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January 1, 2010
If you have high cholesterol, eating out can be a challenge; but, it doesn't have to be.
There are many heart-healthy and enjoyable foods you can order. Here are some tips about
foods to eat and foods to avoid.
Foods to Avoid When Eating Out
Whole Milk Dairy Products:
Avoid high-fat cheeses and milk, and butter. Substitute low-fat dairy items instead,
such as low-fat cheeses and milk, egg whites or egg beaters, and margarine with no
cholesterol.
Meat:
Avoid red meat, fried chicken, and bacon, which are high in saturated fats. A
better choice is baked or broiled fish, lean meat, or skinless chicken.
Fried Foods:
Avoid all fried foods. Stick to foods that are baked, broiled, steamed,
poached, or boiled. Instead of French fries, order a baked potato or sweet potato. Choose
salad and other fresh steamed vegetables to accompany your meal.
Dessert:
Stay away from sweets as much as possible. For dessert, order a sorbet or
fresh fruit instead of the cholesterol-laden chocolate soufflé.
Making Low-Cholesterol Food Choices
Here are some other tips to help you make healthy choices when eating out.
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Ask for condiments, gravies, sauces, salad dressing, and butter to be served on the side,
and limit how much you eat.
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Request low-fat or fat-free salad dressing. If it's unavailable, try lemon juice or a
little vinegar instead.
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Control how much you eat by sharing meals, or ask for a carryout box and put half of your
meal in it before you start to eat.
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Look for items on the menu that have icons denoting heart-healthy items. If the menu
doesn't indicate heart-healthy meals, ask your server to recommend something low in fat.
Also, don't be shy about asking for substitutes that are prepared with less fat.
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Be careful at the salad bar. Many items are loaded with cholesterol. Stick to fresh
vegetables - lettuce, cucumbers, carrots, tomatoes, green and red peppers, and the like -
and avoid croutons, cheese, and bacon bits. If there are nuts on the salad bar, add a few
to give your salad a kick. Remember to choose a fat-free or low-fat dressing option.
Eating in Ethnic Restaurants
These days it's easy to dine at a variety of ethnic restaurants, from Italian to Indian.
You can still eat in these restaurants if you make the right choices. Here are a few
specific tips to help you avoid foods high in cholesterol when dining in ethnic
restaurants:
Indian Food
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Instead of fried samosas, opt for papadum or papad (crispy, thin lentil wafers).
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Avoid curries cooked with coconut milk or cream and choose those with a vegetable or dal
base. Better yet, choose grilled shish kabob or tandoori fish or chicken.
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Choose rice pilaf with peas instead of Saaq paneer, a popular spinach dish with cheese and
cream.
Mexican Food
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Avoid tortilla chips.
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Choose dishes made with corn rather than flour tortillas.
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If you order a taco salad, don't eat the shell. Hold the sour cream.
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Quesadillas are filled with meat and cheese and then fried. A better choice would be
chicken fajitas.
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Refried beans are loaded with lard. Instead, order frijoles a la charra or borracho beans
and Spanish rice.
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Use salsas or pica de gallo rather than sour cream and cheese as garnishes.
Italian Food
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Avoid meat- or cheese-filled pastas and those baked with cheese. Instead, order pasta
primavera (with vegetables), pasta with marinara sauce, or pasta in a clam sauce. Also,
avoid pasta with cream, such as Alfredo sauce, which is loaded with cholesterol.
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When eating pizza, ask for light to no cheese and stay away from the pepperoni and sausage
toppings. Some pizza parlors offer salad pizzas, which could be a good choice.
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Italian ice is a wise choice for dessert, rather than cream and cheese-filled pastries.
By making smart choices, you can enjoy the pleasures of eating out - and still maintain
your cholesterol at a healthy level.
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