What Noodles Can I Eat with High Cholesterol?: Your Guide to Heart-Healthy Noodle Choices

October 25, 2025 •

4 min read

According to research published in the Journal of Food and Drug Analysis, participants who ate oat noodles saw their LDL ("bad") cholesterol drop by 19%. This demonstrates that mindful noodle choices are essential when asking what noodles can I eat with high cholesterol?

Quick Summary

This guide covers noodle choices that promote better heart health by focusing on fiber-rich whole grains, legumes, and vegetable-based alternatives while explaining which options to limit due to refined carbohydrates and saturated fat.

Key Points

Choose whole-grain over refined: Swap refined white flour noodles for whole-wheat, oat, or buckwheat (soba) options to increase beneficial fiber.
Try legume-based pasta: Chickpea or lentil pasta offers a high-protein, high-fiber, gluten-free alternative that is excellent for heart health.
Embrace vegetable noodles: Spiralized zucchini, spaghetti squash, and shirataki noodles are low-calorie, low-carb swaps that add extra nutrients to your meal.
Avoid instant ramen: These noodles are typically fried and come with high-sodium flavor packets, making them unsuitable for a low-cholesterol diet.
Select heart-healthy sauces and toppings: Skip creamy, high-fat sauces and opt for tomato-based, pesto, or simple olive oil and herb preparations. Use lean protein and lots of vegetables.
Manage saturated fat and sodium: The primary concern with many noodle dishes is the high saturated fat and sodium from preparation methods and additives, not the noodles themselves, so cook at home using healthy fats.

Understanding the Link Between Noodles and Cholesterol

For many, noodles are a comfort food and a dietary staple. However, not all noodles are created equal when it comes to managing high cholesterol. The primary concern is not the noodle itself, as plant-based flours contain no dietary cholesterol. Instead, the type of flour used, the cooking method, and the accompanying ingredients can significantly impact your cholesterol levels. For example, refined white flour noodles can break down quickly into simple sugars, raising triglyceride and LDL levels. Similarly, instant ramen noodles, which are often fried during manufacturing, are high in saturated fat and sodium, two major culprits for unhealthy cholesterol levels and heart disease.

The Negative Impact of Refined Flour and Instant Noodles

Refined wheat flour, stripped of its fiber, vitamins, and minerals, lacks the soluble fiber necessary to bind to cholesterol in the small intestine and remove it from the body. This can lead to increased LDL cholesterol over time. Instant ramen noodles pose a double threat due to their high saturated fat and sodium content. The high saturated fat comes from the frying process, and the flavor packets are loaded with sodium, which contributes to high blood pressure, another risk factor for heart disease.

Heart-Healthy Noodle Alternatives

Fortunately, a wide variety of delicious and heart-healthy noodle options are available. Making a simple switch from refined noodles to these alternatives can be a powerful step toward better cholesterol management.

Whole-Grain and High-Fiber Noodles

Whole-Wheat Pasta: Made from the entire wheat kernel, whole-wheat pasta is an excellent source of dietary fiber and protein. The extra fiber helps slow digestion, keeps you full longer, and is proven to help lower cholesterol levels.
Oat Noodles: An innovative and highly effective choice, oat noodles are exceptionally high in soluble fiber. A 2018 study found that replacing refined noodles with oat noodles significantly improved cholesterol levels.
Soba (Buckwheat) Noodles: Traditional soba noodles are made from buckwheat, a gluten-free and fiber-rich seed, not a grain. Soba is a great addition to a heart-healthy diet and can be served hot or cold.

Legume-Based Noodles

Made from flours of beans and lentils, these options are naturally high in protein and fiber, making them a filling and nutrient-dense choice.

Chickpea Pasta: A popular alternative that offers an impressive protein boost and plenty of fiber, chickpea pasta has a nutritional profile similar to a can of chickpeas.
Lentil Pasta: Available in various forms, lentil pasta is another great source of plant-based protein, iron, and fiber, helping to improve satiety and manage cholesterol.

Low-Carb Vegetable Noodles

For those watching their carbohydrate intake, vegetable-based noodles are a refreshing and nutrient-dense option.

Zucchini Noodles (Zoodles): Easy to make with a spiralizer, these raw or lightly cooked veggie noodles are very low in calories and high in vitamins like C and folate.
Spaghetti Squash: When cooked, the flesh of a spaghetti squash pulls apart into thin, noodle-like strands. It's a naturally low-calorie, high-fiber substitute.
Shirataki Noodles: Also known as konjac noodles, shirataki noodles are almost calorie-free and made almost entirely of water and glucomannan fiber. This fiber is well-documented to help lower cholesterol.

Cooking Heart-Healthy Noodles

Choosing the right noodle is only half the battle; how you prepare it is equally important. To keep your noodle dishes heart-healthy, focus on these strategies:

Choose Healthy Sauces: Ditch the creamy, cheese-based, and butter-laden sauces. Opt for tomato-based sauces, olive oil, or pesto instead. Tomato sauce is particularly good as it contains no high-fat ingredients.
Incorporate Lean Protein: Pair your noodles with lean, grilled, or cooked protein sources. Chicken breast, turkey breast, tofu, and fish like salmon or tuna are excellent choices.
Load Up on Vegetables: Significantly increase the vegetable content of your dish. Adding chopped carrots, bell peppers, spinach, broccoli, or mushrooms not only adds fiber and nutrients but also boosts flavor without extra calories.
Mind Your Sodium: Many instant noodle packets and pre-made sauces are packed with sodium. For better heart health, season your food with herbs, spices, and a minimal amount of salt.
Use Healthy Fats: When cooking, use unsaturated fats like extra virgin olive oil in moderation instead of saturated fats like butter.

Comparison of Noodle Options for High Cholesterol


Noodle Type	Fiber Content	Saturated Fat	Protein Content	Cholesterol Impact
Refined White Noodles	Low	Low (before adding sauces/toppings)	Moderate	Can raise LDL/triglycerides due to refined carbs
Instant Ramen Noodles	Low	High (from frying)	Moderate	Raises LDL and blood pressure due to saturated fat and sodium
Whole-Wheat Noodles	High	Low	High	Excellent; fiber helps lower LDL
Oat Noodles	Very High	Low	Moderate	Excellent; proven to significantly reduce LDL
Legume-Based Noodles	High	Low	Very High	Excellent; fiber and protein support heart health
Shirataki Noodles	High (glucomannan)	Zero	Zero	Excellent; glucomannan fiber helps lower cholesterol
Vegetable Noodles	Varies (High)	Zero	Low	Excellent; high in nutrients and very low in calories

Conclusion

For those managing high cholesterol, enjoying a noodle dish is still a possibility with some smart substitutions. The key is to prioritize whole-grain, legume-based, or vegetable noodles that are rich in soluble fiber and low in refined carbohydrates. By opting for these alternatives and preparing them with heart-healthy ingredients like lean proteins, plenty of vegetables, and minimal healthy oils, you can transform a potentially harmful meal into a nutritious and flavorful one. Choosing the right noodle, and focusing on overall preparation, empowers you to take control of your heart health without sacrificing the foods you love. For more information on how whole grains can benefit heart health, consider consulting resources from the Whole Grains Council.

Note: The nutritional data cited for specific noodles should be cross-referenced with your doctor or a qualified dietitian, especially for individual dietary needs.

Frequently Asked Questions

Yes, instant ramen noodles are particularly bad for high cholesterol. The noodles are often fried during processing, making them high in saturated fat. The included flavor packets are also extremely high in sodium, which can elevate blood pressure and contribute to heart disease.

No, rice noodles do not contain cholesterol because they are plant-based. Cholesterol is only found in animal products. However, white rice noodles are made from a refined grain, so choosing brown rice noodles is the more heart-healthy, fiber-rich option.

Soluble fiber, found in options like oat and legume-based noodles, binds to cholesterol in your digestive system and helps remove it from your body before it can be absorbed. This reduces your LDL, or "bad," cholesterol levels.

Instead of creamy sauces based on cheese or butter, choose healthier options like tomato-based sauces, which are low in fat. Pesto made with olive oil and fresh herbs is another good alternative. Loading up on vegetables is also a great way to add flavor.

Egg noodles are not the best choice, but they are not the worst. They contain carbohydrates and some fiber, but often less than whole-grain varieties. While the dietary cholesterol from eggs has less impact than saturated fat, it's generally best to opt for a higher-fiber alternative like whole-wheat or oat noodles.

Yes, you can still eat pasta with high cholesterol by choosing whole-grain or legume-based versions. The key is to avoid refined white flour pasta and to prepare your dish with heart-healthy sauces, lean protein, and plenty of vegetables.

Shirataki noodles are translucent, gelatinous noodles made from konjac yam flour. They are almost calorie-free and composed mainly of glucomannan, a soluble fiber that has been shown to help lower cholesterol.