Can I have Chinese food with high cholesterol? Your Guide to Healthier Choices

November 18, 2025 •

4 min read

According to the National Heart, Lung, and Blood Institute (NHLBI), many restaurant-style Chinese dishes are high in saturated fats, sodium, and calories. This doesn't mean you can't have Chinese food with high cholesterol; it's about making deliberate, informed choices when ordering out or cooking at home.

Quick Summary

This guide provides practical strategies for enjoying Chinese cuisine while managing high cholesterol. Learn how to identify healthier options like steamed dishes and vegetable-rich stir-fries and modify your orders to reduce saturated fat and sodium intake.

Key Points

Embrace Steaming: Prioritize steamed dishes like dumplings and fish over deep-fried options to drastically reduce saturated fat intake.
Choose Lean Proteins: Opt for dishes with skinless chicken, tofu, or fish to get quality protein without excess fat.
Load Up on Veggies: Seek out vegetable-rich dishes like Beef with Broccoli or Buddha's Delight to boost fiber and nutrients.
Control Sodium and Sauces: Ask for minimal oil and sodium, and request sauces on the side to manage your intake of salt and sugar.
Select Brown Rice: Choose steamed brown rice over fried or white rice for more fiber and fewer calories.
Avoid Fried Appetisers: Skip items like fried egg rolls and prawn crackers, which are high in unhealthy fats.

Navigating Chinese Cuisine with High Cholesterol

Eating Chinese food with high cholesterol requires a shift in perspective from indulging in heavy, fried dishes to embracing the cuisine's lighter, vegetable-forward side. While popular Americanized Chinese dishes often come loaded with saturated fat, sodium, and refined carbohydrates, the traditional cooking methods and ingredients of authentic Chinese food offer numerous heart-healthy benefits. By understanding the key differences, you can enjoy this delicious cuisine without compromising your health goals.

The Pitfalls of Popular Chinese Takeout

For many, Chinese food is synonymous with deep-fried appetisers, oily rice, and meat smothered in thick, sugary sauces. These popular takeout staples are often detrimental to heart health. Deep-frying adds significant saturated and trans fats, while heavy sauces and monosodium glutamate (MSG) contribute excessive sodium.

Deep-Fried Dishes: Items like egg rolls, prawn crackers, and battered meats (e.g., General Tso's Chicken, Sweet and Sour Pork) are cooked in large amounts of oil, raising their fat and calorie content.
Fried Rice and Noodles: Fried rice and Lo Mein are typically prepared with significant oil and often contain high-fat proteins. The use of white rice also means a higher glycemic load, which can impact triglyceride levels.
High-Sodium Ingredients: Ingredients like regular soy sauce, hoisin sauce, and duck sauce are very high in sodium. Excessive sodium can lead to hypertension, increasing the risk of heart disease.
Coconut Milk: While not in all Chinese dishes, some sauces use coconut milk, which is high in saturated fat.

Making Smarter, Heart-Healthy Choices

The good news is that traditional Chinese cooking offers a wealth of healthy options. The key is to focus on preparation methods and ingredients that are low in fat and high in nutrients.

Here is a list of healthier alternatives to consider:

Opt for Steamed Dishes: Steaming is one of the healthiest cooking methods, preserving nutrients while using no added oil. Steamed dumplings, steamed fish, and steamed vegetables are excellent choices.
Lean Protein Sources: Look for dishes featuring skinless chicken, fish, tofu, or lean beef. These provide high-quality protein without excessive saturated fat.
Vegetable-Rich Options: Many Chinese dishes are packed with vegetables like bok choy, broccoli, and snow peas. Dishes like Beef with Broccoli or Buddha's Delight are ideal.
Choose Brown Rice: Instead of fried or white rice, opt for steamed brown rice. It's higher in fiber, which helps lower cholesterol, and contains fewer calories.
Flavor with Spices and Herbs: Asian cuisine makes great use of flavor-boosting spices like ginger, garlic, and turmeric, which have been shown to help manage cholesterol.

A Comparison of Choices

To illustrate the difference, consider a comparison between a typical unhealthy order and a heart-healthy alternative.


Feature	Typical Unhealthy Order	Heart-Healthy Alternative
Appetiser	Fried Egg Rolls with dipping sauce	Steamed Dumplings (Jiaozi)
Protein	Battered Sweet and Sour Pork	Steamed Fish or Szechuan Tofu
Main Dish	Fried Rice with egg and fatty pork	Steamed Brown Rice with Vegetable Stir-fry
Sauces	Heavy, sugary sauces; Regular soy sauce	Light soy sauce, a hint of sesame oil, vinegar
Sodium	Extremely high from soy sauce, MSG, and sauces	Controlled and reduced by request; Minimal use of sauce
Preparation	Deep-fried and stir-fried with excess oil	Steamed, grilled, or lightly stir-fried

Practical Tips for Dining Out or Ordering In

Even when eating out, you can take control of your meal to make it more heart-friendly. Remember to be proactive and communicate with your server about your dietary needs.

Request Less Oil: When ordering a stir-fry, ask the kitchen to use less oil. This simple request can significantly reduce the saturated fat content.
Say No to MSG and Salt: Many restaurants are happy to prepare dishes without MSG or added salt. Don't be afraid to ask.
Sauce on the Side: Ask for sauces to be served on the side. This allows you to control the amount of sauce—and thus the sodium and sugar—in your meal.
Fill Up on Veggies: Aim to make vegetables the star of your meal. You can request extra vegetables in a dish or order a side of steamed greens.
Drink Water: Avoid sugary soft drinks and choose water or unsweetened tea to complement your meal. This helps manage overall calorie intake.

Cooking at Home for Total Control

For maximum control over ingredients, cooking Chinese food at home is the best option. You can use healthy cooking oils, like canola or sunflower oil, instead of saturated fats. You can also control the amount of sodium by using low-sodium soy sauce or making your own heart-healthy sauces from scratch. Experiment with fresh ingredients and spices to create flavorful meals that are good for your cholesterol.

Conclusion

Having Chinese food with high cholesterol is entirely possible, but it requires mindful ordering and preparation. By prioritising steamed dishes, lean proteins, high-fiber options like brown rice, and plenty of vegetables, you can enjoy the rich flavors of Chinese cuisine while protecting your heart. A little knowledge and communication with your server can go a long way toward turning a potentially unhealthy meal into a heart-smart one. For more information on eating for heart health, you can visit the American Heart Association's website. Learn more about heart-healthy Asian cuisine

Frequently Asked Questions

Shrimp is high in dietary cholesterol but low in saturated fat, which has a greater impact on blood cholesterol levels. It is generally safe to eat in moderation, perhaps a couple of times a month, as part of a balanced diet.

Yes, stir-fries can be a healthy option, but it depends on the preparation. Choose one with lean protein and lots of vegetables, and ask for it to be cooked with minimal oil and light soy sauce.

You should limit sauces that are heavy in sodium and sugar. Ask for sauces on the side or use low-sodium soy sauce sparingly to control your intake. Many store-bought sauces are also high in preservatives.

MSG is a form of sodium and, in high amounts, can contribute to high blood pressure, which is a risk factor for heart disease. You can ask restaurants to prepare your food without MSG to reduce sodium intake.

Excellent appetizer options include steamed dumplings (instead of fried spring rolls), hot and sour soup, or a simple chicken and corn soup.

Fried rice is high in fat and calories due to the oil used in frying. It is better to opt for steamed brown rice, which is higher in fiber and a much healthier choice.

While vegetable dishes are generally healthy, some restaurant preparations can include heavy, oily sauces or high amounts of sodium. Always ask for them to be prepared with less oil and lighter sauces.