Camilla Jessen
Here are six canned foods that may support healthy cholesterol levels.
High cholesterol affects nearly 25 million Americans.
Here are six dietitian-approved canned foods that may support healthy cholesterol levels without sacrificing convenience.
A Simple Swap with Big Health Benefits
While medication can help, diet changes are key.
Foods rich in fiber, plant-based nutrients, and healthy fats support cholesterol control, especially when they’re easy to prepare.
That’s why canned foods deserve a second look.
1. Canned Pumpkin
Canned pumpkin is high in soluble fiber, the type that helps lower LDL (bad) cholesterol. Just 1 cup delivers about 7 grams of fiber, which is nearly a quarter of your daily needs.
“Soluble fiber can lower LDL by 5–10% when part of the Portfolio Diet,” says Veronica Rouse, RD, CDE.
Use: Add to soups, baked goods, smoothies, or egg dishes
Avoid: Pumpkin pie filling (often loaded with sugar)
2. Canned Fish (Tuna, Salmon, Sardines)
Canned fish is rich in omega-3 fatty acids, which help lower triglycerides and may boost HDL (good) cholesterol.
“Regular consumption of oily fish promotes a healthier lipid profile,” says Kiran Campbell, RDN.
Bonus tip: Choose bone-in varieties for added calcium
Try it in: Salads, sandwiches, pasta, or casseroles
3. Canned Spinach
Spinach is a good source of fiber and lutein, an antioxidant that helps prevent cholesterol from sticking to arteries.
One cup of canned spinach has over 5 grams of fiber.
Use in: Soups, omelets, casseroles, or grain bowls
Tip: Keep a few cans on hand to avoid food waste from wilting fresh greens
4. Canned Beans
Beans are a soluble fiber powerhouse. One cup a day is linked to lower LDL and total cholesterol.
“Beans help remove cholesterol from the body and are a great meat alternative,” says Campbell.
Use in: Tacos, soups, stews, or salads
Tip: Rinse to cut sodium by up to 40%
5. Canned Pears
Canned pears offer 4 grams of fiber per cup.
Much of that is pectin, a type of soluble fiber known to help lower LDL cholesterol.
Choose: Pears packed in water or natural juice
Try with: Yogurt, oatmeal, baked goods, or cheese
6. Canned Okra
Okra contains mucilage, a sticky fiber-like compound that binds to cholesterol and helps flush it out of the body.
Best used in: Stir-fries, soups, gumbo, or as a side
Bonus: Also a good source of vitamins A and C
How to Pick the Right Canned Foods
Here’s what to look for:
Look for “Low Sodium” or “No Salt Added”
High sodium can raise blood pressure.
Always check the label.
Avoid Added Oils and Heavy Sauces
They can contain unhealthy fats or excess sugar.
Rinse Before You Eat
Draining and rinsing beans or vegetables can reduce sodium by up to 40%.
