Expert Tips For Eating Out When You Have High Cholesterol

Your cholesterol levels can creep to unhealthy levels even if you do your best to eat healthy. Genes or family history can predispose a person to this condition, and people with diabetes, hypothyroidism, or chronic kidney disease might have a higher chance of developing high cholesterol. Additionally, your cholesterol goes up as you get older because your liver becomes less efficient at clearing LDL cholesterol from your body. High cholesterol can also result from smoking, drinking excess alcohol, and being inactive, but you can't ignore the huge effect of your diet on your cholesterol levels. 

In an exclusive interview with Health Digest, Katherine Basbaum, R.D. at MyFitnessPal, has given us some tips that may help you to enjoy your restaurant meals without adding to your high cholesterol. While it might seem that you should avoid eggs because they're high in dietary cholesterol, the American Heart Association recommends instead limiting foods high in saturated fat, sodium, and sugar to reduce your risk of heart disease. As a result, Basbaum suggests avoiding fatty red meats and creamy rich dishes and condiments, instead opting for leaner options. 

Once you take a look at the menu, Katherine Basbaum suggests avoiding certain foods that aren't great for your high cholesterol. "If you have high cholesterol, specifically the 'bad kind' called LDL, try to avoid items that are high in saturated fats, such as rich cuts of beef or pork, fried foods, and creamy, buttery sauces," she tells Health Digest exclusively. "It's these kinds of fats that can contribute to high LDL, a significant risk factor for heart disease." The American Heart Association suggests no more than 13 grams of saturated fat if you eat 2,000 calories a day.

Some popular restaurant items might have more saturated fat than you think. The average restaurant lasagna with meat could wind up contributing to blocking your arteries with its 22.6 grams of saturated fat. Meanwhile, lasagna also isn't the best choice for your blood pressure with 2,129.6 milligrams of sodium. Both high blood pressure and high cholesterol can contribute to cardiovascular disease.

Similarly, a cheese quesadilla can have 800 calories and more than 26 grams of saturated fat that can set you way over your saturated fat limit for the day. Not only that, but it can have more than half your upper limit for sodium even if you skip the tortillas and salsa before the quesadilla arrives. You could probably find healthier choices for the 34.2 grams of protein the quesadilla provides.

Even though some restaurant dishes can be unhealthy if you have high cholesterol, you don't have to eat exclusively at home. If you have the choice of restaurants, go for sushi. Some sushi dishes (not including tempura or anything filled with cream cheese) are low in saturated fat. These include sashimi and veggie rolls. And when dining at other restaurants, Katherine Basbaum says there are healthier options to consider. "For your entree, look for leaner protein options such as grilled chicken or fish or even a plant-based dish with beans, legumes, or quinoa," she says in our exclusive chat, explaining that "eating an abundance of vegetables, fruits, whole grains and unsaturated fats (olive oil, nuts, avocado etc) can help to lower your bad cholesterol."

A serving of broccoli might sound like a healthy option, but not if it's drenched in a heavy cheese sauce. "When picking vegetable sides, ask for dressings and sauces on the side," Basbaum advises. You can also ask for steamed vegetables if they are available. Many restaurants will also offer light or fat-free dressings, but these dressings can be higher in sugar to replace the fat. Instead, go for basic olive oil and vinegar.

When you're famished, that bread basket can be beckoning, but Basbaum suggests being careful here: "If you choose to partake in the bread basket, skip the butter and ask if they can bring you a little dish of olive oil to dip your bread,"