The Best Canned Soups for Healthy Cholesterol

• Convenient foods like canned soup can be part of a heart-healthy diet if you know what to look for.
• Dietitians suggest these five soups and to look for other options low in saturated fat and sodium. 
• Soups with fiber from whole grains, legumes and vegetables also support healthy cholesterol levels.

Cooler temps call for warmer meals, which may conjure up thoughts of your favorite bowl of comforting soup. A homemade pot of soup sounds delicious, but we don’t always have the time to prepare a meal from scratch. This is where we lean on the canned soup aisle in our local grocery store—a seemingly endless variety of soups that will satisfy most any craving. From condensed to traditional canned options, soup can be a surprisingly heart-healthy option (if you know what to look for). 

Soup is a great opportunity to sneak in health-promoting nutrients that support healthy cholesterol levels. But without careful label reading, you may unknowingly eat a day’s worth of sodium or pick an option that’s high in saturated fat. 

“Look for broth-based canned soups low in sodium and saturated fat with simple ingredient lists,” says Raksha Shah, M.A., RDN. We’ve picked our top five canned soups to help you create an easy meal on busy days and are sharing expert tips on choosing the best soup for managing cholesterol.

1. Amy’s Organic Lentil Soup, Light in Sodium

Featuring green organic lentils as the primary ingredient, Amy’s Organic Lentil Soup, Light in Sodium is a good source of fiber and plant-based protein. Plus, it’s lower in sodium than most traditional soup recipes, so you can feel confident that your choice supports your cardiovascular health. A can provides under 500 milligrams of sodium and has over 20% of the daily recommended fiber at 6 grams.,

It’s also low in saturated fat with just 1.5 grams in an entire can. Saturated fat in excess has been shown to negatively affect cholesterol, particularly by raising the “bad” LDL cholesterol in your blood. Lentils contain a combination of insoluble and soluble fiber—both are beneficial for maintaining healthy cholesterol levels.

2. Dr. McDougall’s Organic Lower Sodium Black Bean Soup

While this soup isn’t technically a canned option (it comes in a box), Dr. McDougall’s Organic Lower Sodium Black Bean Soup is a shelf-stable pick that’s both filling and nutrient-dense. Each box contains two servings, or 2 cups, and has just 280 mg of sodium per serving. It’s also an excellent fiber source, with a single serving packing 5 grams of fiber or close to 20% of the daily recommended intake.,

Because beans are a good source of fiber, particularly soluble fiber, they’re often promoted as a beneficial addition to a heart-healthy diet. Multiple studies have found that eating beans daily supports cholesterol reduction in those with elevated LDL cholesterol.,

3. Progresso Reduced Sodium Southwest Style Black Bean & Vegetable

A 1-cup serving of Progresso’s Reduced Sodium Southwest Style Black Bean & Vegetable soup offers 10% of your daily fiber (3 grams) while staying under 500 mg of sodium with just 410 mg per cup. This soup is also free of saturated fat, a benefit for those looking to limit their intake.

Keep in mind that a full can of Progresso is about two servings, so you’d consume twice the sodium if you were to eat the full can. Pairing a full can of this soup with a sandwich or crackers could easily put you over 1,000 mg of sodium in a single meal. While sodium doesn’t have a direct link to your cholesterol levels, limiting your salt intake can lower your risk of heart disease by supporting healthy blood pressure levels.

4. Pacific Foods Organic Chicken & Wild Rice Soup, Lightly Salted

If you prefer a soup that incorporates animal protein, the Pacific Foods Organic Chicken & Wild Rice Soup, Lightly Salted, is a good choice. One can contains two 1-cup servings, with 0.5 grams of saturated fat, 2 grams of fiber, and just 320 mg of sodium per serving. The soup contains a combination of vegetables like carrots and onions with both brown and wild rice, all of which contribute to the total fiber per serving.

This soup is also surprisingly low in total calories, with just 110 calories per serving. To make it a complete meal, try adding a side salad that includes veggies plus nuts and seeds, or add a veggie-loaded sandwich on whole-grain bread to increase the total calories while adding beneficial nutrients for cholesterol, like fiber, omega-3 fatty acids and unsaturated fats.

5. Campbell’s Chunky Healthy Request Roasted Chicken Soup with Country Vegetables

Another meat-based soup that’s also a good choice for keeping cholesterol in check is Campbell’s Chunky Healthy Request Roasted Chicken Soup with Country Vegetables. Like the other soups listed, this can has two 1-cup servings. One serving contains 100 calories, 0 grams of saturated fat and 2 grams of fiber. Similar to the Progresso option, it’s slightly higher in sodium with 410 mg per 1-cup serving.

Heart-Healthy Soup Shopping Tips

Eating a heart-healthy diet is just one piece of the puzzle when it comes to cholesterol. “The risk factors for developing high cholesterol are essentially the same as those for heart disease and other chronic diseases,” says Kiran Campbell, RDN. “These include ones you have no control over, like age, gender and family history (genetics), as well as risk factors you do have some or all control over, like excess weight, a sedentary lifestyle, poor dietary habits, tobacco and alcohol use, high blood pressure and increased stress.” Still, eating a diet that promotes heart health is never a bad idea for overall health. These are the nutrients to scrutinize before buying a can of soup:

• Look for High Fiber: “Soluble fiber is one of the most critical nutrients for maintaining healthy cholesterol levels,” says Campbell. “According to the 2020-2025 Dietary Guidelines for Americans, 90% of women and 97% of men do not meet the recommended daily fiber intake.” Campbell recommends choosing soluble fiber in the form of whole grains, beans and legumes, fruits and vegetables: “Look for soups with a high fiber content, ideally at least 3 grams per serving.”
• Limit Saturated Fat: “The 2020-2025 Dietary Guidelines for Americans recommends 20% to 35% of total calories come from fat,” says Maureen Ashbarry, M.S., RD, LD. Of that percentage, Ashbarry recommends prioritizing unsaturated fat sources to improve cholesterol. Diets that prioritize unsaturated fats over saturated fat are associated with improved cardiovascular health and reductions in LDL cholesterol. Choosing broth-based soups instead of creamy soups can help with keeping saturated fat in check. Shah recommends looking for soup with less than 4 grams of saturated fat per serving.
• Choose Lower Sodium: “Be mindful of the sodium content, as excessive sodium intake can elevate blood pressure, another significant risk factor for heart disease,” says Campbell. “Many canned soups can contain more than 500 milligrams of sodium per serving. If you can locate a canned soup with less than 500 milligrams of sodium per serving, it is a healthier choice.” Many brands offer a reduced-sodium line that can help keep your total sodium in check.

Meal Plan to Try

7-Day Cholesterol-Lowering Meal Plan for Beginners, Created by a Dietitian

Our Expert Take

You don’t have to sacrifice convenience to support your heart health if you know how to shop smart. But with so many canned soup varieties on store shelves, it’s easy to become overwhelmed. Narrow your choices by focusing on broth-based varieties that are lower in sodium and include whole grains, beans, lentils and/or vegetables. Check the Nutrition Facts panel to compare sodium content while choosing the one that fits your diet. Ideally, the best soup for healthy cholesterol levels will be a higher fiber choice that’s low in saturated fat. Don’t forget to add a side of veggies, whole grains or protein to help round out your meal.