Excess sodium can elevate blood pressure, which in turn can lead to stroke, heart and kidney disease. Reducing salt or sodium intake is one way to lower the risk for these diseases. The American diet is loaded in sodium that comes from processed foods and drinks, and canned vegetables are a big culprit, containing six to eight times the sodium of fresh or frozen vegetables according to the Langdon, North Dakota, Cavalier County Hospital website. It is easy to reduce the amount of sodium in each can.
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Open the can and with a strainer pour the vegetables into a strainer. The liquid in the can holds the majority of the sodium.
Place the strainer under the sink spigot.
Rinse the vegetables in running water for at least 30 seconds before heating, cooking or eating. According to the Cavalier County Hospital website, this act of rinsing with running water works to wash off a great portion of the excess sodium.
When shopping, keep an eye out for unsalted varieties of canned vegetables. Some manufacturers label these "no salt" or "no sodium."
While frozen vegetables are often a viable alternative to canned vegetables if the goal is to eliminate the sodium, not all frozen veggies are alike. It is important for consumers to read the labels, as some frozen lima beans or frozen peas contain salt.