Tips for a heart-healthy emergency food supply

Not long ago, I found myself blocking the aisle (again, sorry) at my local grocery store while stocking up for hurricane season. I was studying the various brands of canned vegetable soup, looking for the lowest numbers possible.

I wasn't looking for the lowest price, mind you (although that's important, too.) I was checking the sodium count.

You see, putting together a heart-healthy emergency food supply for hurricane season can take a little extra effort. These days, I follow recommendations from the American Heart Association (AHA) and many local favorites don’t fit well into those guidelines.

Two of the biggest concerns are sodium and saturated fats. Too much sodium can lead to high blood pressure, while saturated fats can increase the risk of heart disease. The AHA recommends consuming no more than 2,300 mg of sodium per day, with only 5–6% of your daily calories coming from saturated fats. If your diet includes 2,000 calories in a day, that’s about 13 grams of saturated fat.

Here are a few tips that can help you find heart-healthy options, along with some ideas for how to prepare them during an emergency:

Food Labels

Understanding food labels can help you make healthier choices. When it comes to sodium, there are many terms found on food packaging. Here’s a quick guide to help you understand what they mean:

• • No-Salt Added/Sodium-Free: less than 5 milligrams of sodium per serving
  • Low Sodium: 140 mg sodium or less per serving
  • Reduced (or Less) Sodium: 25% less sodium than the regular version of a product

Proteins

Heart-healthy sources of protein include canned chickpeas and silken tofu. Both do not require refrigeration and have long shelf lives, making them well suited for storage as part of a home emergency kit.

Chickpeas can be used in a variety of recipes. A single serving of canned chickpeas has 7 grams of protein, 140 mg of sodium and zero grams of saturated fat. Pan fry dried chickpeas with smoked paprika and garlic powder to create a savory, nutritious filling for burritos or topping for other meals.

Silken tofu, unlike regular tofu, can be found in boxes suited for storing in a pantry. A single serving contains 7 grams of protein, 40 mg of sodium and zero grams of saturated fat. Slice into cubes and add to canned soups for more protein. You can also use it as an egg substitute to make a tofu scramble with some nutritional yeast and your favorite spice blend.

Canned fruits and vegetables

A convenient way to stock up on essential nutrients, canned fruits and vegetables have long shelf lives and are usually inexpensive. However, sodium is frequently used in the canning process, so check nutritional labels carefully. Canned vegetables don’t have to just be a side dish. Mixed vegetables can be drained, stir-fried and combined with your savory chickpeas for a filling meal.

Soups

Canned soups are popular for emergency kits but can contain more sodium and saturated fats than you'd suspect. After shopping around, I was able to find a healthier alternative. It may not be the same Campbell’s soup my mom used to buy, but I found vegetable soup with 45 mg of sodium and zero grams of saturated fat per serving. Options like these can help fill out an emergency supply kit.

So, if you see someone in the grocery store taking his sweet old time reading the back of a can of soup, it might be me. I apologize, I don’t mean to block the aisle. But my doctor insists that I watch my numbers.