Is Canned Tuna OK for High Blood Pressure?

November 14, 2025 •

3 min read

According to the American Heart Association, most canned tuna contains between 200 and 300 milligrams of sodium per serving, a significant factor for those managing their blood pressure. However, the key question remains: is canned tuna OK for high blood pressure, and how can you enjoy it safely?

Quick Summary

The suitability of canned tuna for high blood pressure hinges on its sodium content and variety. Unsalted or low-sodium light tuna offers beneficial omega-3s and protein with minimal sodium, while regular and albacore versions can be high in salt and mercury. Careful selection and portion control are crucial for heart health.

Key Points

Choose 'No Salt Added' Varieties: Opt for canned tuna labeled 'no salt added' or 'low sodium' to significantly reduce your sodium intake, a key factor in managing high blood pressure.
Benefit from Omega-3 Fatty Acids: Canned tuna is a source of omega-3s (EPA and DHA), which can help lower blood pressure and reduce inflammation.
Be Mindful of Mercury Levels: Select canned light tuna (skipjack) over albacore, as it contains lower levels of mercury, making it a safer option for more frequent consumption.
Rinse Canned Tuna: Rinsing canned tuna, even low-sodium varieties, can help wash away residual salt and further minimize your sodium intake.
Control Portion Sizes: The FDA recommends adults consume 8 ounces of seafood per week. Stick to recommended serving sizes, especially if opting for albacore, to manage both mercury and sodium.
Pair with Low-Sodium Alternatives: Prepare tuna salad with mashed avocado, olive oil, or lemon juice instead of high-sodium mayonnaise to keep it heart-healthy.
Incorporate a Varied Diet: While canned tuna has benefits, ensure a balanced diet by including other heart-healthy foods like vegetables, fruits, and whole grains.

Canned Tuna: The Double-Edged Sword of Nutrition

Canned tuna is a convenient, budget-friendly pantry staple, but for individuals with high blood pressure (hypertension), its nutritional profile requires careful consideration. While its high-quality protein and heart-healthy omega-3 fatty acids are beneficial, the added sodium in many varieties can counteract these positive effects. Understanding the difference between types of canned tuna is essential for making a safe choice.

The Sodium Problem in Canned Tuna

Excess sodium is a primary dietary contributor to high blood pressure, causing the body to retain water and increasing pressure on artery walls. Many standard cans of tuna are packed with added salt for flavor and preservation, which can be detrimental to a heart-healthy diet. A single serving of regular canned tuna can contain a substantial amount of sodium, quickly adding up when combined with other salted ingredients in a typical tuna salad or casserole. By contrast, no-salt-added or low-sodium varieties are specifically processed to minimize this risk, making them a much better choice for managing hypertension. Always check the nutrition label, as the difference in sodium content between brands can be significant.

Omega-3s: A Heart-Protective Benefit

Despite the sodium concern, tuna is a rich source of omega-3 fatty acids, particularly EPA and DHA, which have well-documented benefits for cardiovascular health. These essential fatty acids are known to lower blood pressure by reducing inflammation, decreasing triglycerides, and improving blood vessel function. Studies have shown that a daily intake of 2 to 3 grams of omega-3s can lead to a modest but significant reduction in blood pressure. Fortunately, low-sodium or no-salt-added canned tuna still retains these beneficial omega-3s, allowing individuals to reap the heart-protective rewards without the added sodium risk.

Mercury Levels and Tuna Type

Another factor to consider is the mercury content, which varies depending on the species of tuna. In general, larger, longer-living fish accumulate more mercury. For canned tuna:

Canned Light Tuna (Skipjack): This is the lowest-mercury option and is on the FDA's "best choices" list. It is a safe and beneficial option for most adults, especially when opting for a no-salt-added version.
Canned White Tuna (Albacore): Contains higher mercury levels than canned light tuna and is on the FDA's "good choices" list. Its consumption should be limited, particularly for pregnant women and young children.
Yellowfin and Bigeye Tuna: These contain the highest levels of mercury and should be consumed sparingly or avoided, especially for those in sensitive populations.

How to Choose Canned Tuna Wisely for High Blood Pressure

To ensure your canned tuna is heart-friendly, focus on these choices:

Opt for no-salt-added or low-sodium varieties. This is the most crucial step to control your sodium intake.
Choose light tuna packed in water. This variety has the lowest mercury content and is also lower in total fat and calories than tuna packed in oil.
Rinse canned tuna. Even with low-sodium products, a quick rinse can help remove excess salt.

Canned Tuna Comparison for High Blood Pressure


Feature	No-Salt-Added Light Tuna (in water)	Regular Albacore Tuna (in oil)
Sodium Content	Very low (approx. 50 mg per serving)	High (approx. 320-360 mg per serving)
Mercury Content	Lowest among canned tunas	Higher than light tuna
Omega-3s	Present and beneficial	Present, but accompanied by higher saturated fat from oil
Suitability for Hypertension	Excellent. Minimal sodium, heart-healthy omega-3s.	Poor. High sodium content poses a risk.
Flavor Profile	Milder, requires added seasoning.	Often richer due to added oil and salt.

Integrating Heart-Healthy Tuna into Your Diet

Instead of relying on heavy mayonnaise, consider mixing your tuna with heart-healthy alternatives like mashed avocado, a drizzle of olive oil, or a lemon vinaigrette. Add chopped vegetables, such as celery, onion, and bell peppers, for flavor and nutrients. For an omega-3 boost, combine canned light tuna with other nutritious ingredients like spinach and whole-grain crackers. By focusing on low-sodium options and pairing them with fresh, whole foods, you can safely and healthily include canned tuna in your high blood pressure diet.

Conclusion

For those managing high blood pressure, canned tuna can be a perfectly acceptable dietary component, but careful selection is paramount. The critical takeaway is to choose no-salt-added or low-sodium canned light tuna and consume it in moderation, as recommended by health authorities. By being mindful of sodium and mercury levels, you can benefit from tuna's omega-3s and protein while protecting your cardiovascular health. Always prioritize reading nutrition labels to make the best decision for your health goals.

Frequently Asked Questions

You can eat canned tuna regularly, but it's not recommended every day, primarily due to mercury content. For individuals with high blood pressure, it's best to stick to 2-3 servings per week, specifically canned light tuna with no salt added.

The best canned tuna for high blood pressure is canned light tuna (skipjack) with no salt added, packed in water. This variety is lowest in mercury and sodium while still providing heart-healthy omega-3s.

The primary risk of canned tuna for hypertension is its high sodium content. Excess sodium can cause water retention and increase pressure on artery walls, leading to elevated blood pressure.

While canned tuna in oil contains beneficial omega-3s, it can also have higher sodium levels and more saturated fat than water-packed varieties, which is less ideal for managing blood pressure. Water-packed is generally preferred.

To lower the sodium in canned tuna, choose a 'no salt added' variety, and always drain it thoroughly before eating. You can also rinse the tuna under running water to remove some of the excess salt.

Yes, other risks include mercury contamination, which is higher in albacore and bigeye tuna, and potential BPA exposure from the can lining. Opting for BPA-free packaging and low-mercury light tuna can mitigate these risks.

Yes, omega-3 fatty acids, like those found in tuna, have been shown to help lower blood pressure by reducing inflammation and improving blood vessel function. Studies suggest an optimal intake of around 2-3 grams per day for the best blood pressure benefits.