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Is sardine arugula pasta healthy?

Sardine arugula pasta costs about $3.37 a serving to make at home at typical US grocery prices. Going by its main ingredients, it's a good fit for lower LDL cholesterol and more protein. For steadier blood sugar and weight loss, go easy on spaghetti.
We've cooked it 2 times in our own kitchen this year.

By health goal

Lower LDL cholesterol
Good fit
For lower LDL cholesterol, sardines and olive oil in sardine arugula pasta help, and nothing in it works against that goal.
Steadier blood sugar
With a swap
Go easy on spaghetti. Sardines and olive oil help. Swapping spaghetti for whole wheat pasta keeps the dish and makes it better for steadier blood sugar.
Lower blood pressure
Watch the sauce
Nothing in the main ingredients works against lower blood pressure, and sardines help. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.
Weight loss
With a swap
Go easy on spaghetti. Sardines help. Swapping spaghetti for whole wheat pasta keeps the dish and makes it better for weight loss.
More protein
Good fit
For more protein, sardines in sardine arugula pasta help, and nothing in it works against that goal.

For LDL cholesterol, with sources

3 of 5
LDL habits in this dish
Soluble fiber (oats, barley, beans, eggplant, okra, fruit)
✓
Fish, ideally oily (salmon, mackerel, sardines)
Soy or beans in place of some meat
✓
Nuts, seeds, olive oil or avocado
✓
Little fatty meat, cream, butter or cheese
Helps your LDL
sardines
Fish: omega-3 fats, low in saturated fat.
American Heart Association
olive oil
Unsaturated fat that can lower LDL.
Mayo Clinic

What goes in (per portion)

sardines
½ can
spaghetti
¼ lb
arugula
¼ bag
lemon
¼
garlic
¼ head
parsley
¼ bunch
olive oil
½ tbsp
We usually serve it with carrots.

Questions

Is sardine arugula pasta healthy?

Sardine arugula pasta costs about $3.37 a serving to make at home at typical US grocery prices. Going by its main ingredients, it's a good fit for lower LDL cholesterol and more protein. For steadier blood sugar and weight loss, go easy on spaghetti.

Is sardine arugula pasta good for high cholesterol?

Yes, going by its main ingredients. For lower LDL cholesterol, sardines and olive oil in sardine arugula pasta help, and nothing in it works against that goal.

Is sardine arugula pasta OK for blood sugar or diabetes?

With a swap. Go easy on spaghetti. Sardines and olive oil help. Swapping spaghetti for whole wheat pasta keeps the dish and makes it better for steadier blood sugar.

Is sardine arugula pasta OK for high blood pressure?

Mostly, depending on the sauce. Nothing in the main ingredients works against lower blood pressure, and sardines help. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.

Is sardine arugula pasta good for weight loss?

With a swap. Go easy on spaghetti. Sardines help. Swapping spaghetti for whole wheat pasta keeps the dish and makes it better for weight loss.

Is sardine arugula pasta high in protein?

Yes, going by its main ingredients. For more protein, sardines in sardine arugula pasta help, and nothing in it works against that goal.

How much does sardine arugula pasta cost to make at home?

About $3.37 a serving, or $13.46 for four servings, at typical US grocery prices, with pantry staples like soy sauce and oil counted at $0.40 a serving.

How can I make sardine arugula pasta healthier?

Swap spaghetti for whole wheat pasta. It keeps the dish recognizable.

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General nutrition information, not medical advice, based on each dish's main ingredients as we cook it; sauces and salt vary by recipe. Prices are typical US grocery prices and vary by store.
Eat Healthy AF (AF as in Asian Food) is general nutrition information, not medical advice. It doesn't diagnose or treat anything. Keep your doctor in the loop, and don't change any medication without them.
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