Tips for Eating Out On A Low Cholesterol Diet

You can eat out and eat healthy, too. Many restaurants are now offering delicious meals that arelow in saturated fat, trans fat and cholesterol. That’s good news for your health because a diet high in saturated fat, trans fats and cholesterol raises blood cholesterol. High blood cholesterol is a major risk factor for heart disease - and it’s also a risk factor for stroke.

Don’t be shy about making special requests when you're eating out. Most foods on the majority of restaurant menus will probably fit into a heart-healthy diet if prepared with low-fat ingredients and less salt. In fact, with so many people becoming more and more aware of the health risks inherent in high fat diets, it would be surprising if they didn't offer several groups of low-fat, low cholesterol items on their menu.

Another option, or if you don't see them on the menu, is to ask your server if the kitchen can alter preparations to meet your needs, or call ahead before you choose your restaurant. If your food isn't prepared as you requested, send it back! (You would send back burnt toast, or a rare steak if that's what you ordered, wouldn't you?)

Of equal importance when eating out is the portion size. Help control your weight by asking for smaller portions, sharing entrees with a companion, or putting half of your meal in a to-go box to enjoy another time. To be especially safe and able to just enjoy your meal, ask for the “to go” carton before you start eating or as soon as the food is served. That way you will be able to just enjoy what is on your plate and not worry about the “half way point”.

• Fried, au gratin, crispy, escalloped, pan-fried, sautéed or stuffed foods are high in fat and calories. Instead, look for foods that are prepared by steaming, broiling, baking, grilling, poaching or roasting. If you’re not sure about a certain dish, ask your server how it’s prepared. You can also request that visible fat be trimmed from meat and skin be removed from poultry before cooking.

• Request that your meal be prepared with vegetable oil made from canola, olive, corn, soy, sunflower or safflower)or soft margarine instead of butter. Ask for soft margarine for your bread, or a low-fat yogurt substitute.

• High-sodium foods include those that are pickled, in cocktail sauce, smoked, in broth or au jus or in soy or teriyaki sauce. Limit these items. Ask that your food be prepared without added salt or MSG.

• Have gravy, sauces and dressings served on the side, so you can control the amount you eat or skip them completely.

• Ask if the restaurant has fat-free or 1 percent milk instead of whole milk.

• Even if they aren't on the dessert menu, many restaurants can offer you fruit or sherbet instead of high-fat pastries and ice creams.

• Many supermarkets and specialty stores offer prepared entrees to take home when you're in a rush; the same tips listed here for restaurants also apply to take-home foods.

If you try to “hide” from all of your favorite restaurants, you're dooming your new diet before it's even begun. Learn how to correctly question and order your food in restaurants and you can still enjoy your favorite haunts.