Health in a Can: These 7 Canned Foods Are Great for Your Heart

Canned foods can get a bad rap sometimes when it comes to health. While they’re convenient, doctors often have concerns about how they’ve been prepared and the effect they can have on your body. The truth is that not all canned foods are on the same level. If you know which ones to choose and how to prepare them, you could do your heart a world of good. That’s because they can help to manage your triglyceride levels. Though you may hear a lot about cholesterol and blood pressure, you shouldn’t ignore triglycerides. These fats in the blood can thicken your arteries and increase your risk of heart disease.

7 Canned Foods You Need in Your Diet

1. Fatty Fish

Generally, fatty fish are full of omega-3 fatty acids, which are known to reduce triglyceride levels and your risk of heart disease. However, buying fish like tuna, salmon, and mackerel may not be easy on the budget–especially when you consider that experts like the American Heart Association (AHA) recommend eating at least two servings of fatty fish per week.

Opting for canned fatty fish is a great way to incorporate them into your diet. It’s convenient, and studies show that the canning process doesn’t significantly affect their nutritional value.

2. Beans

Health experts typically recommend beans as a part of a healthy diet because they are rich sources of protein, fiber, antioxidants, iron, copper, folic acid, magnesium, and Vitamin B6. When you eat beans, you can reduce your cholesterol and blood sugar levels. Additionally, the high fiber content slows the absorption of carbohydrates and can reduce your triglyceride levels.

To make things even better, the fiber contained in beans is soluble, so it decreases fat absorption in your intestines. When you slow down fat absorption, your triglyceride levels are also likely to decrease.

3. Spinach

While spinach is a must-have for a healthy diet, it’s not always in season. Even if you get some, it might not stay fresh long enough for you to cook it all. That’s where canned spinach can help to keep you on track. The green leafy vegetable is known for its iron content, but it’s also a great source of calcium, protein, magnesium, folate, potassium, and Vitamin A.

According to several studies, the potassium in spinach can help reduce blood pressure by affecting how sodium operates in the body.

4. Lentils

Just like beans, you can get quite a bit of fiber in your diet by eating canned lentils. This fiber can help to keep your triglyceride levels low and lead to better heart health. Just half a cup of canned lentils can provide about 30 percent of your recommended daily intake of fiber.

5. Pumpkin

Most people only eat pumpkins at a certain time of year. However, it’s so full of nutrients that they should reconsider. Pumpkin contains fiber, protein, Vitamin A, Vitamin C, potassium, copper, manganese, riboflavin, iron, and Vitamin E. It’s also high in antioxidants and other plant nutrients.

The combination of fiber, potassium, and Vitamin C can be great for your heart. The fiber can lower triglycerides in your blood, while potassium and Vitamin C can lower your blood pressure.

6. Tomatoes

When it comes to your heart, the antioxidants in tomatoes can be your best friend. Studies show that the lycopene in tomatoes can reduce your levels of bad cholesterol and may lower your risk of heart disease. The vitamins and flavonoids that tomatoes contain can also boost your heart health. Finally, tomatoes can promote healthy blood vessels and blood flow.

Interestingly, while the canning process can reduce heat-sensitive nutrients like Vitamin C, it makes lycopene more available for absorption. That means canned tomatoes may be a better option for those who are interested in building heart health.

7. Artichoke Hearts

Artichokes can be tasty and healthy, but they’re not the easiest to prepare. The good news is that canned artichoke hearts can help with that. Artichokes contain protein, fiber, calcium, potassium, and sodium. As expected, fiber and potassium can help maintain a healthy blood pressure. Of course, the presence of sodium can be an issue for people who need to watch their blood pressure, so health experts recommend washing the artichokes before use.

Great Ways to Get Them on Your Plate

1. Nicoise Salad

Servings: 6

Ingredients

Vinaigrette:

⅓ cup lemon juice or red wine vinegar
¾ cup extra virgin olive oil
3 tablespoons finely chopped shallot
2 tablespoons finely chopped fresh basil
1 tablespoon finely chopped fresh thyme
2 teaspoons finely chopped fresh oregano or tarragon
1 teaspoon Dijon mustard
Salt and freshly ground black pepper

Salad

2 to 3 (5-ounce) cans tuna, drained
6 hard-boiled eggs, peeled and quartered lengthwise
1 ¼ pounds small young red potatoes or fingerling potatoes
Salt and freshly ground black pepper
2 medium heads Boston or butter lettuce, torn into bite-sized pieces
3 small ripe tomatoes, cored and cut into wedges
1 small red onion, thinly sliced
8 ounces green beans, trimmed and cut into 2-inch pieces
¼ cup Niçoise olives
2 tablespoons capers, rinsed and/or several anchovies, optional

Method:

Make the vinaigrette: In a jar, place the oil, lemon juice or vinegar, shallots, herbs, and mustard. Cover with a lid and shake until well blended. Add salt and pepper to taste.
Marinate the onion slices in some of the vinaigrette:
Place onion slices in a small bowl and sprinkle with 3 tablespoons of the vinaigrette. (The onions soaking in the vinaigrette will help take some of the bite out of them.)
Cook the potatoes, cut, and dress with vinaigrette:
Place potatoes in a large pot and cover with 2 inches of water. Add 1 tablespoon of salt. Heat on high to bring to a boil. Lower the heat to maintain a simmer. Cook for 10 to 12 minutes or so, until the potatoes are fork-tender. Drain.
While the potatoes are still warm, cut them into halves or quarters, depending on the size of the potatoes.
Place them in a bowl and dress them with about 1/4 cup of the vinaigrette.
Boil the green beans:
While the potatoes are cooking, fill a medium-sized pot halfway with water, and add 2 teaspoons of salt. Bring to a boil on high heat. Add the green beans to the boiling water.
Cook until tender but still firm to the bite, about 3 to 5 minutes (more or less, depending on the toughness of the beans).
Drain and either rinse with cold water to stop the cooking, or shock for half a minute in ice water.
Arrange a bed of lettuce on a serving platter. Mound tuna in the center of lettuce. Sprinkle the tomatoes and onions around the tuna.
Arrange hard-boiled eggs, olives, and anchovies (if using) in mounds on the lettuce bed.
Drizzle everything with the remaining vinaigrette:
Sprinkle with capers if using.
Serve immediately. Should be served slightly warm or at room temperature.

2. Black Bean and Quinoa Casserole

Servings: 4

Ingredients

1⅔ cups water
1 cup quinoa
½ teaspoon salt, divided
2 tablespoons avocado oil or other neutral oil
1 medium onion, chopped
2 cloves garlic, minced
1½ cups corn kernels (from about 2 ears)
1 poblano pepper, chopped
1 medium tomato, chopped
2 teaspoons chili powder
1 teaspoon ground cumin
1 (15-ounce) can black beans, rinsed
1¼ cups shredded extra-sharp Cheddar cheese, divided
¼ cup chopped cilantro for garnish
4 tablespoons salsa or pico de gallo for serving (optional)

Method:

Preheat oven to 400°F.
Combine 1⅔ cups water, 1 cup quinoa and ¼ teaspoon salt in a medium saucepan; bring to a boil over high heat. Reduce heat, cover, and simmer until the water is absorbed, about 15 minutes. Remove from heat, fluff with a fork, and partially cover.
Meanwhile, heat 2 tablespoons oil in a large ovenproof skillet over medium heat. Add onion; cook, stirring, until starting to soften, about 3 minutes. Add garlic; cook, stirring, until fragrant, 30 seconds. Add 1½ cups corn, poblano, tomato, 2 teaspoons chili powder, 1 teaspoon cumin, and the remaining ¼ teaspoon salt; cook, stirring, until the vegetables have softened, about 5 minutes. Stir in 15 ounces of beans, the cooked quinoa, and ¾ cup cheese. Spread into an even layer and sprinkle with the remaining ½ cup cheese.
Bake until the casserole is hot and the cheese has melted, about 15 minutes. Serve sprinkled with ¼ cup cilantro and with 4 tablespoons salsa (or pico de gallo) on the side, if desired.

3. Pasta Puttanesca

Servings: 4-6

Ingredients

2 tablespoons extra virgin olive oil
½ cup finely chopped onion
3 cloves garlic, finely chopped
3 to 4 canned anchovies, chopped
2 tablespoons tomato paste
½ teaspoon red pepper flakes
1 (28-ounce) can crushed tomatoes
2 teaspoons dried oregano
2 tablespoons small (non-pariel) capers
¾ cup pitted olives (black or green), roughly chopped
1 pound spaghetti, linguine, or fettuccine

Salt

Extra virgin olive oil, for drizzling
¼ cup chopped fresh parsley

Method:

Bring a large pot of salted water to a boil (1 tablespoon of salt for every 2 quarts of water). While the water is heating, start making the sauce.
Heat the olive oil over medium heat in a large, deep sauté pan. When the oil is hot, cook the onions until they’re soft and translucent, about 4 to 5 minutes.
While the onions are cooking, stir in the chopped anchovies along with some of the oil from the can.
Add the finely chopped garlic and cook another minute.
Mix in the tomato paste and cook it for 2 minutes, stirring occasionally. Add the crushed tomatoes, oregano, chili pepper flakes, olives, and capers. Bring the sauce to a simmer, then lower the heat to low to maintain a gentle simmer, 10 to 15 minutes.
When the salted pasta water is at a rolling boil, add the pasta. Cook the pasta according to the package instructions, to al dente, cooked but still slightly firm. Before draining, save about 1/2 cup of the pasta cooking water to add back later, if needed.
Stir the parsley into the pasta sauce. Add some pasta water into the sauce to thin it if it has become too thick.
Drain the pasta and put in a large bowl. If you want, mix a little olive oil into the pasta so the pasta doesn’t stick together.
Add a ladle’s worth of sauce to the pasta and mix to combine. Serve in shallow bowls with more sauce on top.

4. Lentil Curry

Servings: 6

Ingredients

3 tbsp oil
1 red onion
4 cloves garlic
1-inch piece of ginger
½ of a 13.5 ounce can of coconut milk
½ of a 15-ounce can 100% pure pumpkin puree
¾ cup water
1 15-ounce can of lentils
4 teaspoons coriander
2 teaspoons smoked paprika
½ teaspoon turmeric
½ cup frozen spinach, not thawed
salt and pepper to taste
cilantro to garnish

Method:

Peel and chop red onion, garlic, and ginger.
Add oil to a pan over medium heat, and add the chopped onion to it. Sauté onion until it begins to slightly caramelize (about 15 minutes or so), stir often so onion doesn’t burn.
Add in garlic and ginger and saute a couple more minutes.
Then add in the pumpkin puree, coconut milk, water, coriander, smoked paprika, and turmeric, and stir well.
When all ingredients are well incorporated, add in the spinach and stir well.
Then add in the lentils and stir well – letting curry cook about a minute or two more.
Remove from the stove and season with salt and pepper to taste.
When serving, garnish with chopped cilantro and enjoy with roti, naan, or quinoa.

5. Pumpkin Bread

Servings: 8

Ingredients

1 ½ cup oat flour
1 ½ cup blanched almond flour, not packed
2 teaspoons pumpkin pie spice
1 teaspoon. cinnamon
2 teaspoons baking power
½ teaspoon baking soda
1 teaspoon. salt
¾ cup light brown sugar
⅓ cup butter, melted
2 eggs, room temperature
1 ½ teaspoon vanilla extract
1 heaping cup pumpkin puree

Pumpkin Spice Cream Cheese Frosting (optional)

4 tablespoons softened cream cheese
4 tablespoons softened butter
½ cup confectioners’ sugar
2 teaspoons pumpkin pie spice
pinch of salt

Method:

Preheat the oven to 350 degrees F.
In a medium-sized mixing bowl, whisk together the oat flour, almond flour, pumpkin spice, cinnamon, baking powder, baking soda, and salt. Set aside.
In a separate medium-sized bowl, using a hand-held mixer, cream together the butter and sugar. Add the vanilla and 1 egg at a time, beating on low until combined.
Lastly, add the pumpkin puree and mix until combined.
Use a wooden spoon to combine the wet and the dry ingredients until just mixed together, careful not to overmix.
Pour the batter into a bread pan that is lined with parchment paper or lightly coated with baking spray.
Bake for approximately 50 minutes until a toothpick comes out with little to no crumbs. Let cool completely and enjoy.

6. Parmesan Artichoke Hearts

Servings: 8

Ingredients

3 (15-ounce) cans artichoke hearts in water, drained and halved
1 lemon, juiced and divided
2 tablespoons butter, or olive oil
5 cloves garlic, minced
6 anchovy fillets, (optional)
⅔ cup Italian-style bread crumbs
¼ cup flat-leaf parsley, chopped
½ cup Parmesan, fresh, shredded
Freshly grated black pepper

Method:

Preheat oven to 400 degrees F.
Drain artichoke hearts well, squeezing them of any excess water. Arrange the artichokes, cut side up, in a baking dish (the tart pan was perfect).
Squeeze half of the juice of one lemon over the artichoke hearts.
Meanwhile, in a medium-sized skillet, melt the butter over medium-high heat. Add the anchovies and garlic, breaking up the anchovy fillets with a spoon. Add second part of lemon juice. Continue to cook until anchovies have dissolved in the butter.
Add the breadcrumbs to the skillet and mix well with the anchovy-garlic mixture. Toast the bread crumbs until golden brown, stirring continuously.
Remove from heat and stir in parsley, Parmesan cheese, and fresh pepper. Carefully pour the breadcrumb mixture over the artichoke hearts and bake at 400 degrees for 15-20 minutes.
Best served warm.

Canned foods don’t always have the best reputation, but you may be treating some of them unfairly. Grab some of the ones on this list and create tasty meals that you can have any time of day.

By Karen Heslop | Published October 12, 2025