Expert Tips for Dining Out When Managing High Cholesterol
Introduction:
Enjoying a meal at a restaurant can be a wonderful experience, but if you're watching your cholesterol, it often presents challenges. Restaurant menus are frequently packed with enticing dishes high in saturated fats and cholesterol, making it tough to choose heart-healthy options. However, with some effective strategies, you can dine out without sacrificing your health objectives. In this article, we’ll delve into expert advice on navigating restaurant menus, selecting healthier alternatives, and making dining out a pleasurable and guilt-free experience while managing your cholesterol levels.
According to Dr. Katherine Basbaum, R.D. at MyFitnessPal, shared some tips to help you enjoy restaurant meals without raising your cholesterol levels.
Though it might seem wise to avoid eggs due to their high dietary cholesterol, the American Heart Association advises limiting foods high in saturated fat, sodium, and sugar to lower heart disease risk.
Basbaum recommends steering clear of fatty red meats and creamy, rich dishes and condiments, and instead choosing leaner alternatives.
Avoid These Restaurant Choices to Keep Your Cholesterol in Check
Upon examining the menu, Katherine Basbaum advises steering clear of certain foods that may negatively impact your high cholesterol. "For those with high cholesterol, particularly the 'bad kind' known as LDL, it's best to avoid items rich in saturated fats, like fatty cuts of beef or pork, fried foods, and creamy, buttery sauces,"
These types of fats can elevate LDL levels, posing a notable risk for heart disease." According to the American Heart Association, the recommended limit is 13 grams of saturated fat for a daily intake of 2,000 calories.
Certain favorite restaurant meals may contain more saturated fat than you realize. For instance, a typical meat lasagna from a restaurant might pack a hefty 22.6 grams of saturated fat, potentially clogging your arteries. Additionally, lasagna isn't ideal for maintaining healthy blood pressure, as it contains 2,129.6 milligrams of sodium. Elevated blood pressure and high cholesterol levels are both risk factors for cardiovascular disease.
Healthier Restaurant Swaps for Managing High Cholesterol
Even though some restaurant dishes can be unhealthy if you have high cholesterol, you don't have to eat exclusively at home. If you have the choice of restaurants, opt for sushi. Some sushi dishes (not including tempura or anything filled with cream cheese) are low in saturated fat. These include sashimi and veggie rolls.
When dining at other restaurants, Katherine Basbaum suggests there are healthier options to consider. "For your entree, look for leaner protein options such as grilled chicken or fish, or even a plant-based dish with beans, legumes, or quinoa," she says in our exclusive chat. She explains that "eating an abundance of vegetables, fruits, whole grains, and unsaturated fats (olive oil, nuts, avocado, etc.) can help to lower your bad cholesterol."
A serving of broccoli may seem like a nutritious choice, but not if it's covered in a rich cheese sauce. Basbaum suggests asking for dressings and sauces on the side when choosing vegetable sides.
You can also request steamed vegetables if they are an option. Many eateries provide light or fat-free dressings, but these can contain more sugar to make up for the reduced fat.
When hunger strikes, that breadbasket can be tempting. However, Basbaum advises caution: "If you decide to indulge in the breadbasket, forgo the butter and request a small dish of olive oil for dipping your bread."
In conclusion,
- dining out doesn't have to derail your efforts to manage high cholesterol. You can still enjoy your favorite restaurants while prioritizing your heart health by being mindful of menu choices and opting for dishes lower in saturated fats and cholesterol. It's all about balance and making informed decisions that align with your dietary goals.
- Also, feel free to request changes to your meals or look for restaurants that offer healthier options. Many places are becoming more accommodating and offering heart-healthy choices for people with dietary restrictions. Taking the time to research and select restaurants that meet your health requirements can greatly improve your dining experience.
- Remember that maintaining healthy cholesterol levels is an ongoing journey that goes beyond just what you eat. By using these strategies and making thoughtful choices when dining out, you can enjoy your meals while supporting your overall well-being. Keep in mind that your health is in your hands, and with the right approach, you can savour every bite without guilt.