Do you have high cholesterol? Be careful of these things when eating out (High Cholesterol: Eating Out)

Ever since the doctor told you that your cholesterol levels are a little high, you've probably been a little apprehensive about eating out, right? "Now I can't even go out with my friends," "What should I eat if I go to a restaurant?" You may be wondering. But don't worry. In fact, many restaurants have delicious, heart-healthy dishes. What matters is the choice we make. So today, let's talk about how to enjoy eating out while managing your cholesterol.

Things to consider before ordering food

When we go to a restaurant, pick up the menu, and see pictures of the delicious dishes on it, we can lose a little control over our minds. Therefore, it is very important to have a little preparation before ordering food.

• Plan ahead: If you know the restaurant you're going to, plan out what you're going to eat before you leave home. You can even check out their menu online. That way, you won't have to go there and try to make up your mind about the dishes you're tempted to try.
• Eliminate temptations: Ask the waiter to remove items like the bread basket that is brought to the table if you don't want them. These add unnecessary calories and refined carbohydrates to the body.
• Drink two glasses of water: Before your meal, drink about two glasses of water. This will fill your stomach a little, which can help control overeating.
• Beware of these words on the menu: If the food description includes words like 'buttery', 'fried', 'pan-fried', 'creamed', or 'au gratin', stay away from those dishes. They are high in saturated fat and calories.
• If you eat bread: If you eat bread before a meal, choose something like a slice of whole-grain bread without butter or margarine.

What are the best choices when ordering?

Okay, now it's time for you to look at the menu. What kind of dishes should you choose? Here are some tips to help you.

• Cooking method matters: Choose foods that are labeled 'steamed', 'broiled', 'grilled', 'stir-fried', or 'roasted'. These methods use much less oil.
• Change the way you eat potatoes: Instead of French fries, choose baked, boiled, or roasted potatoes. Also, avoid adding butter and sour cream.
• Order before others: When your friends order food that looks delicious but is unhealthy, you may also be tempted to order it. So, if possible, place your order before everyone else.
• Appetizers: Instead of creamy soups or fried finger foods, choose a broth-based soup with vegetables, like minestrone.
• Main course: Choose seafood, skinless poultry, or lean red meat instead of fatty or processed meats. Be sure to trim any visible fat from the meat.
• Sauces and Dressings: Order sauces and salad dressings in a separate cup (on the side). This way, you can control the amount you add to your meal.
• Don't be afraid to ask questions: If you want to know about an unfamiliar dish, ask the waiter. There's nothing wrong with asking, "How is this made?" or "What's in this?"
• Dessert: Instead of cake, pudding, or ice cream with whipped cream, choose a fresh fruit salad or sorbet.

You can get another idea from this table.

If you eat a salad...

When we hear the word "salad," we think it's very healthy. But that's not always the case. The toppings and dressings added to a salad can make it a very unhealthy dish.

Imagine you're making a salad from a salad bar. Stay away from things like grated cheese, cream dressings, bacon bits, and croutons.

Instead of a dressing, squeeze a little lime juice on the salad. Or add a little balsamic vinegar. If you want a dressing, ask for it in a separate cup and use it like this:

1. Dip your fork in the dressing first.

2. Then eat the salad with that fork.

This way, you'll consume much less than if you just poured the dressing over your salad. You'll feel a little flavor in every bite, and you'll be healthier.

Cholesterol, high cholesterol, heart disease, healthy eating, eating out, healthy living, diet control