Is Pasta Bad for Your Cholesterol?

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 to high 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.

What 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 of triglycerides and LDL (bad) cholesterol in the blood. High levels of these blood fats increase the risk of developing heart disease.  

Examples of refined carbohydrates include:

• White pasta
• White bread
• Sweets
• Pastries
• Chips
  

How to Choose the Right Pasta

While some 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.

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 Alternatives

Instead of traditional pasta made from white flour, try these pasta alternatives that are either lower in carbohydrates or higher in protein and fiber:

• Spaghetti squash
• Spiralized vegetables (zucchini, carrots, butternut squash)
• Shirataki noodles (made from the konjac plant)
• Black bean pasta
• Red lentil pasta
• Chickpea pasta
• Edamame pasta

Grab the Veggies

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:

• Spinach
• Asparagus
• Broccoli
• Onion
• Zucchini
• Peppers

You can also throw in a few olives, which contain healthy monounsaturated 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 Cheese

It is common to incorporate cheese into pasta dishes. Unfortunately, while cheese contains some calcium and provides added flavor and texture, it also adds saturated fat to 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 of lower-fat cheese instead. Low-fat cheese varieties include:

• Low-fat cottage cheese
• Part-skim mozzarella cheese
• Parmesan cheese
• Low-fat ricotta

Select Lean Meats

Sausage and ground beef are common additions to many pasta dishes. Unfortunately, these, too, are a source of saturated fat that 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:

• Salmon
• Shrimp
• Turkey
• Chicken
• Beans

You can even use a low-fat sausage alternative that is chicken or turkey based.

Spice It Up

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 little heart-healthy olive oil with your spices to create a light coating on your noodles.

Choose Healthy Sauces

Sauces are also an important component. However, the wrong type of sauce can introduce extra sugar and 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 cherry tomatoes. 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.