However, it’s essential to select which ingredients you use carefully. Otherwise, you can add extra calories and fat to your diet—both of which can contribute to high cholesterol levels.
This article offers healthy pasta-making tips so the next pasta dish you prepare will be delicious and cholesterol-friendly.
Choosing the Right Pasta
Pasta noodles are the heart of the entire dish. While some forms of pasta can be healthy, other types may contain many calories and be high in carbohydrates. These could cause your cholesterol levels to increase. So, when selecting pasta, you can choose healthier options.
If in doubt, always check the product label. It will display the carbohydrate and fiber content per serving.
The amounts and types of ingredients you can add to a pasta dish are endless. Some of these can create a delicious and heart-healthy dish. However, other ingredients could sabotage your cholesterol-lowering efforts.
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:
SpinachAsparagusOnionZucchiniPeppers
You can also throw in a few olives, which contain healthy monounsaturated fats.
Mix veggies and pasta in equal amounts to get a balanced, fiber-filled dish that will keep your cholesterol levels—and heart—healthy.
Easy on the Cheese
It is common to incorporate cheeses into pasta dishes. Unfortunately, while cheeses contain calcium and provide added flavor and texture, they also add saturated fat to your dish. These fats stay solid at room temperature, 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 mozzarella, try topping your pasta with a small amount of lower-fat cheese instead. Low-fat cheese varieties include:
Cottage cheeseParmesan cheeseLow-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 negatively impact your cholesterol levels. So, if you can, try to limit sausage and red meat when you make pasta.
If you are looking to add a little protein, some heart-healthy options include:
SalmonShrimpTurkeyChickenBeans
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 sauce, since these can also serve as a source of added 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 noodles and other ingredients, you can make heart-healthy 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.
