(LifeWire) - Eating healthy when following a cholesterol lowering diet can be hard - especially when you're eating out at a restaurant.
The backbone of any plan to lower LDL levels, or the "bad cholesterol," is a diet low in fat, particularly saturated fat. While cooking low-fat meals at home can be a difficult adjustment, eating out poses a different set of challenges. It is impossible to control the ingredients that are used to prepare the meals offered in a restaurant. However, by following a few simple guidelines, you can stay on a heart-healthy diet, even when you are eating out.
Many restaurants print dietary information on their menus, which makes it easier to choose a low-fat meal. Even without such clues, however, it is possible to decode menu descriptions as part of your effort to lower cholesterol.
Steer clear of breaded, battered or fried foods; they are very high in fat. Saturated fat and trans fat, in particular, raise the total cholesterol and LDL ("bad cholesterol") levels in the blood, contributing to plaque formation and, potentially, heart attack or stroke. Moreover, trans fats lower the levels of HDL ("good cholesterol") in the blood.
In restaurant menus, fried foods may be described as:
- fried, deep-fried or batter-fried
Avoid such dishes, as these items likely contain high levels of saturated and/or trans fat.
Instead, choose dishes that are described as:
- broiled or baked
- poached or steamed
- lightly sautéed or stir fried
- garden fresh
Avoid items that contain significant amounts of cheese or cream. If a dish comes with a sauce consisting mostly of butter, cream, oil or other fats, ask that the sauce be served on the side. Dip the tines of your fork into the sauce before each bite: This will flavor the food, rather than smothering it in unwanted fat and calories.
Fish, which is naturally low in saturated fat, can make an excellent main course, as long as it is not battered or fried.
When ordering meat, choose leaner cuts, such as beef filet, over fattier cuts, like prime rib. Smoked or cured meats, such as salami, ham, hot dogs and bacon, are also high in fat and salt, the latter of which is an important consideration for individuals watching their blood pressure.
Order skinless poultry, such as chicken or turkey, or simply remove the skin from the meat before eating it. Most of the fat in chicken and similar birds comes from the skin. White meat, like chicken breast, is lower in fat than dark meat, like chicken thighs or drumsticks.
If you are ordering eggs, ask that your dish be prepared with all egg whites or egg substitute. Although egg whites are an excellent source of protein, egg yolks are high in fat, including saturated fat, which can raise blood cholesterol levels.
Rather than filling up on meat, try to make fruits, vegetables or carbohydrates the centerpiece of your meal. When choosing a carbohydrate, such as potatoes, pasta, beans or bread, look for those that are high in fiber. Some forms of soluble dietary fiber, including psyllium, pectin, guar gum, and oats, can help reduce blood levels of LDL.
Most fast-food is very high in fat and salt. The best choices at fast-food restaurants tend to be salads, grilled chicken sandwiches or roast beef sandwiches. If ordering a salad, request the dressing on the side, and choose a light vinaigrette rather than a creamy dressing. Request mustard rather than mayonnaise, and specify that your sandwich or salad should be served without cheese.
At a buffet, survey all the meal possibilities and then fill your plate with the healthiest options. Try to fill up on simply prepared dishes, vegetables, fruit and other food items high in fiber.
For dessert, fruit, sorbet or a nonfat cappuccino are all good options. If you crave a decadent dessert, you may want to share with a friend so you can both indulge without going overboard.
By making smart choices such as those outlined above, it is possible to enjoy eating out and still stick to a healthy diet.