:
If high blood pressure isn't treated, it may lead to serious complications.
A large 2023 study involving more than 1.3 million males found that those who had high blood pressure at 18 years old were more likely to experience a cardiovascular event (such as a stroke or heart attack) at midlife than those who had typical blood pressure at age 18.
In addition to cardiovascular issues, high blood pressure in young adults may lead to:
Because the early stages of high blood pressure often have no symptoms, the AHA recommends that all adults ages 20 years and older have their blood pressure checked once per year.
You should check your blood pressure more often if a close family member has hypertension or if you have a condition that increases your risk.
If you do have symptoms of high blood pressure, see a doctor to determine the cause.
You should also talk with a doctor about ways to lower your blood pressure if you check it at home and find that it's consistently elevated.
To diagnose high blood pressure, a healthcare professional will measure your blood pressure using a cuff placed around your upper arm.
A doctor may also recommend that you use a blood pressure monitor at home to check your blood pressure at various times during the day.
A blood pressure reading consists of two numbers, which are expressed in millimeters of mercury (mm Hg):
Healthy blood pressure is below 120/80 mm Hg, or "120 over 80." The first stage of high blood pressure involves a systolic value of 130 to 139 mm Hg or a diastolic value of 80 to 89 mm Hg.
If your blood pressure is high, a doctor may order more tests to determine the cause and to find out whether you have any organ damage. These tests may include:
A doctor will usually first recommend healthy lifestyle changes to help lower high blood pressure in young adults.
If your blood pressure level is still high after you've made these changes, a doctor may prescribe the following medications to help lower it:
A healthy lifestyle that includes the following habits may help lower high blood pressure:
High blood pressure (hypertension) is more common in older adults, but it can affect young adults as well.
There are often no symptoms in the early stages of high blood pressure, so if you're a young adult and have any known risk factors, it's important to check your blood pressure regularly to avoid serious cardiovascular complications such as a stroke or heart attack.
Maintaining healthy lifestyle habits may help keep your blood pressure in the normal range.
High Blood Pressure During Pregnancy Has Doubled, But Only 60% Are Treated, Study Finds
Rates of high blood pressure during pregnancy doubled between 2008-2021, but only 60% were treated for it, according to a new study published Monday in the journal Hypertension.
"One of the main drivers of adverse outcomes during pregnancy is due to high blood pressure," Stephanie Leonard, an Assistant Professor of Obstetrics and Gynecology- Maternal Fetal Medicine at Stanford and lead author on the study, told ABC News.
Chronic hypertension in pregnancy is defined as high blood pressure diagnosed before pregnancy or before 20 weeks of pregnancy.
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MORE: Maternal mortality rates increased in 2021, highest in Black womenWhile it's not clear why rates have increased so dramatically, prior research suggests it may be because more people are choosing to wait until they are older to have children.
Chronic hypertension can lead to serious complications that can be dangerous for pregnant people and their babies. The U.S. Maternal death rate remains the highest among high-income countries, with Black women experiencing the highest rates and they are also disproportionately affected by hypertension in pregnancy.
"Heart disease is the number one cause of death of women in the U.S., and women have unique risk factors as compared to men," Maria Pabon, a cardiologist at Brigham and Women's Hospital specializing in women's cardiovascular health, said in an email to ABC News.
"High blood pressure during pregnancy can increase the risk of different kinds of heart disease in the future," Pabon said.
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MORE: Moms are sharing mental health challenges to change 'false narrative of motherhood' on social mediaBut doctors say there are concrete steps people can take to lower their risk.
"Being aware that having a history of high blood pressure during pregnancy can increase your risk of future heart disease," Pabon said. She encourages lowering other risk factors for developing heart disease by eating a heart-healthy diet, such as the Mediterranean diet, and working on exercise, sleep, and stress management.
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Annual screening for heart disease should include checking "blood pressure, weight, and cholesterol. Everyone should have a Lipoprotein A level checked once," Pabon said.
If you have a family history of heart disease, Pabon recommends seeing a cardiologist specializing in women's health or prevention cardiology to consider other testing.
Ask your doctor if you should check your blood pressure at home. If you have a blood pressure monitor at home, bring it to your next appointment to check for fit and accuracy.
The American Heart Association has tips for checking your blood pressure at home.
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According to the new study, not enough people are getting treatment for their high blood pressure during pregnancy, with the study estimating that only 60% are treated.
Typically, anyone with high blood pressure during pregnancy is treated with medication if blood pressure is above 140/90.
Dr. Justin Brandt, an Associate Professor in the Department of Obstetrics and Gynecology at NYU Grossman School of Medicine and the Division Director of Maternal Fetal Medicine, said 60% may be an underestimate because not all doctors are aware of updated medical consensus about treating hypertension during pregnancy.
In 2022, a major medical group updated its guidance to commend treating people even with mild hypertension during pregnancy - a shift from prior guidance, which said to start medication if blood pressures were above 160/110.
"Our approach really changed. We realized that treatment reduced complications in pregnancy like pre-eclampsia without affecting fetal growth," Brandt said.
Lindsey Ulin, MD is a resident in internal medicine at Brigham and Women's Hospital and a member of the ABC News Medical Unit.
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