The Best Canned Foods for Heart Health

Canned foods are a convenient and affordable way to incorporate fruits and vegetables into your diet.  They can play an important role in a healthy diet, but when it comes to heart health they tend to get a bad rap.

Is it a coincidence that February is National Heart Health and National Canned Foods Month? I think not. Making heart healthy meals using canned food is easier (and tastier) than you think.

Making Heart Healthy Choices

❤️ Look for low-sodium, no-salt added options. Reduced sodium, lower sodium, or 25% less sodium DO NOT mean low-sodium. Rinsing before using can also reducing sodium content.

❤️ Pick high-fiber foods like beans, fruits and vegetables. Fiber intake helps lower cholesterol and improve heart health. Plus they’re loaded with essential nutrients!

❤️ Omega-3’s: Heart healthy fats found in fish, seeds, and oils. Low-sodium canned salmon or tuna is a great way to meet your weekly omega-3 intake.

Cooking With Canned Goods

Butternut Squash Noodles with Black Bean Salsa

  • Butternut squash noodles
  • Black beans
  • Diced tomatoes & green chilies

Egg White Spinach Omelet 

  • 2 egg whites
  • Canned spinich
  • Black beans

Garlic Parmesan Green Beans

  • No salt added canned green beans
  • 1 tbsp butter
  • 1 tbsp olive oil
  • Garlic powder
  • Grated parmesan

Pumpkin Oatmeal

  • Canned pumpkin
  • Plain oatmeal
  • Ground cinnamon
  • 1 tbsp maple syrup
  • Chopped pecans

Mediterranean Salmon Salad

  • 12 oz can skinless, boneless salmon
  • Red onion, diced
  • 1/2 cup (1/2 of a 15.5 oz can) white beans
  • 14 oz can artichokes
  • Garlic, minced
  • Olive oil
  • Lemon juice
  • Salt & pepper

Spicy Chickpea & Tomato Spinach

  • 15 oz chickpeas
  • No salt added caned spinach
  • No salt added diced tomatoes
  • Red pepper flakes

Creamy Pumpkin Pasta

*Add parmesan or nutritional yeast.

  • 15 oz pumpkin puree
  • 1/4 cup unsweetened milk
  • Sage leaves
  • 1 cup cooked pasta

Hearty Snacks

  • Canned tuna + whole grain crackers
  • Spicy roasted chickpeas
  • Canned pumpkin + Greek yogurt

Top it Off

  • Use canned blueberries or pineapple as yogurt toppings.
  • Sweeten up your salad with sliced beets or peaches.
  • Add veggies to your pizza using canned carrot coins, mushrooms, or sliced peppers.

What’s your go-to meal using canned food?

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