Convenience doesn’t always mean unhealthy. In fact, some of the simplest supermarket staples can support heart health and make it easier to manage blood pressure without hours in the kitchen. Here are 6 quick and dietitian-approved choices to keep on hand.
Canned black beans
A pantry essential, canned black beans are rich in fiber, potassium and magnesium, all of which play a role in keeping blood vessels relaxed. Choosing no-salt-added versions or rinsing them before use helps limit sodium intake.
Steamed or canned beets
Beets are naturally high in nitrates that support healthy circulation and blood pressure. Pre-cooked or canned options save time and mess while still delivering valuable nutrients like folate and potassium.
Canned tuna
Low-sodium canned tuna offers lean protein and omega-3 fatty acids, both known to support vascular health. It’s a quick addition to salads, sandwiches or pasta dishes when time is short.
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Frozen edamame
These green soybeans, found in the freezer aisle, are full of plant protein, potassium and isoflavones. Regular intake of soy products has been linked to lower blood pressure, making edamame a smart snack or side.
Plain strained yogurt
Thick, protein-rich yogurt provides potassium, magnesium and calcium, all of which contribute to healthy blood pressure. It also works as a versatile base for parfaits, dips, sauces or even as a lighter substitute for sour cream.
Prewashed leafy greens
Bags of spinach, kale or arugula make it easy to boost vegetable intake. Leafy greens contain nitrates, antioxidants and minerals that support heart health and can be tossed straight into salads, soups or smoothies.
Nutrient diversity matters
Combining different convenience foods ensures a wide variety of heart-supporting nutrients, from omega-3 fats in tuna to fiber in beans and greens.
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Watch sodium content
Even healthy packaged foods can hide added salt. Choosing no-salt-added or rinsing canned items is a simple way to reduce overall sodium intake.
Small swaps go a long way
Replacing a salty snack with edamame or adding prewashed greens to dinner is an easy step toward better blood pressure management.
Build habits gradually
You don’t need to overhaul your entire diet overnight. Start with one or two convenient foods, then expand over time to create sustainable heart-healthy routines.
Artiklen er baseret på informationer fra EatingWell
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