Canned soup can be a convenient, inexpensive meal when you want something hearty. Although pre-made soups are often packed with vegetables and protein, they may not always be the best choice for blood pressure because of their high sodium content.
Sodium is a mineral found in table salt, some preservatives, and monosodium glutamate (MSG). Foods that are processed or prepared tend to contain lots of sodium. This is certainly true of soups—they’re one of the top sources of sodium in people’s diets.
In small doses, sodium helps your body function. However, when you consume too much, it can have negative effects.
When people consume too much sodium, their body holds onto more water. That can increase the volume of the blood and, in turn, blood pressure over time. This added strain on the blood vessels causes high blood pressure (hypertension), which can raise the risk of heart attack, heart failure, stroke, kidney disease, and eye issues.
Sodium content varies between brands and depends on the specific type of soup you’re purchasing. Some soups can contain nearly 40% of your daily recommended sodium intake in just one serving.
For example, there are 844 milligrams of sodium in one-half cup of chicken noodle soup that’s condensed (meaning it should be mixed with water as it’s cooked). There’s slightly less in canned condensed tomato soup—you’ll find 558 milligrams of sodium in one cup.
Adults in the United States are encouraged to consume no more than 2,300 milligrams of sodium per day; however, most get around 3,300 milligrams.
Traditional canned soups may not be the best choice if you want to lower your blood pressure or avoid hypertension. However, there are ways to make soup a healthier part of your diet:
- Choose low-sodium cans: Many soup brands sell “low-sodium,” “reduced-sodium,” or “no salt added” versions of their products, which are better for your heart health. Soups that have 5% of your recommended daily intake of sodium are best, while those with 20% or more are considered high in sodium.
- Prioritize certain soups over others: Check the nutrition label on your favorite soup’s can, and try to pick a variety that has less sodium. For example, tomato and minestrone soup don’t have as much sodium as chicken noodle and broccoli cheese soup.
- Make soup at home: While canned soups are certainly more convenient, making soup on your own allows you to control the amount of sodium, fat, and other nutrients in your dish. Try making a soup with broth, vegetables, and chicken or a vegetarian stew with sweet potatoes, kale, beans, and tomatoes. You can also add MSG or potassium chloride to homemade soups to maintain flavor while reducing your sodium intake from salt.
