What kind of Chinese food can I eat with high cholesterol? Healthier takeout options

According to the CDC, nearly one in three American adults has high cholesterol, increasing their risk for heart disease and stroke. While many Chinese takeout options are known for being high in sodium, sugar, and saturated fat, knowing what kind of Chinese food can I eat with high cholesterol involves simple menu modifications and healthier ordering strategies. By focusing on steamed dishes, lean proteins, and plenty of vegetables, you can still enjoy your favorite cuisine without compromising your health goals.

Quick Summary

A guide to navigating Chinese food menus for better heart health by focusing on low-saturated-fat choices, healthier cooking methods, and smart ingredient swaps. It details specific dishes to select, those to avoid, and essential modifications to reduce fat, sodium, and calories in Chinese cuisine.

Key Points

• Opt for Steamed Dishes: Choose steamed dumplings or steamed fish instead of fried items like egg rolls and General Tso's Chicken to significantly reduce saturated fat and calories.

• Embrace Lean Proteins: Select entrees featuring skinless chicken, tofu, or shrimp, as these are lower in fat than red meat or battered alternatives.

• Prioritize Vegetables: Dishes like Moo Goo Gai Pan or Buddha's Delight are loaded with heart-healthy vegetables and are excellent choices for boosting fiber intake.

• Choose Steamed Brown Rice: Swap calorie-dense fried rice for steamed brown rice, a fiber-rich whole grain that can help lower cholesterol.

• Control Your Sauce Intake: Ask for sauce on the side to manage high levels of sodium and sugar, or request dishes be prepared with less oil and soy sauce.

• Be Mindful of Portion Sizes: Given that many takeout entrees are large, plan to save half for a second meal to control calorie and fat intake.

Many people with high cholesterol fear that their favorite Chinese takeout is off-limits. While some popular American-Chinese dishes are indeed heavy on oil, sodium, and sugar, traditional Chinese cuisine emphasizes fresh ingredients, vegetables, and healthier cooking methods like steaming and stir-frying. By making conscious choices, it's possible to enjoy flavorful Chinese food that supports your heart health instead of hindering it.

Smart Appetizers for a Heart-Healthy Start

Starting your meal with the right appetizer can set a healthy tone. Instead of calorie-dense, deep-fried options, opt for lighter, nutrient-rich choices.

• Steamed Dumplings: Compared to their fried counterparts, steamed dumplings offer a much healthier alternative. Filled with seasoned lean meat, tofu, or vegetables, they provide a satisfying bite with minimal added fat. To further reduce sodium, limit your use of the accompanying soy sauce dip.
• Hot and Sour or Egg Drop Soup: These broth-based soups are low in calories and can help you feel full faster, leading to a smaller main course. Made with mushrooms, bamboo shoots, and protein from egg or tofu, they offer a flavorful and light start. Be mindful of sodium content and ask for less soy sauce.
• Chicken Lettuce Wraps: A fantastic low-carb and high-fiber option, chicken lettuce wraps are both refreshing and delicious. The seasoned chicken or tofu filling is served in crisp lettuce cups. Request the sauce on the side to control your intake of sugar and sodium.

Lean Protein and Vegetable-Packed Entrees

Focusing on entrees with lean protein and an abundance of vegetables is key to managing cholesterol. The cooking method is just as important as the ingredients.

Healthier Entree Selections

• Moo Goo Gai Pan: This Cantonese dish consists of thinly sliced chicken and mushrooms stir-fried with other vegetables like bok choy and snow peas in a light, mild sauce. It's a protein-rich, vegetable-heavy dish without a thick, sugary sauce.
• Beef and Broccoli: A classic, simple choice that pairs lean beef with fiber-rich broccoli. The sauce is typically light, though you should still ask for less to reduce sodium. A variation with chicken is even leaner.
• Buddha's Delight (Lo Han Jai): This vegetarian dish is packed with mixed vegetables, mushrooms, and tofu in a light sauce. It's high in fiber and nutrients. To make it even healthier, ask for steamed tofu instead of fried.
• Shrimp with Garlic Sauce: Shrimp is a lean protein source that is low in saturated fat. Paired with mixed vegetables in a flavorful garlic sauce, it makes for a filling and heart-healthy meal. Request extra vegetables for added fiber.

Choosing Sides and Grains Wisely

Side dishes and grain choices can significantly impact the nutritional profile of your Chinese meal. Small changes can make a big difference.

• Brown Rice over Fried Rice: Opting for steamed brown rice instead of fried rice is a simple but impactful change. Fried rice is high in oil, sodium, and lacks the fiber that brown rice provides. The fiber in brown rice can help lower cholesterol.
• Steamed Vegetables: Always choose steamed mixed vegetables over fried alternatives or lo mein noodles. Steaming preserves nutrients and avoids the extra fat and sodium from oily sauces.

Comparison of Healthy vs. Less Healthy Chinese Dishes

Dish	Healthier Cooking Method & Ingredients	Less Healthy Counterpart	Reasons to Avoid
Steamed Dumplings	Steamed, filled with vegetables and lean meat.	Fried Egg Rolls/Wontons	Deep-fried, high in fat and calories. Often served with sugary dipping sauce.
Moo Goo Gai Pan	Lightly stir-fried with chicken, mushrooms, and other vegetables. Minimal sauce.	General Tso's Chicken	Deep-fried, battered chicken with a thick, sugary sauce. Extremely high in fat, sugar, and calories.
Beef with Broccoli	Stir-fried with lean beef and ample broccoli. Light sauce.	Orange Beef/Crispy Beef	Fatty cuts of beef are battered, deep-fried, and coated in a sugary, fatty sauce.
Steamed Brown Rice	High-fiber, steamed grain.	Fried Rice	Pan-fried in oil with extra sodium from soy sauce.
Buddha's Delight	Mixed vegetables and tofu stir-fried or steamed in a light sauce.	Sweet and Sour Pork	Battered and deep-fried pork, smothered in a sauce with a high sugar content.

Ordering Strategies for High Cholesterol Management

Tips for takeout and restaurants

1. Ask for sauce on the side: This gives you full control over how much sodium and sugar you add to your dish.
2. Request less oil: Many restaurants use a liberal amount of oil during stir-frying. Politely ask for your dish to be cooked with minimal oil.
3. Choose steamed: Prioritize dishes that are steamed, boiled, or baked over deep-fried or pan-fried options.
4. Load up on vegetables: Increase your fiber and nutrient intake by asking for extra vegetables in your entree.
5. Be mindful of portion sizes: Restaurant portions are often large and meant for multiple servings. Share an entree or save leftovers for another meal.
6. Limit sodium-heavy sauces: While low-sodium soy sauce is an option, be aware of other high-sodium sauces like oyster sauce and hoisin sauce.

Conclusion

Having high cholesterol does not mean completely avoiding Chinese food. By applying smart ordering strategies, you can easily navigate the menu to find healthy and satisfying options. Focusing on cooking methods like steaming and stir-frying, opting for lean protein sources like chicken, tofu, and shrimp, and prioritizing vegetables and brown rice are key. Asking for sauces on the side and controlling portion sizes empowers you to make heart-healthy decisions without sacrificing flavor. A balanced and informed approach ensures you can continue to enjoy Chinese cuisine as part of a heart-conscious diet.

For more healthy eating tips, visit the American Heart Association's guide to Asian Cuisine.

Frequently Asked Questions

Can I have fried rice with high cholesterol?

Fried rice is high in fat, calories, and sodium due to being cooked in oil and soy sauce. A much healthier alternative is steamed brown rice, which is higher in fiber and can help manage cholesterol levels.

Are Chinese stir-fries healthy for high cholesterol?

Stir-fries can be a healthy option if prepared correctly. Choose dishes with lean protein like chicken or tofu and lots of vegetables, and request less oil and sauce to reduce fat and sodium.

What is a good high-fiber option from a Chinese restaurant?

Buddha's Delight, a vegetarian dish with mixed vegetables and tofu, is an excellent high-fiber option. Steamed brown rice and stir-fries loaded with vegetables also boost fiber intake.

Is shrimp with lobster sauce good for high cholesterol?

Shrimp with lobster sauce is a relatively healthy, protein-rich dish that's often low in calories and fat, but restaurant versions can be high in sodium. Asking for less sauce can help.

Should I avoid all sauces with Chinese food?

You don't need to avoid all sauces, but you should limit your intake, especially of thick, sugary sauces like sweet and sour or General Tso's. Ordering sauce on the side gives you control over how much you consume.

How can I reduce the sodium in my Chinese meal?

Reduce sodium by using low-sodium soy sauce, asking for less soy sauce and MSG, opting for broth-based soups instead of creamy ones, and limiting salty sauces like oyster or hoisin sauce.

What appetizers should I avoid with high cholesterol?

Avoid deep-fried appetizers like egg rolls, fried wontons, and crab rangoon, as they are high in saturated fat and calories. Stick to steamed dumplings or broth-based soups instead.