Understanding Sodium in Canned Foods

Canned foods are convenient, affordable, and shelf-stable — making them a helpful option for many older adults.

However, some canned foods may contain higher amounts of sodium, which can affect:

• Blood pressure
• Heart health
• Kidney function
• Fluid balance

This guide helps you understand how to make smart, healthier choices when using canned foods.

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Why Sodium Matters

Sodium is a mineral your body needs in small amounts. It helps:

✔ Maintain fluid balance
✔ Support nerve and muscle function
✔ Regulate blood pressure

But too much sodium can lead to health problems.

High sodium intake is linked to:

• High blood pressure
• Heart disease
• Stroke
• Kidney strain

Because many older adults already live with conditions like hypertension or heart disease, being mindful of sodium intake is especially important.

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Why Canned Foods Often Contain Sodium

Sodium is frequently added to canned foods to:

• Preserve freshness
• Enhance flavor
• Maintain texture

Canning itself is a safe preservation method that allows foods to last for years without refrigeration — but some products rely on added salt for stability and taste.

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Common High-Sodium Canned Foods

These items often contain added salt:

• Soups and broths
• Vegetables with seasoning
• Canned meats
• Beans with added sauce
• Pasta meals
• Gravies and sauces

Even foods that seem healthy — like vegetables — may contain significant sodium if not labeled otherwise.

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Lower-Sodium Canned Options to Look For

Many healthier choices are now available.

Choose:

✔ “No Salt Added”
✔ “Low Sodium”
✔ “Reduced Sodium”

Examples:

• No-salt-added vegetables
• Low-sodium beans
• Unsalted tomato products
• Low-sodium tuna or chicken
• Reduced-sodium soups

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Easy Ways to Reduce Sodium from Canned Foods

You don’t have to avoid canned foods — simple steps can make them more heart-friendly.

1. Rinse When Possible

Draining and rinsing canned vegetables or beans can reduce sodium by up to 30–40%.

2. Use Half Portions

Mix canned foods with:

• Fresh vegetables
• Frozen vegetables
• Brown rice or grains

This lowers total sodium per meal.

3. Flavor Without Salt

Use instead:

• Garlic
• Lemon juice
• Herbs
• Vinegar
• Salt-free spice blends

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Daily Sodium Goals (General Guidance)

Many health organizations recommend limiting sodium intake because excess intake raises blood pressure risk.

A commonly recommended goal:

➡️ Aim for less than 2,300 mg sodium per day
➡️ Some adults benefit from even lower amounts (as advised by their healthcare provider)

Always follow your healthcare provider’s recommendations.

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Watch for Hidden Sodium

Check labels for sodium in:

• Canned sauces
• Condensed soups
• Pickled foods
• Ready-to-eat meals

Also be aware that some highly processed foods are major sources of sodium and may contribute to heart disease risk when eaten often.

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Helpful Tips for Older Adults

• Taste before adding salt
• Choose “low sodium” versions when possible
• Balance canned foods with fresh foods
• Read labels — even small cans can contain a full day’s sodium

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Medical Disclaimer

This material is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Nutritional needs vary based on individual health conditions, medications, and dietary restrictions. Older adults — especially those with high blood pressure, heart disease, kidney disease, or fluid retention — should consult their healthcare provider or registered dietitian before making significant dietary changes. Always follow personalized medical guidance regarding sodium intake.

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Sources:

• https://www.mealtime.org/wp-content/uploads/2020/07/09_sodium_and_canned_food_cfa.pdf
• https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet