How to go out to eat with high cholesterol: Your comprehensive guide

According to the CDC, nearly 94 million adults in the United States have total cholesterol levels above 200 mg/dL. Learning how to go out to eat with high cholesterol is essential for those managing their health without giving up their social life.

Quick Summary

Manage high cholesterol successfully when dining out by planning ahead, modifying dishes, choosing healthier cooking methods, and practicing portion control. Smart ordering makes it easy to enjoy meals out.

Key Points

• Plan Ahead: Research restaurant menus online to make informed, healthier choices before you arrive.

• Be Specific with Orders: Request grilled, baked, or steamed dishes and ask for sauces on the side to control fat intake.

• Practice Portion Control: Split an entree with a companion or immediately box up half of your meal for later.

• Choose Healthy Starters: Opt for broth-based soups or side salads with light vinaigrette instead of fried appetizers.

• Mind Your Beverages: Stick to water or unsweetened tea, and limit alcohol consumption to moderate amounts.

• Don't Fear Modification: Ask for healthy substitutions, like steamed vegetables instead of fries, to customize your meal.

Planning Ahead: Your Best Defense Against High Cholesterol

Dining out doesn't have to be a minefield for your cholesterol levels. The key to a successful experience is preparation. Taking a few minutes before you leave can make a world of difference in your choices and overall dietary success.

The Menu Reconnaissance

Before you book a table, look up the restaurant's menu online. This allows you to make calm, rational decisions away from the pressure of a waiter waiting for your order. Look for menu items that fit these criteria:

• Look for healthy symbols: Many modern menus use symbols to denote heart-healthy, low-fat, or gluten-free options.
• Scan for cooking methods: Prioritize dishes that mention grilling, baking, roasting, broiling, or steaming.
• Read descriptions carefully: Avoid dishes with creamy sauces, cheese, deep-fried elements, or excessive butter.
• Note potential modifications: Identify dishes that can be easily altered, like asking for sauce on the side.

Choosing the Right Cuisine

Some cuisines are inherently more cholesterol-friendly than others. While you can find healthy options almost anywhere, consider these cuisines for a safer bet:

• Japanese: Focus on sushi (with moderation for sodium), sashimi, and grilled items like teriyaki chicken (ask for light sauce).
• Mediterranean: This cuisine is rich in heart-healthy olive oil, vegetables, and lean proteins like fish and chicken.
• Vietnamese: Look for fresh spring rolls (not fried) and pho (broth-based noodle soup).
• Mexican: Opt for items like fajitas (go easy on cheese and sour cream), soft tacos, and bean dishes.

At the Restaurant: Smart Ordering Strategies

Once you're seated, it’s time to put your plan into action. Your confidence in ordering healthy will make the experience more enjoyable.

Navigating Appetizers and Salads

Many appetizers are fried and loaded with saturated fat. Instead, make smarter choices:

• Start with soup: Choose a broth-based soup, such as minestrone or chicken noodle. Avoid creamy soups like clam chowder.
• Opt for a salad: Order a salad with a vinaigrette or ask for dressing on the side. Load up on vegetables and lean protein. Avoid fried toppings, cheese, and fatty dressings.

Decoding the Main Course

This is where you make or break your meal. Stick to your research and make clear requests.

• Choose lean protein: Select grilled chicken breast, fish, or a lean cut of steak.
• Ask for substitutions: Most restaurants are happy to swap high-fat sides like fries for healthier options like a baked potato, steamed vegetables, or a side salad.
• Get sauces on the side: Request sauces and dressings on the side so you can control how much you use.

A Table of Choices: Healthy vs. Unhealthy

Feature	Healthier Choice	Unhealthier Choice
Appetizer	Broth-based soup, fresh spring rolls	Fried calamari, cheese sticks
Cooking Method	Grilled, baked, broiled, steamed	Deep-fried, pan-fried, sautéed in butter
Protein	Grilled chicken breast, baked fish, tofu	Fried chicken, sausage, ribeye steak
Sauce/Dressing	Vinaigrette, tomato-based sauce, mustard	Creamy dressings, cheese sauce, rich gravies
Side Dish	Steamed vegetables, baked potato, side salad	French fries, creamed spinach, macaroni and cheese

Portion Control and Healthy Habits

Even a healthy dish can become unhealthy if the portion size is too large. Restaurant portions are often oversized, so managing how much you eat is critical.

The Power of Sharing and Taking Home

• Share an entree: If you’re dining with a companion, consider splitting a large entree. This is an easy way to cut calories and fat in half.
• Ask for a to-go box immediately: When your food arrives, ask for a container and pack half of your meal away for later. This removes the temptation to overeat.

What to Drink and How to Indulge Wisely

Beverages can be a hidden source of calories and sugar. Stick with water, unsweetened iced tea, or a small glass of red wine (in moderation).

Managing Specific Restaurant Scenarios

Buffets and All-You-Can-Eat

Buffets are notoriously challenging. Your strategy should be to take a small plate and focus on the salad bar and grilled protein options first. Avoid the fried items and rich desserts.

Fast Food and Quick Service

Look for healthier alternatives like salads, grilled chicken sandwiches (without mayonnaise or cheese), or vegetable-based items. Always check for nutritional information, which is now often available online or in-store.

Conclusion: Making Dining Out Enjoyable and Healthy

Navigating restaurant dining with high cholesterol requires a mindful approach, not an all-or-nothing mentality. By planning ahead, making smart menu choices, and practicing portion control, you can enjoy delicious meals out with friends and family without compromising your health goals. A little preparation goes a long way in ensuring your dining experience is both satisfying and heart-healthy.

Frequently Asked Questions

What should I look for on a menu to ensure it's heart-healthy?

Look for cooking methods like grilling, baking, broiling, and steaming. Focus on lean proteins (chicken, fish, tofu) and dishes with plenty of vegetables. Be wary of descriptions that mention 'creamy,' 'fried,' 'crispy,' or 'cheese sauce.'

Can I still eat dessert with high cholesterol?

Yes, but it's best to indulge wisely. Consider sharing a dessert with a dining companion to reduce your portion size. Opt for fruit-based options like sorbet or a fruit cup over rich, creamy desserts with heavy cream and butter.

How do I handle buffet-style restaurants while managing high cholesterol?

Start with the salad bar, using light dressing. Fill your plate mostly with vegetables and lean protein options. Take a small sample of other items you want to try, but avoid the fried and creamy dishes.

What are some cholesterol-friendly cooking methods to prioritize?

Prioritize dishes that are grilled, baked, steamed, or broiled. These methods use minimal added fats. Avoid deep-frying, pan-frying, and anything sautéed in excessive butter or oil.

Is it okay to have alcoholic beverages with high cholesterol?

Moderate alcohol consumption is sometimes acceptable, but it's best to consult with your doctor. If you choose to drink, stick to one drink (for women) or two drinks (for men) per day, and avoid sugary mixers or rich cocktails.

What if the menu has no clearly healthy options?

In this situation, you can ask the server if the chef can prepare a simple, custom dish for you. For example, ask for a piece of grilled chicken or fish with steamed vegetables and no sauce. Be clear about your needs.

Should I inform the server about my high cholesterol?

You can politely inform your server that you are watching your fat intake. This will help them guide you toward healthier options and ensure your special requests, such as 'sauce on the side,' are clearly communicated to the kitchen staff.