Table of ContentsView AllTable of ContentsWhat Is the Link Between Pasta and Cholesterol?How to Choose the Right PastaPasta AlternativesGrab the VeggiesEasy on the CheeseSelect Lean MeatsSpice It UpChoose Healthy Sauces
Table of ContentsView All
View All
Table of Contents
What Is the Link Between Pasta and Cholesterol?
How to Choose the Right Pasta
Pasta Alternatives
Grab the Veggies
Easy on the Cheese
Select Lean Meats
Spice It Up
Choose Healthy Sauces
Pasta can be bad for cholesterol, as can other refined carbohydrates such as white bread and white rice.Pasta doesn’t contain cholesterol, but it is high in carbohydrates. Some types of carbohydrates can affect cholesterol levels, so it’s important to eat the right kind of pasta along with healthier sauces and sides. Otherwise, you can add extra calories and fat to your diet, both of which can contribute tohigh cholesterol levels.The good news is that even if you follow a cholesterol-lowering diet, there’s no reason you can’t enjoy meals containing pasta every once in a while.This article offers healthy pasta-making tips so the next pasta dish you prepare will be delicious and cholesterol-friendly.Verywell / Brianna GilmartinWhat Is the Link Between Pasta and Cholesterol?Pasta made from white flour is often referred to as a refined carbohydrate because it is high in carbohydrates and low in fiber. Some research has shown that a diet high in refined carbohydrates is associated with increased levels oftriglyceridesandLDL (bad) cholesterolin the blood.High levels of these blood fats increase the risk of developing heart disease.Examples of refined carbohydrates include:White pastaWhite breadSweetsPastriesChipsHow much cholesterol is in pasta?A cup of dry pasta has 0 milligrams of cholesterol. However, it’s high in carbohydrates, with about 43 grams per serving.Eating foods high in saturated fats and refined carbohydrates can raise your cholesterol level.How to Choose the Right PastaWhilesome forms of pasta can be healthy, other types contain many calories and are high in carbohydrates. When selecting pasta, choose healthier options that are cholesterol-friendly.What Kind of Pasta Is Good for Cholesterol Levels?Pasta labeled “whole wheat” or “whole grain” typically looks a little darker than pasta made from white flour. These options contain a higher amount of fiber, which canlower cholesterollevels and reduce the risk of heart disease.If in doubt, always check the product label. It will display the carbohydrate and fiber content per serving.The amount and types of ingredients you can add to a pasta dish are endless. Some of these can create a delicious and heart-healthy dish, while other ingredients could sabotage your cholesterol-lowering efforts.Pasta AlternativesInstead of traditional pasta made from white flour, try these pasta alternatives that are either lower in carbohydrates or higher in protein andfiber:Spaghetti squashSpiralized vegetables (zucchini, carrots, butternut squash)Shirataki noodles (made from the konjac plant)Black bean pastaRed lentil pastaChickpea pastaEdamame pastaGrab the VeggiesVegetables are a heart-healthy food, so you can select any vegetable to include in your pasta dish. Some of the many veggies that pair well with pasta include:SpinachAsparagusBroccoliOnionZucchiniPeppersYou can also throw in a few olives, which contain healthymonounsaturated fats.Mix veggies and pasta in equal amounts to get a lower-carb, fiber-filled dish that will keep your cholesterol levels—and heart—healthy.Easy on the CheeseIt is common to incorporate cheese into pasta dishes. Unfortunately, while cheese contains somecalciumand provides added flavor and texture, it also addssaturated fatto your dish. These fats stay solid at room temperature, just like butter does.The American Heart Association recommends that saturated fats make up less than 6% of your daily calories because of their role in heart health, including high cholesterol risks.Instead of loading your dish with cheeses like Romano or cheddar, try topping your pasta with a small amount oflower-fat cheeseinstead. Low-fat cheese varieties include:Low-fat cottage cheesePart-skim mozzarella cheeseParmesan cheeseLow-fat ricottaSelect Lean MeatsSausage and ground beef are common additions to many pasta dishes. Unfortunately, these, too, are asource of saturated fatthat could raise your cholesterol levels.So, if you can, try to limit red meat and sausage when you make pasta.If you are looking to add a little protein, some heart-healthy options include:SalmonShrimpTurkeyChickenBeansYou can even use a low-fat sausage alternative that is chicken or turkey based.Spice It UpSpices can enhance the taste of your dish. They can even make the difference between a tasty dish and a boring one.Many herbs and spices commonly used in pasta dishes—such as parsley, oregano, garlic, and basil—contain healthy nutrients. And they do so without adding any fat or calories.So, spice up your pasta dish to your taste. Drizzle a littleheart-healthy olive oilwith your spices to create a light coating on your noodles.While dressing up your pasta with olive oil can be a healthy choice, keep in mind that eating too much can result in excess calories. One tablespoon of olive oil contains nearly 120 calories and 14 grams of fat.Choose Healthy SaucesSauces are also an important component. However, the wrong type of sauce can introduceextra sugarand fat.Although you can find plenty of sauces in the grocery store, making your own from scratch isn’t too tricky.If you opt for a prepared marinara sauce, check the label on the product. Some of these contain extra salt, sugar, and fat, which are not heart-healthy.Especially try to limit your use of creamy sauces, such as cheese and alfredo sauces, since these are a source of added fat and are high in saturated fat.Another homemade alternative? Skip the sauce altogether and dress your pasta with a drizzle of olive oil and some sliced cherrytomatoes. Sautéing this combo first can help soften the tomatoes and release extra flavor into the oil.SummaryIf you have high cholesterol,pasta doesn’t have to be completely off-limits. By choosing healthy noodle alternatives and other heart-healthy ingredients, you can make cholesterol-friendly pasta dishes.Try to steer clear of high-fat cheeses and meats. Instead, opt for low-fat and lean varieties. In addition, there is no limit to how many vegetables you can add. So, experiment with a variety of veggies to add some flavor to your meal.
Pasta can be bad for cholesterol, as can other refined carbohydrates such as white bread and white rice.
Pasta doesn’t contain cholesterol, but it is high in carbohydrates. Some types of carbohydrates can affect cholesterol levels, so it’s important to eat the right kind of pasta along with healthier sauces and sides. Otherwise, you can add extra calories and fat to your diet, both of which can contribute tohigh cholesterol levels.
The good news is that even if you follow a cholesterol-lowering diet, there’s no reason you can’t enjoy meals containing pasta every once in a while.
This article offers healthy pasta-making tips so the next pasta dish you prepare will be delicious and cholesterol-friendly.
Verywell / Brianna Gilmartin
Pasta made from white flour is often referred to as a refined carbohydrate because it is high in carbohydrates and low in fiber. Some research has shown that a diet high in refined carbohydrates is associated with increased levels oftriglyceridesandLDL (bad) cholesterolin the blood.High levels of these blood fats increase the risk of developing heart disease.
Examples of refined carbohydrates include:
How much cholesterol is in pasta?A cup of dry pasta has 0 milligrams of cholesterol. However, it’s high in carbohydrates, with about 43 grams per serving.Eating foods high in saturated fats and refined carbohydrates can raise your cholesterol level.
How much cholesterol is in pasta?
A cup of dry pasta has 0 milligrams of cholesterol. However, it’s high in carbohydrates, with about 43 grams per serving.Eating foods high in saturated fats and refined carbohydrates can raise your cholesterol level.
Whilesome forms of pasta can be healthy, other types contain many calories and are high in carbohydrates. When selecting pasta, choose healthier options that are cholesterol-friendly.
What Kind of Pasta Is Good for Cholesterol Levels?Pasta labeled “whole wheat” or “whole grain” typically looks a little darker than pasta made from white flour. These options contain a higher amount of fiber, which canlower cholesterollevels and reduce the risk of heart disease.
What Kind of Pasta Is Good for Cholesterol Levels?
Pasta labeled “whole wheat” or “whole grain” typically looks a little darker than pasta made from white flour. These options contain a higher amount of fiber, which canlower cholesterollevels and reduce the risk of heart disease.
If in doubt, always check the product label. It will display the carbohydrate and fiber content per serving.
The amount and types of ingredients you can add to a pasta dish are endless. Some of these can create a delicious and heart-healthy dish, while other ingredients could sabotage your cholesterol-lowering efforts.
Instead of traditional pasta made from white flour, try these pasta alternatives that are either lower in carbohydrates or higher in protein andfiber:
Vegetables are a heart-healthy food, so you can select any vegetable to include in your pasta dish. Some of the many veggies that pair well with pasta include:
You can also throw in a few olives, which contain healthymonounsaturated fats.
Mix veggies and pasta in equal amounts to get a lower-carb, fiber-filled dish that will keep your cholesterol levels—and heart—healthy.
It is common to incorporate cheese into pasta dishes. Unfortunately, while cheese contains somecalciumand provides added flavor and texture, it also addssaturated fatto your dish. These fats stay solid at room temperature, just like butter does.
The American Heart Association recommends that saturated fats make up less than 6% of your daily calories because of their role in heart health, including high cholesterol risks.
Instead of loading your dish with cheeses like Romano or cheddar, try topping your pasta with a small amount oflower-fat cheeseinstead. Low-fat cheese varieties include:
Sausage and ground beef are common additions to many pasta dishes. Unfortunately, these, too, are asource of saturated fatthat could raise your cholesterol levels.So, if you can, try to limit red meat and sausage when you make pasta.
If you are looking to add a little protein, some heart-healthy options include:
You can even use a low-fat sausage alternative that is chicken or turkey based.
Spices can enhance the taste of your dish. They can even make the difference between a tasty dish and a boring one.
Many herbs and spices commonly used in pasta dishes—such as parsley, oregano, garlic, and basil—contain healthy nutrients. And they do so without adding any fat or calories.
So, spice up your pasta dish to your taste. Drizzle a littleheart-healthy olive oilwith your spices to create a light coating on your noodles.
While dressing up your pasta with olive oil can be a healthy choice, keep in mind that eating too much can result in excess calories. One tablespoon of olive oil contains nearly 120 calories and 14 grams of fat.
Sauces are also an important component. However, the wrong type of sauce can introduceextra sugarand fat.
Although you can find plenty of sauces in the grocery store, making your own from scratch isn’t too tricky.
If you opt for a prepared marinara sauce, check the label on the product. Some of these contain extra salt, sugar, and fat, which are not heart-healthy.Especially try to limit your use of creamy sauces, such as cheese and alfredo sauces, since these are a source of added fat and are high in saturated fat.
Another homemade alternative? Skip the sauce altogether and dress your pasta with a drizzle of olive oil and some sliced cherrytomatoes. Sautéing this combo first can help soften the tomatoes and release extra flavor into the oil.
Summary
If you have high cholesterol,pasta doesn’t have to be completely off-limits. By choosing healthy noodle alternatives and other heart-healthy ingredients, you can make cholesterol-friendly pasta dishes.
Try to steer clear of high-fat cheeses and meats. Instead, opt for low-fat and lean varieties. In addition, there is no limit to how many vegetables you can add. So, experiment with a variety of veggies to add some flavor to your meal.
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Yu D, Shu XO, Li H, et al.Dietary carbohydrates, refined grains, glycemic load, and risk of coronary heart disease in Chinese adults.Am J Epidemiol. 2013;178(10):1542-1549. doi:10.1093/aje/kwt178
U.S. Department of Agriculture: FoodData Central.Pasta, dry, enriched.
American Heart Association.Whole grains, refined grains, and dietary fiber.
Rocha J, Borges N, Pinho O.Table olives and health: a review.J Nutr Sci. 2020;9:e57. doi:10.1017/jns.2020.50
American Heart Association.Saturated fat.
U.S. Department of Agriculture: FoodData Central.Oil, olive, extra virgin.
U.S. Department of Health and Human Services and U.S. Department of Agriculture.2015–2020 Dietary Guidelines for Americans. 8th Edition. 2015.
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