By SPEAKIN’ OUT NEWS STAFF
Canned foods often get a bad reputation, but when chosen wisely, they can be nutrient-packed lifesavers—especially for families looking to eat healthy on a budget. For Black households where hypertension, high cholesterol, and heart disease rates remain among the nation’s highest, these shelf-stable foods can make heart-smart eating both affordable and accessible.
- Fatty Fish (Tuna, Salmon, Mackerel)
Loaded with omega-3 fatty acids, canned fish helps lower triglycerides and supports heart health. The canning process preserves most of their nutritional value, making them a budget-friendly alternative to fresh seafood. - Beans
Full of protein, fiber, and antioxidants, beans can lower cholesterol, regulate blood sugar, and reduce triglycerides. Rinse before use to cut sodium. - Spinach
Canned spinach retains key nutrients like potassium, magnesium, and vitamin A, which help control blood pressure and strengthen the heart. - Lentils
Half a cup provides nearly one-third of your daily fiber needs. Lentils help lower triglycerides and promote healthy digestion. - Pumpkin
Packed with fiber, potassium, and vitamin C, canned pumpkin helps lower blood pressure and supports heart muscle function year-round. - Tomatoes
Rich in lycopene, tomatoes fight bad cholesterol and support strong arteries. Interestingly, canning makes lycopene easier for the body to absorb. - Artichoke Hearts
These fiber-filled vegetables support healthy blood pressure. Rinse before eating to reduce sodium.
The Takeaway
Heart disease continues to hit Black families hardest, but small, affordable choices—like swapping processed snacks for fiber- and omega-rich canned foods—can make a major difference. Pair them with regular exercise, hydration, and checkups for a stronger, longer, heart-healthy life.
Your heart matters. Your health matters. And every meal is a chance to do better.