How to Remove Sodium From Canned Vegetables

Canned vegetables can be a good source of fiber.
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Vegetables are a key part of your healthy eating plan because they have essential vitamins and minerals that keep you healthy. Canned vegetables can be a nutritious option when your favorite fresh vegetables are too expensive or when they aren't in season. But they can contain up to one-fifth of the sodium you need for the whole day in just one serving. Too much sodium can contribute to heart disease, high blood pressure and stroke, but a few simple tricks can cut the salt.

Step 1

Drain the liquid in the can into your sink. Most of the sodium in canned vegetables is in the liquid used to can them and simply draining them can reduce how much you consume.

Step 2

Set a clean colander into the kitchen sink. Dump the canned vegetables into the colander.

Step 3

Rinse the vegetables with a steady stream of cool water for 1 minute. Rinsing the canned vegetables will rinse away a significant amount of the sodium that they contain.

Step 4

Drain the canned vegetables in the colander for at least 2 minutes.

Step 5

Heat the canned vegetables in fresh water or steam them until piping hot after they have finished draining.

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