Is Canned Salmon Good to Eat If You Have High Cholesterol? A Complete Guide

December 3, 2025 •

4 min read

According to the American Heart Association, consuming fatty fish like salmon at least twice a week can help lower cholesterol and triglyceride levels. So, is canned salmon good to eat if you have high cholesterol? Yes, but with important considerations for maximizing its heart-healthy benefits.

Quick Summary

Canned salmon is rich in omega-3 fatty acids, which can lower bad cholesterol (LDL) and triglycerides. Prioritizing low-sodium, wild-caught varieties and preparing it healthily are key for a heart-healthy diet.

Key Points

Omega-3s Are Key: The omega-3s in canned salmon effectively lower triglycerides and improve overall cholesterol ratios.
Manage Sodium Intake: To prevent negative effects on blood pressure, choose low-sodium canned salmon varieties.
Rinse Before Use: Rinsing canned salmon is a simple way to reduce sodium levels without impacting its heart-healthy omega-3s.
Choose Wild-Caught: Wild-caught canned salmon often provides a better omega-3 profile and is generally lower in contaminants.
Eat Twice a Week: The American Heart Association recommends two servings of fatty fish like salmon per week for optimal heart health.
Versatile and Affordable: Canned salmon is a cost-effective and convenient way to consistently include heart-healthy fish in your diet.

The Omega-3 Advantage for High Cholesterol

One of the most significant nutritional benefits of canned salmon is its high concentration of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These polyunsaturated fats are known for their powerful effects on cardiovascular health, making them a cornerstone of a heart-healthy diet.

How Omega-3s Improve Your Cholesterol Profile

Omega-3s don't just tackle one aspect of heart health; they work on several fronts to improve your lipid profile and lower your overall cardiovascular risk:

Lower Triglycerides: Omega-3s are particularly effective at significantly reducing triglyceride levels in the blood. High triglycerides are a major risk factor for heart disease, especially when combined with high LDL cholesterol.
Reduce LDL ("Bad") Cholesterol: Studies have shown that the omega-3s in salmon can help lower levels of low-density lipoprotein (LDL) cholesterol, often referred to as the "bad" cholesterol.
Raise HDL ("Good") Cholesterol: Consuming omega-3 fatty acids can also help increase your levels of high-density lipoprotein (HDL) cholesterol, which plays a protective role in heart health by helping remove cholesterol from arteries.
Reduce Inflammation: Chronic inflammation is a key driver of heart disease. Omega-3s possess potent anti-inflammatory properties that help calm this process throughout the body, including in your arteries.

Navigating Potential Downsides of Canned Salmon

While canned salmon is a nutritional powerhouse, it's important to be mindful of certain factors, particularly if you have high cholesterol or related heart conditions. The two main areas of concern are sodium content and the source of the fish.

The Sodium Factor

Canned foods, by their nature, can contain high levels of sodium added during the preservation process. For individuals managing high blood pressure or other heart conditions, excess sodium can be problematic.

To mitigate this, you should:

Choose Low-Sodium Options: Always check the nutrition label and opt for canned salmon labeled "low sodium" or "no salt added."
Rinse the Salmon: Rinsing canned salmon under cold water can significantly reduce its sodium content without compromising the omega-3 benefits.

Wild-Caught vs. Farmed Salmon

Just as with fresh fish, canned salmon comes from both wild and farmed sources. While both offer omega-3s, there are some differences to consider when buying:

Nutrient Profile: Wild-caught salmon is often leaner and has a more favorable ratio of omega-3 to omega-6 fatty acids. Farmed salmon, while still healthy, may have a different fat profile depending on its feed.
Contaminants: Wild-caught varieties often have lower levels of contaminants like PCBs compared to some farmed salmon, although modern regulations have helped improve farmed fish quality.
Sustainability: Look for certifications like the Marine Stewardship Council (MSC) on wild-caught canned salmon to ensure it was harvested sustainably.

Canned vs. Fresh Salmon: A Comparison for Cholesterol


Feature	Canned Salmon	Fresh Salmon
Omega-3s	Good source, but slightly lower than fresh due to processing.	Excellent source, typically higher levels of EPA and DHA.
Sodium	Often higher due to added salt; low-sodium options are available.	Naturally very low in sodium.
Calcium	Significantly higher if bones are included and consumed, which soften during canning.	Lower calcium, as pin bones are typically removed before cooking.
Convenience	Excellent; shelf-stable, pre-cooked, and ready-to-eat.	Requires refrigeration and cooking before consumption.
Cost	Generally more affordable and budget-friendly.	Typically more expensive and subject to seasonal pricing.

Making Canned Salmon Part of Your Heart-Healthy Diet

For those with high cholesterol, incorporating canned salmon into your meals is easy and delicious. The key is to pair it with other cholesterol-friendly ingredients and preparation methods. To get more inspiration, visit the Heart UK recipe page.

Simple Preparation Methods

Salmon Patties: Mix canned salmon with whole-grain breadcrumbs, egg, and herbs. Pan-fry in olive oil or bake for a crispier, healthier result.
Salmon Salad: Combine flaked canned salmon with plain Greek yogurt or avocado instead of mayonnaise. Add chopped celery, onions, and fresh dill.
Salmon Pasta: Toss canned salmon with whole-wheat pasta, steamed vegetables like broccoli or spinach, and a light lemon-garlic dressing.
Salmon Bowls: Create a flavorful bowl with a base of quinoa or brown rice, topped with canned salmon, avocado, and a variety of colorful vegetables.

Conclusion

For individuals with high cholesterol, canned salmon is not just safe to eat but a highly beneficial and convenient dietary choice. Its rich content of heart-healthy omega-3 fatty acids actively works to improve cholesterol levels and reduce triglycerides. The main caveat lies in managing its sodium content by opting for low-sodium products and rinsing the fish. By choosing wild-caught varieties and pairing it with other nutritious, fiber-rich foods, canned salmon can be a delicious and affordable tool in your cholesterol management strategy.

Frequently Asked Questions

Canned salmon is not considered a high-cholesterol food. A standard 100-gram serving contains a moderate amount of dietary cholesterol (around 60mg), which is a small portion of the recommended daily limit for most people.

Yes, the omega-3 fatty acids found in canned salmon can help lower both bad LDL cholesterol and triglycerides. It also helps raise good HDL cholesterol levels, which benefits overall heart health.

Both canned and fresh salmon are excellent for managing cholesterol due to their omega-3 content. Fresh salmon typically has slightly higher omega-3 levels, but canned salmon is more affordable and convenient. The primary difference to watch for in canned salmon is its potentially higher sodium content.

Wild-caught canned salmon is generally considered a better option. It often has a higher concentration of beneficial omega-3s and is leaner, though both types are beneficial. Look for wild-caught options to get the most omega-3 benefits.

For optimal heart health, the American Heart Association recommends eating at least two servings of fatty fish like salmon per week. Canned salmon can easily fulfill this recommendation.

Health-conscious preparations include salmon patties made with whole grains, salmon salads using avocado or yogurt instead of mayo, or mixing it into whole-wheat pasta with lots of vegetables. Avoid recipes that involve frying or high-fat sauces.

No, you can rinse canned salmon under water to reduce its sodium content without losing the beneficial omega-3s. These healthy fats are stored within the fish's flesh, not in the canning liquid.