When you’re craving comfort, a warm, cozy bowl of soup may be just what the doctor ordered. And thanks to canned soups, you don’t have to spend hours in the kitchen to get your fix.
But if you have high blood pressure, you might be wondering if all their sodium is safe. We have good news for you! While canned soups are notoriously high in sodium, nutrition experts agree that canned soup can still be a part of a heart-healthy diet. In fact, canned soups have come a long way over the years, often with less sodium and more blood pressure-lowering nutrients than ever. The trick to confidently tossing a few cans in your shopping cart is knowing what to look for.
Whether you’re managing high blood pressure or just want to warm up with a quick, comforting bowl of soup, these better-for-you canned soups are packed with nutrition and flavor!
Lentil Soup
Filled with protein and fiber, lentil soup is an excellent addition to your regular routine to help manage your blood pressure, says Lauren Harris-Pincus, M.S., RDNfounder of NutritionStarringYOU and author of The Everything Easy Pre-Diabetes Cookbook.
In fact, lentils are blood pressure–lowering powerhouses. Research shows that eating lentils provides cardiovascular benefits, including lower systolic blood pressure. Plus, traditional lentil soup is often packed with heart-healthy ingredients that fight inflammation, like tomatoes, carrots and onions.
However, that’s not the only reason to warm up a bowl of this hearty soup. Lentil soup is also super filling with 8 grams of satiating protein and fiber per 10-ounce serving.
Vegetable Soup
Next up, a hearty bowl of vegetable soup. “A classic vegetable soup, which contains sweet potatoes, carrots, bell peppers and leafy greens, is a fantastic soup for better blood pressure,” says Sarah Koszyk, MA, RDNauthor of 365 Snacks for Every Day of the Year. “These vegetables are rich in potassium, which can lower blood pressure by relaxing the blood vessels and reducing the effects of sodium.”
Considering most Americans aren’t consuming enough potassium, a potassium-packed soup, like vegetable soup, can be a smart move for lower blood pressure. For example, a 1-cup serving of a low-sodium vegetable soup contains 549 milligrams of potassium (12% of the Daily Value).
Reduced-Sodium Split Pea Soup
Reduced-sodium split pea soup is another one of Koszyk’s favorites. “This is a great option for reducing the risk of hypertension,” she says. “Studies have shown that peas, lentils and other legumes can lower blood pressure due to their high fiber content, which can positively benefit blood vessels.”
But this soup isn’t all about the peas. Vegetables like carrots and potatoes deliver additional fiber and potassium, so it’s a double win. A 1-cup serving (sans bacon) contains 5 grams of filling fiber and 10 grams of protein.
Black Bean Soup
Of course, black bean soup is a fan favorite. And it’s a fantastic addition to a diet for better blood pressure. Why? Research has found eating black beans may help relax the arteries, making them more flexible and pliable. Plus, they may further support heart health by lowering levels of harmful LDL cholesterol.
No wonder beans are our favorite food to help you live longer! “People who eat beans regularly have a longer life expectancy than those who don’t eat beans regularly,” says Harris-Pincus. “As Americans, we often don’t consume the weekly recommended amount of beans and legumes, and soups are a simple and delicious way to remedy that.” Just 1 cup of canned black bean soup provides 6 grams of protein, 8 grams of fiber and 309 milligrams of potassium. So, go ahead and dig in!
Sweet Potato Soup
Last but certainly not least, sweet potato soup is another stellar choice. “This soup can be an excellent choice for lowering blood pressure and reducing the risk of heart disease, thanks to the addition of potassium-rich sweet potatoes,” says Koszyk. However, potassium isn’t the only reason to love sweet potato soup. These tubers are also packed with antioxidants that lower blood pressure and fight inflammation for better heart health.
While any sweet potato soup is a win, grab a can of sweet potato minestrone if you can find it. You’ll score even more vegetables and nearly 10% of the DV of potassium per cup.
Tips to Choose a Canned Soup for Healthy Blood Pressure
When it comes to choosing a canned soup for better blood pressure, Harris-Pincus and Koszyk are big fans of label reading. So, be sure to check out the ingredient list and the Nutrition Facts panel. It’s the best way to know what is—and isn’t—in your can.
Here are a few of their other favorite tips to find a soup for better blood pressure.
Opt for lower sodium varieties: Choose soups with less than 500 milligrams of sodium per serving. There are many available that pack plenty of flavor! If you can’t find a soup with fewer than 500 milligrams of sodium, Harris-Pincus recommends adding a little low-sodium chicken, vegetable or beef broth to dilute the sodium.
Volumize with produce: While many of these soups pack more than 2 grams of fiber per serving, there’s always room for more vegetables. So, toss in a handful of frozen veggies. In addition to fiber, potassium and antioxidants, you’ll also score magnesium, another nutrient that helps manage blood pressure.
Power up the protein: When possible, Koszyk recommends choosing a soup with roughly 10 grams of protein per serving. If your favorite soup has less than 10 grams, try adding a low-sodium, lean protein, such as legumes, chicken breast or lean beef.
The Bottom Line
Nutrition experts agree—you can absolutely enjoy the occasional bowl of canned soup and still keep your blood pressure in check. The trick is to find one that’s low in sodium and rich in legumes or vegetables. In return, you’ll score blood pressure–regulating nutrients like potassium and fiber. Since nutrition can vary from brand to brand, don’t forget to check out the ingredient list and Nutrition Facts panel.
But don’t stop there. For even more nutrition, pump up your soup with healthy, filling ingredients like vegetables, beans or lean protein. Then get ready to dig into a warm, nourishing bowl of comfort!
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