Is Fish Soup Bad for Cholesterol? Unpacking the Truth

January 12, 2026 •

4 min read

According to the World Health Organization, cardiovascular diseases are the leading cause of death globally, making dietary choices crucial for heart health. The question, 'Is fish soup bad for cholesterol?' often arises, but the answer depends heavily on the ingredients and cooking methods, not the fish itself.

Quick Summary

The impact of fish soup on cholesterol levels varies based on ingredients and preparation. Choosing fatty fish rich in omega-3s and using low-fat cooking techniques can create a heart-healthy meal. Limiting high-fat additions like cream is key for cholesterol management.

Key Points

Preparation Matters: How you make fish soup, not the fish itself, determines its impact on cholesterol. Avoid heavy creams and high-fat ingredients.
Embrace Omega-3s: Fatty fish like salmon and mackerel are rich in omega-3s, which can help lower triglycerides and increase 'good' HDL cholesterol.
Choose Healthy Thickeners: Use alternatives like low-fat milk, Greek yogurt, or pureed vegetables instead of butter-based thickeners or heavy cream.
Load Up on Vegetables: Adding plenty of vegetables provides fiber, which assists in lowering cholesterol and boosts the soup's overall nutritional value.
Be Mindful of Sodium: Excess salt can affect blood pressure, so use low-sodium broth and flavor your soup with fresh herbs and spices instead.

Understanding Cholesterol and Your Diet

Before we dive into the specifics of fish soup, it's important to understand cholesterol's role in your body. Cholesterol is a waxy, fat-like substance that is vital for cell function. However, excessive amounts of Low-Density Lipoprotein (LDL), or 'bad' cholesterol, can lead to plaque buildup in arteries, increasing the risk of heart disease. While dietary cholesterol has minimal impact for most people, saturated and trans fats are the primary culprits for raising blood cholesterol levels. Fish soup's effect on your cholesterol is therefore less about the fish itself and more about the fats you add and the cooking techniques you use.

The Heart-Healthy Benefits of Fish

Fish is widely recognized as a cornerstone of a heart-healthy diet, particularly fatty fish rich in omega-3 fatty acids. The American Heart Association recommends eating fish, especially fatty fish, at least twice a week. Omega-3s, specifically EPA and DHA, offer several cardiovascular benefits.

Lower Triglycerides: Omega-3s are effective at lowering blood triglyceride levels, a type of fat that can increase heart disease risk.
Increase HDL Cholesterol: Studies show that omega-3s can increase High-Density Lipoprotein (HDL), or 'good' cholesterol.
Reduce Inflammation: The anti-inflammatory properties of omega-3s contribute to overall heart health.

How Preparation Method Impacts Fish Soup's Healthiness

Your fish soup is only as healthy as its preparation. While a simple, broth-based soup with lean fish and vegetables is a nutritious choice, a creamy, fat-laden chowder can pose a problem for those watching their cholesterol.

Heart-Healthy Fish Soup Preparation:

Use a Clear Broth: A broth made from fish stock or low-sodium vegetable stock is the best base. It adds flavor without adding unnecessary saturated fat.
Choose Lean or Fatty Fish: Both lean fish like cod, haddock, or tilapia, and fatty fish like salmon, mackerel, or sardines are excellent choices. Fatty fish provides the added benefit of omega-3s.
Load up on Vegetables: Adding plenty of vegetables increases fiber content and adds vitamins and minerals, which is beneficial for heart health.
Avoid Heavy Creams: Instead of heavy cream, use healthier alternatives like fat-free Greek yogurt, evaporated milk, or almond milk to thicken and add creaminess.
Limit High-Sodium Additions: Be mindful of salty ingredients like fish sauce or bouillon cubes. Excess sodium contributes to high blood pressure, another risk factor for heart disease.

Comparison Table: Heart-Healthy vs. Less-Healthy Fish Soup


Feature	Heart-Healthy Fish Soup	Less-Healthy Fish Soup
Base	Clear fish or vegetable broth	Cream-based broth (heavy cream)
Fish	Salmon, mackerel, cod, tilapia	Fried fish, high-cholesterol shellfish (squid, shrimp)
Thickener	Greek yogurt, milk, oat flour, or pureed vegetables	Roux with butter and white flour
Cooking Method	Simmering, not boiling	Frying fish separately in unhealthy oils
Fats	Minimal oil (olive or canola)	High saturated or trans fats (butter, bacon fat)
Additives	Fresh herbs, low-sodium stock, plenty of vegetables	High-sodium stock cubes, excessive salt
Impact on Cholesterol	Can improve overall lipid profile, lower triglycerides, and raise HDL	Can raise LDL ('bad') cholesterol due to saturated fats

A Deeper Look at Ingredients and Their Effects

Fish Selection: The type of fish you use plays a role. While all fish contain some cholesterol, the amount is often less than what is found in red meat. Oily fish are especially beneficial due to their high omega-3 content. On the other hand, some shellfish, like shrimp and squid, contain higher amounts of cholesterol, though for most, moderate consumption is not an issue. For those with existing high cholesterol, it is still important to consult a doctor about dietary recommendations, including shrimp.
Healthy Fats: Using a small amount of healthy, unsaturated fat like olive oil or canola oil for sautéing vegetables can enhance flavor without negatively impacting cholesterol. These fats are a heart-healthy alternative to butter or other saturated fats.
Fiber-Rich Vegetables: The fiber from ingredients like onions, carrots, and celery can help lower cholesterol by binding to it and removing it from the body. This adds another layer of heart-healthy goodness to your soup.
Flavoring Agents: Spices and herbs like garlic, ginger, thyme, and dill provide powerful flavor without the need for excess salt or fat. Some, like garlic and ginger, even offer additional heart-healthy benefits.

Conclusion

To answer the question, "Is fish soup bad for cholesterol?"—no, it is not inherently bad. In fact, when prepared correctly, it can be a highly beneficial, heart-healthy meal. The key is to focus on using fresh, whole ingredients, choosing a heart-healthy fish, and opting for a light, broth-based preparation over a creamy, fat-heavy one. By making these mindful choices, fish soup can be a delicious and nutritious addition to a cholesterol-conscious diet. Ultimately, the healthfulness of your fish soup is in your hands.

For more expert advice and heart-healthy recipes, you can consult resources like the American Heart Association.

Frequently Asked Questions

Not necessarily. A well-prepared fish soup using lean or fatty fish, vegetables, and a light broth is unlikely to raise your LDL cholesterol. However, preparing a fish chowder with large amounts of heavy cream and butter can increase saturated fats and potentially raise LDL levels.

Fatty fish like salmon, mackerel, and sardines are excellent choices because they are high in omega-3 fatty acids, which can help manage cholesterol levels. Leaner fish like cod and haddock are also great, as they are low in saturated fat.

The healthiest method involves using a clear, low-sodium broth as a base and incorporating lots of vegetables. Opt for simmering instead of frying and use healthy fats like olive oil sparingly for sautéing. Finish with fresh herbs and a low-fat creamer if desired.

Some shellfish, like shrimp and squid, are higher in dietary cholesterol than fin fish. For most people, moderate consumption is acceptable, but it's best to discuss this with your doctor if you have specific cholesterol concerns.

Yes, fish broth can be beneficial. A simple fish broth provides protein, vitamins, and minerals without excess fat. When made from fatty fish, it can also contain small amounts of heart-healthy omega-3s.

Not all. Instead of using heavy cream, which is high in saturated fat, you can create a creamy texture by using fat-free Greek yogurt, evaporated milk, or by blending some of the cooked potatoes and vegetables into the broth.

The American Heart Association recommends eating fish at least two times per week. Incorporating a heart-healthy fish soup into this rotation is a great way to meet this recommendation.