The Challenge of High-Sodium Restaurant Food
Dining out can be a social pleasure, but it presents a significant challenge for individuals managing high blood pressure. Restaurants frequently use large amounts of sodium and saturated fat to enhance flavor, and these ingredients are major contributors to elevated blood pressure. Salt can be hidden in sauces, marinades, and condiments, making even seemingly healthy dishes surprisingly high in sodium. The average meal at a chain restaurant can contain well over the recommended daily limit of 2,300 mg of sodium for a full day. Fortunately, with a few proactive strategies, you can enjoy a meal out without compromising your health.
Smart Strategies for Ordering with High Blood Pressure
Plan Ahead
One of the most effective strategies is to prepare before you go. Many restaurant chains now offer nutritional information on their websites. You can research menu items in advance, compare sodium levels, and identify lower-sodium options. For smaller, independent restaurants, which may not have online nutrition data, you can often call ahead to ask about preparation methods. This allows you to make an informed decision without feeling rushed or tempted by less healthy choices at the table.
Know the Buzzwords
Pay close attention to how dishes are described on the menu. Certain preparation terms are red flags for high sodium and fat, while others indicate a healthier option.
Healthier Cooking Methods:
- Grilled
- Baked
- Broiled
- Steamed
- Poached
- Roasted
Terms to Avoid:
- Fried, pan-fried, crispy
- Buttery, creamed, creamy
- Smothered, au gratin (with cheese)
- Pickled, smoked, cured
- In a broth or bouillon (often high in sodium)
Don't Be Afraid to Customize
Most restaurants are willing to accommodate dietary requests. Politely inform your server that you are watching your salt intake for health reasons. Be specific with your requests, such as "Please ask the chef to prepare my meal with no added salt or MSG". You can also ask for sauces and dressings to be served on the side, giving you control over how much you use.
Master Portion Control
Restaurant portions are notoriously oversized. You can manage your intake by requesting a to-go container with your meal and boxing up half of it before you even start eating. Another option is to share an entree with a dining companion. For appetizers, choose fresh, simple options like a fruit plate or a house salad with a light oil and vinegar dressing on the side.
Control Your Condiments
Condiments are a major source of hidden sodium. Skip the salt shaker on the table and avoid pre-made sauces and marinades like soy sauce, teriyaki glaze, and ketchup. Instead, ask for lemon wedges, pepper, or fresh herbs to season your food.
Cuisines: Making Healthier Choices
Navigating international restaurants requires some specific knowledge:
- Italian: Choose red marinara sauces over white, creamy alfredo ones. Opt for a fish dish or meatless pasta instead of those with processed meats like sausage or meatballs. Limit the amount of parmesan cheese you add.
- Mexican: Ask for low-fat sour cream. Opt for soft corn tortillas instead of fried flour shells. Avoid refried beans, which can be high in sodium, and limit the amount of cheese. Request your food to be prepared with no added salt and choose fresh salsas over cheese dips.
- Asian: Request steamed or brown rice instead of fried rice. Ask for no MSG or soy sauce to be added during cooking. Order a simple stir-fry loaded with vegetables and lean protein, and request the sauce on the side.
Low-Sodium vs. High-Sodium Restaurant Choices
| Menu Item Category | Higher-Sodium Choice | Lower-Sodium Alternative |
|---|---|---|
| Appetizer | Mozzarella sticks, nachos | Fresh fruit plate, steamed vegetables |
| Protein | Fried chicken, cured meats (ham, bacon) | Grilled fish, skinless chicken breast |
| Starch | French fries, fried rice | Plain baked potato, steamed brown rice |
| Sauce/Dressing | Creamy Alfredo, soy sauce | Olive oil & vinegar, lemon juice |
Fast Food: Navigating Quick and Casual Options
While best limited, fast food is sometimes unavoidable. In these situations, knowledge is your best tool. Check the restaurant's website or app for nutritional information. Opt for grilled options, like grilled chicken nuggets, over breaded and fried ones. A plain baked potato is a healthier alternative to french fries. Skip cheese and bacon, and ask for sauces on the side. Many chains offer lower-sodium breakfast options like fruit and yogurt parfaits or oatmeal.
A Note on Nutrients: Beyond Just Sodium
Managing blood pressure involves more than just cutting salt. The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes consuming foods rich in potassium, magnesium, and fiber, which counteract the effects of sodium.
- Potassium: Helps flush out excess sodium. Good restaurant choices include baked potatoes, leafy greens, and vegetable-heavy dishes.
- Magnesium: Assists in relaxing blood vessels. Look for whole-grain side dishes and leafy green salads.
- Fiber: Aids in heart health. Whole grains, fruits, vegetables, and beans are excellent sources.
Conclusion
Dining out with high blood pressure does not have to be a source of stress. By planning, understanding menu options, and not being afraid to make special requests, you can enjoy delicious food while staying on track with your health goals. Focusing on fresh, simply prepared ingredients and controlling your sodium and fat intake empowers you to make heart-healthy choices wherever you eat. For more detailed information on managing sodium, you can refer to the American Heart Association's guide on shaking the salt habit.
