Your blood pressure is based on the amount of blood your heart pumps and the level of resistance to blood flow in your arteries. A normal score falls below 120/80 mm Hg, according to MayoClinic.com. Higher scores increase your risk for serious conditions, such as heart attack, stroke and heart disease. Positive dietary changes paired with regular exercise can help you reach or maintain normal blood pressure. If approached properly, home-canned foods suit a heart-healthy diet.
Benefits
Commercially canned foods are some of the top sources of sodium, a mineral your body needs, but it can increase your blood pressure when consumed in excess. If you have high blood pressure, your doctor may suggest avoiding salt, which contains 2,300 mg of sodium per teaspoon -- far more than the recommended maximum of less than 1,500 mg per day. While unsalted home-canned beans contain less than 5 mg of sodium per cup, one cup of canned baked beans contains 856 mg of sodium. Unlike store-bought canned foods, salt in home-canned foods is used to add flavor, not preservation. For this reason, you can often leave it out.
Challenges
Not all home-canned foods can be prepared without salt, according to Cathy Guffey, an educator with Penn State Cooperative Extension. Canned fermented foods, such as sauerkraut and pickles, must have specific amounts of salt to prevent spoiling. A large batch of sour kraut containing 25 lbs. of cabbage requires three-quarter cups of pickling or canning salt. Low-sodium seasoning alternatives include natural herbs and low-sodium salt substitutes. Home-canned fruit is typically high in sugar. Although you can create lighter syrups, excessive sugar intake can lead to weight gain, increasing your risk for heart disease. Pealing fruit before canning reduces their fiber and nutrient intake.
Suggestions
In addition to cutting back on the amount of salt and sugar you add to your home-canned goods, Julie Garden-Robinson, a dietitian with North Dakota State University, recommends canned fruit in natural juice and choosing particularly ripe fruit for enhanced flavor. For increased fiber and nutrient intake, can whole fruits and vegetables instead of juices and, when possible, leave the peels on. Keep in mind that low-sodium and low-sugar home canned foods support healthy blood pressure levels only if they are incorporated into an overall heart-healthy diet. Aim for a diet based on fruits, vegetables and whole grains and low in unhealthy fat sources, such as red meat, butter, whole milk and fried foods.
Significance
A heart-healthy, low-sodium diet may improve your blood pressure significantly. In a study published in "Nutrition Research" in 2009, 95 women followed the Dietary Approach to Stop Hypertension diet, which limits sodium to 1,500 mg per day. Women who also consumed fewer acidic foods, such as fermented canned foods, showed blood pressure reductions of up to 5.6 mm Hg plus or minus 1.3 mm Hg. A nutritious, salt-reduced diet also is associated with improved cholesterol levels, weight management, blood sugar control and longevity.
References
- MayoClinic.com: High Blood Pressure
- American Heart Association: Shaking the Salt Habit
- USDA National Nutrient Database for Standard Reference: Sodium Content of Selected Foods
- PennState: Let's Preserve: Reducing the Salt in Home-Canned Foods
- National Center for Home Preservation: Preparing and Canning Fermented Foods
- "Nutrition Research"; Low-Sodium Dietary Approaches to Stop Hypertension ... ; Caryl A. Nowson, et al.; 2009
