Mediterranean diet: 5 canned ingredients recommended by a dietician to protect your heart

Looking for a simple way to eat better without spending hours in the kitchen? Canned ingredients could well become your best allies. A dietician reveals how these everyday products protect your heart thanks to the Mediterranean diet.

The Mediterranean diet focuses on preserves for heart health

The Mediterranean diet is recognized as one of the most beneficial for the cardiovascular system. Yet many people are unaware of the central role played by canned ingredients. These products make it possible to enjoy the benefits of this dietary pattern without time constraints.

Nutrition experts point out that canning preserves a large proportion of nutrients. For example, legumes, tomatoes and fish retain their nutritional qualities. This method of preservation offers a practical and economical solution.

What’s more, these products are available all year round, whatever the season. You don’t have to wait for summer to enjoy artichokes or green beans. As a result, adopting this diet becomes accessible to all budgets.

“Canned legumes and fish are perfectly suited to the Mediterranean diet and offer real benefits for the heart.”

Canned legumes: precious allies

Chickpeas, lentils and white beans are among the stars of our recommended canned ingredients. These legumes provide plant proteins, fiber and essential minerals. On the other hand, they contain very little saturated fat.

To reduce their sodium content, simply rinse them before use. This simple trick reduces salt by around 40%. Now you can use them in salads, soups and stews with complete peace of mind.

• Chickpeas: rich in fibre and vegetable protein
• Lentils: source of iron and folate
• White beans: excellent for satiety
• Peeled tomatoes: concentrated lycopene antioxidant
• Sardines: heart-healthy omega-3s

Canned fatty fish protects your cardiovascular system

Canned sardines, mackerel and tuna are good choices for heart health. These fish are packed withomega-3 fatty acids, known to reduce inflammation. They also help maintain healthy cholesterol levels.

A dietician recommends eating these fish two to three times a week. This frequency ensures that omega-3 requirements are met without excess. Moreover, versions preserved in olive oil add monounsaturated fats.

The price of canned ingredients is still well below that of fresh fish. So you can save money and look after your heart at the same time. This affordability democratizes quality food.

Remember to check labels to choose products low in added salt. Some brands offer “no salt” or “reduced sodium” versions. These options are particularly suitable for people watching their blood pressure.

Canned tomatoes: a concentrate of antioxidants

Peeled, crushed or in sauce, tomatoes are essential canned ingredients. The cooking process increases the bioavailability of lycopene, a powerful antioxidant. This compound protects cells from the oxidative stress linked to heart disease.

You can use them as a base for sauces, stews or soups. They add flavor and color to your preparations in just a few minutes. In short, they simplify everyday Mediterranean cooking.

How to incorporate canned food into your daily meals

Starting the week by preparing a few dishes usingcanned ingredients makes organization easier. A chickpea salad with tomatoes and tuna can be prepared in less than ten minutes. This speed is perfect for busy schedules.

Canned pulses can replace meat in many recipes. For example, a lentil curry or homemade hummus become healthy, gourmet options. You can vary your pleasures without compromising your cardiovascular health.

For breakfast or a snack, sardines on wholemeal bread make a satiating snack. This habit is perfectly in keeping with Mediterranean tradition. Gradually, these dietary choices become natural reflexes.

Always keep a few preserves in your cupboards for those tired evenings. They’ll keep you from giving in to the temptation of ultra-processed foods. Your heart will thank you for these small gestures repeated day after day.

• canned ingredients