Not all canned foods are created equal and while it is okay to indulge in moderation, consider these five qualities when you are grocery shopping:
✔️Over 3g Saturated Fat Per Serving: Just like other processed and fried foods, stay away from cans that pack more than 3g of saturated fat per serving. Eating more than the recommended daily limit (about 13 grams, if you're on a 2,000-calorie diet) can raise LDL cholesterol, upping your risk of heart disease and stroke.
✔️Keep an Eye on Sodium Per Serving: A high-sodium diet can also contribute to high blood pressure — not to mention the bloating that comes with it. The American Heart Association recommends consuming no more than 2,300mg per day. Keep this number in mind when shopping for soups and canned veggies, it will help cut back on salt in a big way.
✔️Highly Processed Meats: Canned, processed meat often overdoes it in both salt and saturated fat, so steer clear as much as possible. Pick fish packed in water or heart healthy olive oil.
✔️Anything With Added Sugar: It might say something like "packed in its own juice," but don't think that those pineapple rings or peach slices measure up to their fresh counterparts. Sweeteners like fruit juice concentrate can be hidden sugar bombs. You're better off picking options packed in water and sweetened with sugar alternatives such as stevia or monkfruit or fresh or frozen versions instead.
✔️Ingredients You Can't Pronounce: When it comes to processed food, the fewer ingredients, the better. Check the label and see how many you recognize. Preservatives like ascorbic acid and tocopherol are okay, but if you can't pronounce most of them, choose something else.