Eating out can be a challenge if you’re trying to keep your cholesterol in check. With large portions, rich sauces, and tempting desserts, it’s easy to worry about the impact on your heart health. However, with a little planning and smart decision-making, you can enjoy a meal at a restaurant while staying heart-healthy. Here’s how you can manage your cholesterol when dining out.

Understand the Basics

The first step to managing cholesterol at restaurants is understanding the current guidelines. While past advice focused on limiting dietary cholesterol, recent research emphasizes the importance of reducing saturated and trans fats. The American Heart Association recommends limiting saturated fats to less than 6% of your daily calorie intake. Foods rich in saturated fats, such as fatty meats, full-fat dairy, and processed snacks, can contribute to unhealthy cholesterol levels.

Control Your Portions

Restaurant portions are often much larger than what we need, which can lead to overeating and increased cholesterol. To avoid this, check nutrition information online before you go and decide what to order ahead of time. Stick to the recommended serving sizes and avoid the temptation to overeat just because you have extra food on your plate. If the meal comes with large portions, ask for a to-go box and immediately pack half away for another time.

Learn to Read the Menu

When scanning the menu, be on the lookout for terms that indicate the dish may be cooked with excess fats, like “pan-fried,” “crispy,” “creamed,” “breaded,” or “au gratin.” Instead, look for options that are grilled, steamed, roasted, or vegetable-based. Don’t hesitate to ask your server about how dishes are prepared to make sure you’re making a heart-healthy choice.

Pick Restaurants That Offer Heart-Healthy Options

Certain cuisines tend to offer more cholesterol-friendly choices. Mediterranean dishes, for example, often use olive oil and focus on vegetables. Many Chinese dishes are steamed or boiled, emphasizing lighter ingredients. On the other hand, cuisines like American, Mexican, and Italian tend to include more fatty meats, fried foods, and heavy sauces that can elevate your cholesterol levels. By choosing restaurants with healthier options, you’re setting yourself up for success.

Don’t Be Afraid to Make Special Requests

You don’t have to stick to the menu as-is. Feel free to ask for substitutions or alterations to better suit your dietary needs. Request olive or canola oil instead of butter, skip the bread basket, or choose a side salad or vegetables instead of fries. You can also ask for lean cuts of meat to be grilled instead of fried and for sauces and dressings on the side so you can control the amount you consume.

Start with Fiber-Rich Options

Fiber, especially soluble fiber, has been shown to reduce LDL (“bad”) cholesterol. Start your meal with high-fiber appetizers like a minestrone soup full of beans or vegetable-based spring rolls. Follow this with a sensible portion of your entrée. Whole grains such as brown rice, quinoa, and farro are excellent choices, as are beans and lentils, which combine fiber and plant-based protein for a heart-healthy meal.

Make Smart Swaps

Look for simple swaps that help cut down on saturated fats. In Mexican cuisine, for example, you can choose corn tortillas over flour ones or grilled chicken fajitas instead of ground beef. Opt for grilled fish instead of fried options. Substitute brown rice for white rice, and skip the buttery sauces. Even when ordering pasta, choose a plain version with marinara instead of a heavy, creamy sauce.

Limit Saturated Fats

While previous guidelines focused on limiting total cholesterol intake, newer advice emphasizes reducing saturated and trans fats. Avoid foods like bacon, sausage, cold cuts, and fatty steaks. Skip fried appetizers, even those made with vegetables, as well as butter-heavy dishes like fettuccine Alfredo or chicken Parmesan. These choices are high in saturated fats and can negatively impact your cholesterol levels.

Indulge in Dessert the Healthy Way

Having a sweet tooth doesn’t mean you have to skip dessert entirely. Many restaurants offer lighter options that satisfy your cravings without compromising your cholesterol. Sorbet, gelato, fresh fruit, or angel food cake topped with fruit are great choices. If you want something richer, consider sharing a dessert with the table. A small taste can be enough to satisfy your sweet tooth without overindulging.

By making mindful choices and planning ahead, you can still enjoy dining out while managing your cholesterol. With these tips in mind, you can make heart-healthy decisions every time you eat out.