En­joy din­ing while eat­ing healthy

Great cui­sine doesn’t have to be bad for you

The Covington News - - Medical Update -

Many adults are aware that high choles­terol is one of the pri­mary risk fac­tors for coro­nary heart dis­ease.

For some peo­ple, the thought of low­er­ing choles­terol is seen as the end of the line for en­joy­ing good food. How­ever, the Amer­i­can Heart As­so­ci­a­tion notes that you can still en­joy the best your fa­vorite restau­rants have to of­fer while si­mul­ta­ne­ously low­er­ing your choles­terol.

Steak­houses: Among the most pop­u­lar style of restau­rants through­out the coun­try, steak­houses don’t need to be avoided by those look­ing for health­ier food op­tions.

A few sim­ple changes in what you or­der can do the job. For ex­am­ple, in­stead of or­der­ing thick cuts such as porter­house or T-bone, or­der leaner cuts such as lon­don broil, filet mignon or ten­der­loin. As for side or­ders, sub­sti­tute fried or scal­loped pota­toes with a baked potato or even rice and ask for your veg­eta­bles to be steamed and not fried and you have a de­li­cious and much health­ier meal in front of you.

Mex­i­can: Few menus of­fer more de­li­cious foods than those at Mex­i­can restau­rants. For­tu­nately, those menus typ­i­cally of­fer healthy choices you might not be aware of. Ini­tially, be­fore sit­ting down, re­quest that no fried tor­tilla chips be brought to the ta­ble. Most Mex­ixan restau­rants of­fer large en­trees to be­gin with, so you won’t be go­ing hun­gry any­way.

For your main course, ask to re­place flour tor­tillas with corn tor­tillas, and choose grilled chicken or fish over car­ni­tas or chorizo. An­other pop­u­lar but un­healthy in­gre­di­ent in many Mex­i­can dishes is sour cream. Re­place sour cream with health­ier choices such as salsa, cilantro or pico de gallo.

Ital­ian: Ital­ian cui­sine is among the most de­li­cious in the world, mak­ing Ital­ian restau­rants some of the most pop­u­lar. While it’s tempt­ing to let loose and eat what­ever you’d like, you can still en­joy a great Ital­ian meal with­out risk­ing a rise in your choles­terol lev­els. Rather than cheese- or meat-filled dishes, choose pasta pri­mav­era with fresh veg­eta­bles or pasta with white or red clam sauce.

Ex­change a fa­vorite parmi­giana (floured, fried and baked with cheese) dish with a marsala (sauce made with wine) dish.

Chi­nese: A big part of mak­ing Chi­nese dishes health­ier is ask­ing for main cour­ses to be broiled, boiled or steamed in­stead of fried. Also, egg rolls are pop­u­lar ap­pe­tiz­ers at many Chi­nese restau­rants. Un­for­tu­nately, egg rolls are not very healthy. Re­place egg rolls or fried won­tons with steamed dumplings.

To learn more about de­vel­op­ing healthy eat­ing habits, visit the AHA Web site at www.amer­i­can­heart.org.

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