What Eating Canned Soup Often Does to Your Blood Pressure

A warm, comforting bowl of soup may seem like a healthy choice, especially when time is short. But if your go-to option is canned soup, it might be doing more than just satisfying your hunger. Many canned soups are packed with high levels of sodium, and eating them regularly could have a real impact on your blood pressure and heart health.

Here’s what you need to know before opening that next can.

How Canned Soup Affects Blood Pressure

Most canned soups are high in sodium because salt enhances flavor and preserves shelf life. But excess sodium causes the body to retain fluid, which increases blood volume. This puts extra pressure on your blood vessels, making your heart work harder to pump blood and over time, that can raise your blood pressure.

According to the American Heart Association, high blood pressure is a leading risk factor for heart disease and stroke, affecting nearly half of U.S. adults.

How Much Sodium Is Too Much?

1. Recommended sodium intake:

   • Ideal: 1,500 mg per day

   • Maximum limit: 2,300 mg per day

2. Average canned soup:

   • ~700 mg of sodium per 1-cup serving

That means just one bowl of soup could use up nearly half or more of your daily sodium allowance. And if you’re pairing it with other salty foods throughout the day (think bread, cheese, sauces, or processed snacks), your total sodium intake can quickly exceed safe levels.

Who’s More Sensitive to Sodium?

Sodium affects everyone differently. Research shows that:

• About 60% of people with high blood pressure and

• 33% of people without high blood pressure
  are sodium-sensitive, meaning their blood pressure responds more dramatically to salt intake.

If you already have high blood pressure, monitoring sodium is especially important but even if you don’t, consistently high sodium levels can lead to future complications.

How to Choose Heart-Healthier Canned Soups

The good news: Not all canned soups are high in sodium. You just need to know what to look for.

Label terms that indicate lower sodium:

• "Low sodium" – ≤140 mg per serving

• "Reduced sodium" – at least 25% less than the regular version

• "Light in sodium" or "Lightly salted"

• "No salt added" – no salt included, but not necessarily sodium-free

• "Sodium-free" – ≤5 mg per serving

Top low-sodium canned soup options:

• Campbell’s Unsalted Tomato Soup – 50 mg

• Pacific Foods Creamy Tomato Low Sodium Soup – 320 mg

• Amy’s Light in Sodium Lentil Soup – 460 mg

• Progresso Reduced Sodium Southwest Black Bean & Vegetable – 410 mg

Note: Sodium content per serving varies by brand and type always check the nutrition label.

Other Ingredients to Watch

While sodium is the primary concern, also keep an eye on:

• Added sugars – especially in tomato-based or creamy soups

• Saturated fats – found in creamy or meat-heavy varieties

• Preservatives and additives – some may trigger sensitivities or impact gut health

Look for soups with whole-food ingredients, minimal additives, and a balance of protein, fiber, and essential nutrients like potassium, vitamin A, and iron.

Can You Eat Canned Soup with High Blood Pressure?

Yes with a few smart strategies. If you have high blood pressure, aim to:

• Choose lower-sodium varieties

• Track your total daily sodium intake

• Balance your meal with fresh vegetables, lean proteins, or whole grains

• Add potassium-rich foods (like spinach or beans) to offset sodium’s effects

Simple Ways to Boost Canned Soup Nutrition

Turn a basic canned soup into a well-rounded, heart-healthy meal:

• Add fresh or frozen vegetables for fiber, vitamins, and texture

• Toss in beans or lentils for plant-based protein and potassium

• Mix in brown rice or whole-grain pasta for fiber and fullness

• Season with herbs and spices instead of extra salt

These additions not only improve nutrition but also cut the intensity of the soup’s salty flavor helping your palate (and your blood pressure) adjust over time.

The Bottom Line

Canned soup can be a quick and satisfying option, but regularly eating high-sodium varieties can quietly elevate your blood pressure over time. With a few mindful choices like reading nutrition labels and choosing low-sodium versions you can enjoy the convenience without compromising your heart health.

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