Eating at restaurants can be a headache when you have high cholesterol. With large portions, butter and oil used liberally in cooking, and tempting fried appetizers and desserts, it may feel easier just to avoid eating out. After all, the last thing you need is to worry about the results of your next cholesterol screening when you’re trying to have a pleasant evening.
But, with some planning and smart choices, you can enjoy dining out while keeping your cholesterol in check. Read on for some tips and strategies to help you choose heart-healthy options next time you eat at a restaurant.
Know the Rules of the Road
The first step is to keep up with the current expert advice on what affects cholesterol screening levels. While previous research emphasized the need to limit dietary cholesterol, more recent literature asserts that saturated and trans fats have a bigger impact on heart health.
The American Heart Association recommends limiting foods high in saturated fats (under 6% of total calories) when dining out to control cholesterol. These foods include high-fat meats, full-fat dairy products, palm and coconut oils, cakes and cookies, and fatty, processed snack foods.
Prioritize Portion Control
Supersized restaurant meals can send your cholesterol screening levels soaring. So, get ahead by looking up nutrition information online and deciding what to order before you arrive. Make sure to stick to published serving sizes instead of super-sized combos, which will only skyrocket those calories.
You can also ask for a to-go box when your food arrives and immediately box up half for another meal. Resist the urge to stuff yourself just because there’s extra food left on your plate.
Arm Yourself with Cholesterol Knowledge
Paying attention to details on the menu facilitates healthy decisions. Identify words used to describe dishes that indicate they may contain hidden saturated fats, such as pan-fried, crispy, creamed, breaded, or au gratin.
Instead, look for vegetable-focused, grilled, steamed, and roasted preparations. Also, ask questions about how foods are prepared and cooked to make sure you are picking healthy options. Forewarned is forearmed when it comes to ordering.
Strategize Your Restaurant Picks
Certain cuisines offer more choices for healthy fats than others. For example, Mediterranean dishes cooked with olive oil and many Chinese steamed or boiled preparations emphasize vegetables over heavy sauces.
On the other hand, American, Mexican, and Italian cuisine tend to use more cheese, sour cream, fried foods, and fatty meats that can send cholesterol upward. Pick restaurants wisely to give yourself a nutritional head start.
Take Control with Special Orders
Don’t be afraid to ask for substitutions or special preparations to fit your cholesterol needs. You can request olive or canola oil instead of butter, hold off on the bread basket, and order a vegetable plate or side salad instead of fries for the table.
Another option is to ask if lean cuts of meat can be grilled instead of pan-fried. Also, get sauces and dressings on the side to control how much you eat. Special orders allow you to transform menu items into better-for-you options.
Fill Up on Fiber First
Soluble fiber has been shown to reduce LDL or “bad” blood cholesterol levels. So, fill up on high-fiber appetizers first, such as minestrone soup loaded with beans or vegetable-packed spring rolls. Then order sensible portions of entrées to avoid overeating.
Whole grains such as brown rice, quinoa, or farro boost fiber, as do beans and lentils, which mix soluble fiber with plant protein, creating the perfect cholesterol-friendly combo.
Seek Out Smart Swaps
Scan menus for easy food swaps that slash saturated fats. For example, you can substitute corn tortillas for flour and grilled chicken fajitas for ground beef when eating Mexican food. Or choose grilled fish instead of fried options.
You can go with brown rice instead of white and skip buttery sauces. And there’s nothing wrong with enjoying plain pasta with marinara instead of heavy casseroles. Identify your food vices, then swap them for healthier versions.
Slash Saturated Fats
While dietary cholesterol was previously limited to 300 milligrams daily, guidelines have shifted focus away from overall cholesterol counts. Newer advice emphasizes limiting artery-clogging saturated and trans fats.
So, do your best to avoid bacon, sausage, cold cuts, and ribeye steak. Also, skip fried appetizers, even veggie-based ones, along with butter-soaked dishes such as fettuccine alfredo or chicken parmesan prepared with cheese and heavy cream.
Satisfy Your Sweet Tooth Sensibly
Don’t assume you have to skip dessert just because you’re watching cholesterol. Many lighter options let you indulge without overdoing unhealthy fats. Sorbet, gelato, fresh fruit, and fruit-topped angel food cake all fit the bill.
Or split a seriously decadent dessert with the whole table. When just a bite or two satisfies your craving, order accordingly instead of plunging into a huge slice on your own.
Schedule Your Cholesterol Screening Today
Dining out with high cholesterol requires a commitment to making better choices for long-term heart health. Yet lifestyle changes can feel overwhelming to maintain alone. Imperial Center Family Medicine’s team of healthcare providers offers personalized guidance to help patients gain control over cholesterol.
Our integrative approach combines expert medical advice with attention to nutrition, fitness, and reducing stress for optimal well-being. Contact us today at 919-873-4437 or online to take charge of your health with the help of professionals who care.