How to Maintain a Heart-Healthy Diet While Dining Out

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Eating out can be challenging when you’re trying to maintain a heart-healthy diet. Restaurant meals often come with hidden fats, sodium, and sugars that can derail your efforts to protect your cardiovascular health. However, with some knowledge and strategic choices, you can enjoy dining out without compromising your heart health. Making informed decisions about what to order and how to customize your meals can significantly impact your dietary habits and overall well-being.

In this blog, we will explore how to maintain a heart-healthy diet while dining out. We will cover ten main points, each providing practical tips and strategies to help you navigate restaurant menus and make healthier choices. By following these guidelines, you can enjoy your dining experience while supporting your heart health.

1. Plan Ahead

Research Restaurants: Look for restaurants that offer healthy options or have a reputation for accommodating dietary preferences.
Check Menus Online: Many restaurants post their menus online, allowing you to review the options and plan your meal ahead of time.
Nutritional Information: Look for nutritional information if available, and choose dishes that are lower in saturated fat, sodium, and added sugars.
Reservation Notes: When making a reservation, mention any dietary restrictions or preferences to ensure the restaurant can accommodate your needs.
Avoid Peak Times: Dining at less busy times can give you more time to discuss your dietary needs with the staff and make informed choices.

2. Choose Heart-Healthy Restaurants

Farm-to-Table: Opt for restaurants that emphasize fresh, locally-sourced ingredients, as they are more likely to offer healthier options.
Vegetarian and Vegan: These restaurants often have more plant-based, heart-healthy options available.
Ethnic Cuisines: Mediterranean, Japanese, and other cuisines often feature heart-healthy dishes with plenty of vegetables, lean proteins, and healthy fats.
Health-Conscious Chains: Some restaurant chains specialize in health-focused menus, providing detailed nutritional information for their dishes.
Deli and Salad Bars: These establishments often allow for customization, making it easier to create a balanced, heart-healthy meal.

3. Make Smart Appetizer Choices

Vegetable-Based Starters: Choose appetizers that are rich in vegetables, such as salads, vegetable soups, or grilled veggies.
Avoid Fried Foods: Steer clear of fried appetizers like mozzarella sticks, calamari, or onion rings, which are high in unhealthy fats.
Healthy Dips: Opt for hummus, guacamole, or salsa with whole-grain crackers or fresh veggies instead of chips or bread.
Portion Control: Share appetizers with your dining companions to keep portion sizes in check.
Light Soups: Broth-based soups with vegetables and lean protein are a heart-healthy choice compared to creamy or cheesy soups.

4. Customize Your Order

Ask for Modifications: Don’t hesitate to ask for modifications, such as grilling instead of frying, using less oil, or steaming vegetables.
Dressing on the Side: Request salad dressings, sauces, and gravies on the side to control how much you consume.
Whole Grains: Ask if whole-grain options are available for bread, pasta, or rice dishes.
Extra Vegetables: Request extra vegetables in place of higher-calorie sides like fries or mashed potatoes.
Low-Sodium Options: Ask for your meal to be prepared with little or no added salt, and use herbs and spices for flavor.

5. Be Mindful of Portion Sizes

Split Entrees: Share a main dish with a friend or family member to avoid overeating.
Appetizer as Main: Consider ordering an appetizer as your main course, which can be more reasonably portioned.
Half Portions: Ask if the restaurant offers half portions or smaller servings of their entrees.
Take Home Leftovers: If the portion size is too large, pack half of your meal to take home for later.
Skip the Super-Size: Avoid upgrading to larger portions or combo meals that come with extra sides or drinks.

6. Focus on Lean Proteins

Grilled or Baked: Choose proteins that are grilled, baked, steamed, or poached instead of fried or breaded.
Fish and Seafood: Opt for heart-healthy fish like salmon, trout, or mackerel, which are high in omega-3 fatty acids.
Lean Meats: Select lean cuts of meat such as chicken breast, turkey, or pork loin, and avoid fatty cuts like ribs or sausages.
Plant-Based Proteins: Consider plant-based proteins like beans, lentils, tofu, or tempeh for a heart-healthy alternative.
Trim the Fat: If ordering meat, ask for it to be trimmed of visible fat, and remove the skin from poultry.

7. Load Up on Vegetables

Main Course Salads: Choose salads as a main course, but ensure they are topped with plenty of vegetables, lean protein, and a light dressing.
Vegetable Sides: Order side dishes of steamed, roasted, or grilled vegetables to complement your meal.
Stir-Fries and Curries: Look for stir-fries or curries that are heavy on the vegetables and light on the sauces.
Vegetable Substitutes: Replace carb-heavy sides with vegetables, such as swapping pasta for zucchini noodles or rice for cauliflower rice.
Seasonal Options: Opt for dishes that feature seasonal vegetables, which are often fresher and more nutritious.

8. Watch Out for Hidden Sugars

Sauce and Dressing Awareness: Be cautious of sweet sauces and dressings like barbecue sauce, honey mustard, and sweet vinaigrettes.
Drink Choices: Choose water, unsweetened tea, or sparkling water over sugary sodas, fruit juices, or sweetened beverages.
Dessert Alternatives: Instead of sugary desserts, opt for fresh fruit or a small piece of dark chocolate to satisfy your sweet tooth.
Skip the Bread Basket: Avoid pre-meal bread or rolls, which are often served with sweetened butters or jams.
Ingredient Check: Ask about the ingredients in dishes that may contain hidden sugars, such as soups, marinades, and dressings.

9. Stay Hydrated with Water

Water First: Start your meal with a glass of water to stay hydrated and avoid mistaking thirst for hunger.
Limit Alcohol: If you choose to drink alcohol, do so in moderation and opt for heart-healthy options like red wine.
Skip Sugary Drinks: Avoid sugary cocktails, sodas, and sweetened teas that add unnecessary calories and sugar.
Infused Water: Ask for water with a splash of lemon, lime, or cucumber for a refreshing and flavorful alternative.
Hydration Reminders: Keep sipping water throughout your meal to aid digestion and help control your appetite.

10. Make Informed Dessert Choices

Fresh Fruit: Opt for a fruit-based dessert like a fruit salad, berries with a dollop of yogurt, or a baked apple.
Sorbet: Choose sorbet instead of ice cream for a lighter, dairy-free dessert option.
Dark Chocolate: A small piece of dark chocolate can be a satisfying and heart-healthy way to end your meal.
Share Desserts: If you can’t resist a richer dessert, share it with someone to reduce your portion size.
Skip the Toppings: Avoid extra toppings like whipped cream, caramel, or chocolate sauce that add unnecessary sugars and fats.

By following these guidelines, you can enjoy dining out while maintaining a heart-healthy diet. Making informed choices about what to order and how to customize your meals can help you stay on track with your dietary goals and protect your heart health. Embrace these strategies to enjoy delicious meals out without compromising your cardiovascular well-being.