- High cholesterol is one of the most common chronic conditions in the United States.
- Canned foods are convenient, budget-friendly and packed with heart-healthy nutrients.
- Nutrients in canned foods, like fiber and omega-3s, support healthy cholesterol levels.
High cholesterol affects nearly 25 million adults in the United States, making it one of the most common chronic conditions. While medication is often part of treatment, healthy diet changes—like eating more fiber, plant-based foods and healthy fats—can also have a meaningful impact. The challenge? Busy schedules can make preparing nutritious meals feel impossible. That’s where canned foods come in: they’re quick, convenient and a surprisingly nutritious option when you choose wisely. To make it easier, we asked dietitians to share their top canned food picks for supporting healthy cholesterol levels.
1. Canned Pumpkin
Although most people only buy canned pumpkin in the fall, it deserves a spot in your shopping cart year-round. This versatile veggie works well in both sweet and savory dishes and is packed with cholesterol-lowering fiber. “Pumpkin is a good source of soluble fiber, which can lower LDL (“bad”) cholesterol by 5% to 10% when consumed as part of the Portfolio Diet,” says Veronica Rouse, RD, CDE, a dietitian who specializes in heart health. The Portfolio Diet is a plant-based eating pattern shown to reduce cholesterol and lower heart disease risk. Just 1 cup of canned pumpkin provides an impressive 7 grams of fiber—about 25% of your daily needs.
Rouse recommends checking labels to be sure you’re buying pumpkin puree, not pumpkin pie filling, which is usually sweetened. For an easy nutrition boost, add canned pumpkin to dishes like soups, egg dishes, baked goods or even smoothies.
2. Canned Fish
Looking for a quick protein that also supports heart health? Canned fish is a smart pick. “Canned fish such as tuna, salmon or sardines are great options due to the omega-3 fatty acids they contain,” says Kiran Campbell, RDN. “Research highlights that regular consumption of oily fish promotes a healthier lipid profile, particularly by lowering triglycerides and potentially raising HDL (“good”) cholesterol, thanks to their abundance of omega-3s.”
For an added bonus, choose bone-in varieties. These tiny bones are edible and provide a natural, highly absorbed form of calcium—another nutrient that supports heart health, notes Rouse. Canned fish can be tossed into salads, stirred into casseroles or pasta or used in a sandwich for a quick, cholesterol-friendly meal.
3. Canned Spinach
Tired of tossing out soggy spinach from the crisper? Stock up on a few cans of spinach instead. While it’s not a direct substitute for fresh leaves in salads, it’s perfect for soups, casseroles and egg dishes. One cup of canned spinach has over 5 grams of fiber—about 18% your daily needs—helping to support healthy cholesterol levels. Spinach is also rich in lutein, an antioxidant that helps prevent cholesterol from sticking to your artery walls, lowering the risk of stroke and heart attack.
4. Canned Beans
Budget-friendly, filling and packed with nutrients, canned beans are a heart-healthy staple that our dietitians say should always make the grocery list. “Canned beans are a powerhouse addition to a cholesterol-lowering diet. They’re packed with soluble fiber, which binds to cholesterol in the digestive tract and helps remove it from the body. Just 1 cup of beans a day is shown to lower total and LDL cholesterol while reducing your risk of heart disease, making them an easy and effective choice,” says Campbell.
With nearly 15 grams of protein per cup, canned beans are a satisfying swap for animal proteins—and one that can support healthy cholesterol levels. “By swapping beans in for meat more often, you can cut back on saturated fats—a key step in lowering cholesterol and protecting your heart,” Campbell explains. You can also mix beans with meat to boost fiber and plant-based protein. Need some inspiration? Try black beans in tacos or burritos, kidney beans in soups or chili, or simply sprinkle them over a salad.
5. Canned Pears
Canned pears are a tasty, convenient choice with cholesterol-lowering benefits. They’re especially high in fiber, providing 4 grams per cup. A lot of that fiber is pectin, a soluble fiber that can help lower LDL cholesterol. When choosing canned fruits, opt for ones that are packed in water or natural juice rather than syrup. Add canned pears to baked goods, enjoy them on top of yogurt or pair them with cheese for a savory twist.
6. Canned Okra
Okra is a versatile, nutrient-packed vegetable that can be enjoyed year-round in its canned form. Okra is a standout vegetable for tackling elevated cholesterol levels because it contains mucilage, a gel-like substance that binds to cholesterol during digestion and helps remove it from the body. Not sure how to use canned okra? It works well in stir-fries, soup and gumbo.
How to Choose Heart-Healthy Canned Foods
Ready to stock up on canned foods for heart health? Here are some tips to help you enjoy heart-healthy canned foods.
- Watch Out for Sodium. “For all canned foods, look for ‘no salt added’ or ‘low sodium’ labels to help manage blood pressure,” says Rouse.
- Skip Extra Flavorings. “Look for options packed in water instead of oil or brine, and steer clear of those with heavy sauces or extra flavorings. These additions often come with unwanted sodium, sugar or unhealthy fats,” says Campbell.
- Rinse Canned Beans and Vegetables. It’s a good idea to rinse canned beans and vegetables, since many come in a salty brine. “Draining and rinsing canned beans under water can decrease sodium intake up to 40%,” says Campbell.
Our Expert Take
If you’re looking to lower your cholesterol, don’t overlook the canned goods already in your pantry. Many are packed with fiber, omega-3s and other nutrients that support healthy cholesterol levels. Next time you need to restock your pantry, consider adding some cans of pumpkin, beans, fish, spinach, pears or okra. Enjoy them a couple of times per week to get the most cholesterol-lowering benefits.
