Comfort Food that
Scrubs Your Arteries.
We audited the classic chili recipe to turn it into a cholesterol-lowering powerhouse. 99% lean protein and a "fiber sponge" that binds to LDL.
The Lipid Lab
Clinical Nutrition Team
Audited
Jan 2026
The LDL Audit: Why It Works
The "Sponge Effect"
We use two cans of kidney beans for a reason. Soluble fiber acts like a sticky sponge in your gut, binding to bile acids (made of cholesterol) and removing them from the body. This forces your liver to pull LDL out of your blood to replenish them.
The 99% Non-Negotiable
Most "turkey chili" recipes use 85/15 meat, which has more saturated fat than some beef. We strictly use 99% Extra Lean turkey. This keeps the flavor savory but eliminates the inflammatory fat that downregulates your LDL receptors.
Sodium Control
High sodium stiffens arteries, making them more susceptible to plaque. By choosing "No Salt Added" tomatoes and thoroughly rinsing the beans, we cut the sodium load significantly without losing the rich chili taste.
The Recipe
Ingredients
The Fresh & Lean
- 2 tsp Olive Oil
- 1 lb Extra Lean Ground Turkey (99% Fat Free)
- 1 Yellow Onion, chopped
- 1 Red Bell Pepper, chopped
- 3 cloves Garlic, minced
The Pantry & Spices
- 2 cans (15oz) Low Sodium Kidney Beans (Rinsed!)
- 1 can (15oz) Sweet Corn
- 1 can (28oz) Crushed Tomatoes (No Salt Added)
- 1.25 cups Low Sodium Chicken Broth
- 4 tbsp Mild Chili Powder
- 2 tsp Cumin & 1 tsp Oregano
Instructions
Sauté Veggies
Heat olive oil in a large pot over medium-high heat. Add onion, garlic, and red pepper. Sauté for 5-7 minutes, stirring frequently until softened.
The "Lean" Brown
Add the ground turkey and break it up.
Cooking Tip:
Since 99% lean turkey has very little fat, do not overcook it here! As soon as the pink is gone, move immediately to the next step.
Spice & Simmer
Add chili powder, cumin, oregano, cayenne (optional), and salt. Stir for 20 seconds to bloom the spices.
The Fiber Load
Pour in the tomatoes, chicken broth, rinsed kidney beans, and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes until the chili thickens and the flavors meld.
🥑 The Topping Trap: Don't Undo Your Progress
Same cool creaminess, but you get extra protein instead of saturated fat.
Swap dairy fat for monounsaturated fats that help absorb the tomato lycopene.
🛒 The Lipidologist's Pantry
JENNIE-O Fresh Extra Lean Ground Turkey (99%)
Lipid Lab Note: Always check the label. If it says 93% or 85%, put it back. You want the breast meat for maximum heart protection.
Pompeian Smooth Extra Virgin Olive Oil
Lipid Lab Note: We choose "Smooth" for chili so it doesn't overpower the spices. The polyphenols help prevent LDL oxidation.
Goya Organic Red Kidney Beans, Low Sodium
Lipid Lab Note: "Low Sodium" is crucial here. We want to scrub the arteries with fiber, not stiffen them with excess salt.
Bionaturae Organic Crushed Tomatoes (No Salt)
Lipid Lab Note: No added sugar, no added salt, and organic. This is the cleanest lycopene source for your chili base.
GREEN VALLEY Organic Whole Kernel Sweet Corn
Lipid Lab Note: Adds the perfect "pop" of sweetness and texture without resorting to adding refined sugar to the pot.
Kettle & Fire Chicken Cooking Broth (Low Sodium)
Lipid Lab Note: We love K&F for their clean ingredients list. Low sodium is essential so YOU control the salt level.
McCormick Gourmet Organic Chili Powder
Lipid Lab Note: Organic spices often have higher antioxidant loads and avoid hidden anti-caking agents found in cheaper blends.
McCormick Ground Cumin
Lipid Lab Note: Cumin adds that signature savory depth, allowing us to use less salt while aiding digestion.
Morton & Bassett Oregano (Salt-Free)
Lipid Lab Note: Oregano is an antioxidant powerhouse. We use Morton & Bassett because it is 100% pure herb with zero sodium fillers.
Chobani® Non-Fat Plain Greek Yogurt 32oz
Lipid Lab Note: The ultimate sour cream swap. It provides that essential cooling tang and creamy texture with zero saturated fat and a protein boost.