High cholesterol is a major risk factor for heart disease. Having high levels of LDL (bad) cholesterol in your blood increases your risk of atherosclerosis, heart attack, and stroke. Dietary and lifestyle changes are important to help manage high cholesterol. One dietary strategy is increasing intake of soups. But are soups an effective way to lower cholesterol?
What is cholesterol?
Cholesterol is a waxy, fat-like substance found in all cells of the body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. There are two main types of cholesterol:
- LDL (low-density lipoprotein) cholesterol – the “bad” cholesterol that can build up in your arteries and increase your risk for heart disease and stroke.
- HDL (high-density lipoprotein) cholesterol – the “good” cholesterol that carries cholesterol from other parts of your body back to your liver which then removes it from your body.
Having high LDL cholesterol, low HDL cholesterol, or high triglycerides (another form of fat in your blood) increases your risk for atherosclerosis. This is when cholesterol and other deposits build up on the inner walls of your arteries, making them hard and narrow. This can restrict blood flow and oxygen delivery to your heart and other organs, leading to heart attack or stroke.
According to the American Heart Association, a healthy cholesterol level is:
- Total cholesterol: less than 200 mg/dL
- LDL cholesterol: less than 100 mg/dL
- HDL cholesterol: 60 mg/dL or higher
- Triglycerides: less than 150 mg/dL
Do soups help lower cholesterol?
Certain types of soup may help lower LDL cholesterol and improve your cholesterol profile due to their ingredients and nutrients.
Soluble fiber
Soluble fiber has been shown to lower LDL cholesterol. Soluble fiber binds to cholesterol in your digestive tract and excretes it from your body before it can be absorbed.
Many studies show that getting 5-10 grams of soluble fiber per day can lower LDL cholesterol by 5-10%. Good sources of soluble fiber include oats, beans, lentils, vegetables, and fruits.
Soups like oatmeal, bean soups, lentil soups, minestrone, or soups with plenty of vegetables can be great sources of soluble fiber.
Legumes
Legumes like beans, lentils, and peas are rich sources of soluble fiber and help lower LDL cholesterol. Eating 1/2 cup of cooked beans or lentils daily is recommended for lowering cholesterol.
Bean soups and lentil soups are easy and tasty ways to increase soluble fiber and legume intake. Studies show that eating 1 cup per day of legume-based soups can reduce LDL cholesterol by 5-10%.
Some examples of cholesterol-lowering legume soups include lentil soup, split pea soup, black bean soup, and minestrone.
Vegetables
Vegetables are naturally low in fat and calories and rich in soluble fiber. Many studies show that increased vegetable intake lowers LDL cholesterol.
Aim for 2-3 cups per day of vegetables as part of a heart-healthy diet. Vegetable soups are an easy way to increase your daily veggie intake.
Some great veggie soup options include tomato soup, broccoli soup, cauliflower soup, carrot soup, mushroom soup, zucchini soup, and soups with mixed veggies.
Oats
Oats contain a specific type of soluble fiber called beta-glucan that has potent cholesterol lowering effects. Studies show that eating 3 grams per day of oat soluble fiber can reduce LDL cholesterol by 5-10%.
Oatmeal is a common oat-based soup. Enjoying oatmeal or oat-based soups like broccoli and oat soup or mushroom barley soup can help decrease LDL cholesterol.
Omega-3 fatty acids
Omega-3 fatty acids have heart-healthy effects and can lower triglycerides. Good food sources include fatty fish, walnuts, chia seeds, and flaxseeds.
Some fish-based soups can provide omega-3 fatty acids. Chowders made with salmon, crab, or cod can contribute omega-3s. You can also add walnuts, chia seeds, or flaxseeds to soups for plant-based omega-3s.
Healthiest soup options for lowering cholesterol
To maximize the cholesterol-lowering potential of soups, focus on soups containing the ingredients and nutrients discussed above.
Some great options include:
- Oatmeal
- Lentil soup
- Black bean soup
- Split pea soup
- Minestrone soup
- Vegetable-based soups like tomato, broccoli, mushroom
- Salmon or crab chowder
- Chicken noodle soup with plenty of vegetables
- Miso soup with tofu and seaweed
When making soups, boost the fiber and nutrient content by loading them up with extra vegetables, beans, lentils, and oats. Try adding spinach, kale, carrots, mushrooms, peas, or barley to increase the cholesterol-lowering potential.
Other tips for cholesterol-lowering soups
Here are some other suggestions for making soups part of a cholesterol-lowering diet:
- Use olive oil or avocado oil instead of butter or cream for sautéing veggies.
- Choose low-sodium broths and limit adding extra salt.
- Avoid using cream-based soups.
- Add herbs and spices like garlic, basil, oregano, thyme to boost flavor instead of salt.
- Top soups with seeds or nuts like walnuts, almonds, pumpkin seeds or chia seeds.
- If using canned soups, choose low-sodium options without cream or hydrogenated oils.
- Avoid soups made with processed meats like bacon, deli meats, or sausage.
- Enjoy soups as part of the Dietary Approaches to Stop Hypertension (DASH) diet which focuses on fruits, veggies, lean meats, low-fat dairy, nuts, beans, seeds.
Are some soups bad for cholesterol?
Some common ingredients in certain soups may negate their cholesterol-lowering potential or even raise cholesterol levels.
Ingredients to limit include:
- Full-fat dairy products like cream, whole milk, cheese
- Coconut milk – high in saturated fat
- Fatty meats like sausage, bacon, deli meats
- Hydrogenated/trans fats used in some packaged soups
- Excess sodium
- Saturated fats like coconut oil, butter, lard if used in large amounts
Soups that are cream-based like chowders, potato soup, or cheese-based broccoli soup are high in saturated fat and cholesterol. These should be minimized when trying to lower cholesterol.
Should you have soup every day to lower cholesterol?
There is no specific recommended frequency for how often to eat soup, but enjoying soups regularly as part of a healthy diet can help lower cholesterol.
Aim for 1-2 servings of soup per week as part of a diet focused on fruits, vegetables, whole grains, legumes, lean proteins, nuts, seeds, and healthy fats like olive oil and avocados.
Soups are an easy way to increase intake of cholesterol-lowering nutrients like soluble fiber. Plus they are very versatile – you can have a different soup every day of the week and take advantage of different ingredients and nutrients.
Are homemade soups healthier than canned soups?
Homemade soups made with fresh ingredients are usually healthier and better for cholesterol levels compared to canned, prepared soups.
Benefits of homemade soups:
- Higher in fresh vegetables, fruits, beans that provide soluble fiber.
- Can control ingredients like oils, sodium, meats.
- No preservatives or artificial ingredients.
- Can adjust recipes to be heart-healthy.
- More economical than prepared soups.
If using canned soups, choose low-sodium varieties without hydrogenated oils or saturated fat. Look for soups made with veggies, lentils, beans as the first ingredients rather than cream.
But for maximum nutrition and cholesterol-lowering benefits, try making homemade soups from scratch using ingredients like vegetables, whole grains, beans, lentils, and healthy oils.
Bottom line
Certain types of soup can be effective for lowering LDL cholesterol as part of a heart-healthy diet and lifestyle.
Focus on homemade soups loaded with soluble fiber from ingredients like oats, beans, lentils, and plenty of vegetables. Limit cream-based chowders and soups made with fatty meats or oils high in saturated fat.
Enjoying 1-2 servings of healthy soup per week can help lower your cholesterol when combined with other diet and lifestyle changes. Soups make it easy to get a variety of cholesterol-lowering nutrients.