Minimize saturated fat with a smart protein choice. Beans or tofu have less sat fat than animal sources, but you don’t have to go vegetarian. Stick with extralean cuts like beef sirloin, pork tenderloin, and skinless chicken breast, and be careful about portion sizes (3 ounces per bowl max). For more flavor, lightly brown extralean meats in a bit of olive or canola oil before adding to the soup. Limit sodium by preparing your own stock from scratch, which gives you full control over the saltshaker. Short on time? Then look for containers of ready-to-use stock, which generally is lightly seasoned (or unseasoned) and therefore lower in sodium, at a specialty food store. Or scope out your supermarket for a no-salt-added or low-sodium canned broth made from whole foods, not flavorings. Load up on veggies—as many as your biggest soup pot will allow. Vegetables are great saturated-fat-free sources of fiber, antioxidants, and, above all, flavor! (Plus, they add zero cholesterol.) Use them to your heart’s content, and you’ll be guaranteed a bowl of goodness, as these four recipes prove.

Hungarian Paprika-Potato Soup

This vegetarian soup gets its zest from smoky sweet Hungarian paprika. Meat lovers can ramp up the protein by adding slices of cooked lean turkey kielbasa. Potatoes are low in calories and a good source of potassium, a nutrient that researchers at the University of Maryland Medical Center say is key for normal heart function.  COOK TIME: 35 minutes SERVINGS: 4 (8 cups total)  2 lb russet or other starchy potatoes (about 4 lg), peeled and cut into 3" cubes 1 Tbsp olive oil 1 med white onion, finely chopped (about 1 c) 4 c low-sodium vegetable or chicken broth 2 Tbsp finely chopped fresh dill 1 Tbsp smoky paprika 1 tsp hot paprika 1 tsp whole celery seeds ½ tsp salt ⅛ tsp ground nutmeg 1 c fat-free milk 

  1. BOIL potatoes in stockpot of water until just soft, about 20 minutes. Drain and mash roughly. Set aside. 2. HEAT oil in stockpot over medium heat. Add onion and sauté until translucent, about 5 minutes. 3. STIR in broth and then add potatoes back to pot. Stir and break up potatoes into broth to reach a slightly chunky consistency. (The idea is to create a textured soup, not a baby-food-smooth one.) 4. ADD dill, paprikas, celery seeds, salt, nutmeg, and freshly ground black pepper to taste.5. POUR in milk and combine to just heat through, 2 to 5 minutes. Do not boil.  NUTRITION (per serving) 267 cal, 6 g pro, 52 g carb, 6 g fiber, 4 g fat, 0.5 g sat fat, 1 mg chol, 470 mg sodium *Tip: Paprika deteriorates quickly, so buy in small quantities and store away from light and heat  

Quick Thai Seafood Soup

This simple soup is made with meaty but mild-flavored scallops, a high-protein source of omega-3 fats, which can help reduce your risk of heart disease by lowering triglyceride levels. Haddock, another mild-tasting seafood, has little saturated fat and is a good source of niacin to help raise “good” HDL cholesterol.  COOK TIME: 30 minutes SERVINGS: 4 (8 cups total)  1 Tbsp vegetable or canola oil 1 Tbsp minced garlic (3 lg cloves) 1½ c sliced button mushrooms (about 10) 1 med red bell pepper, julienned 4 c low-sodium chicken broth 1 c clam juice ½ lb sea scallops, halved 3 scallions, thinly sliced on diagonal 2 sm (2") pieces lemongrass (from bottom of stalk), smashed 1 lg carrot, grated ½ lb haddock or cod fillet, cut into 2" chunks Freshly grated zest of 1 lime Freshly squeezed juice of 1 lime ½ c cilantro leaves, chopped 1 tsp grated fresh ginger 1 tsp reduced-sodium soy sauce ½-1 tsp red-pepper flakes 

  1. HEAT oil in stockpot over medium heat. Add garlic and sauté 1 to 2 minutes, being careful not to burn it. Add mushrooms and sauté 2 minutes. Add bell pepper and sauté 2 to 3 minutes longer or until softened. 2. POUR in broth and clam juice. Add scallops, scallions, lemongrass, and carrot and simmer gently 5 minutes. Add haddock, lime zest, and lime juice. Simmer 5 minutes longer. 3. STIR in cilantro, ginger, soy sauce, and red-pepper flakes to taste. Remove and discard lemongrass before serving.  NUTRITION (per serving) 200 cal, 26 g pro, 10 g carb, 2 g fiber, 5.5 g fat, 1 g sat fat, 58 mg chol, 476 mg sodium *Bonus: Scallops are an excellent source of heart-healthy vitamin B 12.  

Tuscan Chicken Soup

A hearty, colorful stew like this one makes use of what’s in your fridge and pantry to help you meet your daily quota for heart health: Harvard researchers found that people who consumed at least five servings of fruits and vegetables a day were 28% less likely to have had a heart attack or stroke than people eating fewer than 1.5 servings a day.  COOK TIME: 1 hour 10 minutes SERVINGS: 6 (12 cups total)  2 carrots, chopped (about 1 c) 1 rib celery, chopped (about ½ c) 2 Tbsp olive oil 1 med onion, chopped (about 1 c) 4 lg cloves garlic, minced (about 1½ Tbsp) 1 lg bay leaf (or 2 sm) 8 c low-sodium chicken broth 3 c shredded roasted skinless chicken breast (1 lb) 3 plum tomatoes, diced ½ c grated zucchini (about 1 med) 1 can (15 oz) no-salt-added cannellini beans, rinsed and drained 1 can (14 oz) artichoke hearts in water, drained, rinsed, and roughly chopped 1 Tbsp chopped fresh oregano or ½ Tbsp dried 1 Tbsp finely chopped fresh sage or ½ Tbsp dried 1 Tbsp fresh thyme or ½ Tbsp dried 12 thin slices Parmesan cheese, cut with vegetable peeler (optional) 

  1. PLACE carrots and celery in small micro-waveable bowl. Add ¼ cup water and cover top of bowl loosely with plastic wrap. Microwave on high 5 minutes or until vegetables are almost tender. 2. HEAT oil in stockpot over medium heat. Add onion and sauté 5 to 7 minutes. Add garlic and sauté another 1 to 2 minutes. Add steamed vegetables and bay leaf. Sauté 4 to 5 minutes longer. 3. POUR in broth. Add chicken, tomatoes, zucchini, beans, and artichoke hearts. Simmer 30 minutes. Remove and discard bay leaf. Add oregano, sage, and thyme and simmer an additional 5 minutes. Top each bowl with 2 slices of cheese, if desired.  NUTRITION (per serving) 218 cal, 22 g pro, 19 g carb, 5 g fiber, 6.5 g fat, 1.5 g sat fat, 35 mg chol, 503 mg sodium *Bonus: The garlic in this broth may improve blood flow by widening arteries.  

Tex-Mex Tomato Soup

Tomatoes are a top source of lycopene. In a large, multicenter study, researchers found that women with high levels of the antioxidant had a 34% reduced risk of cardiovascular disease, compared with women with lower levels. Those who got plenty of lycopene were also more likely to have higher blood levels of other beneficial carotenoids such as lutein and beta-carotene.  COOK TIME: 50 minutes SERVINGS: 6 (6 cups total)  2 carrots, chopped (about 1 c) 2 ribs celery, chopped (about 1 c) 1 red bell pepper, chopped (about ¾ c) 1 Tbsp olive oil 1 med onion, chopped (about 1 c) ¼ tsp salt 1 lg can (28 oz) no-salt-added diced tomatoes 2 c water 1 can (15 oz) no-salt-added black beans, rinsed and drained ½ c cilantro leaves, chopped 2 Tbsp chipotle chile pepper sauce  Freshly squeezed juice of 1 sm lime 3 corn tortillas (6" diameter), sliced into ¼" strips ¼ c + 2 Tbsp fat-free sour cream (optional) 

  1. PLACE carrots, celery, and red bell pepper in small microwaveable bowl. Add ¼ cup water, cover top of bowl loosely with plastic wrap, and microwave on high 5 minutes or until vegetables are just tender. 2. HEAT oil in stockpot over medium heat. Add onion and saute until translucent, about 5 minutes. Add steamed vegetables and season with salt. Sauté an additional 5 minutes or until vegetables are slightly caramelized. 3. ADD tomatoes (with juice) and water. (Depending on the brand of tomatoes, you may need to add more water.) Add beans, cilantro, and chipotle sauce. Stir to blend, bring to a simmer, reduce heat to low, and cook 25 to 30 minutes. Add lime juice and top each serving with tortilla strips and a tablespoon of sour cream (if using) right before serving.  NUTRITION (per serving) 138 cal, 5 g pro, 23 g carb, 6 g fiber, 3 g fat, 0.5 g sat fat, 0 mg chol, 186 mg sodium *Bonus: Thanks to the beans and veggies, this soup satisfies more than 20% of your daily fiber needs.  MORE: 20 Satisfying Soups And Stews