How to Eat Out on a Heart-Healthy Diet
One of the most isolating parts of transitioning to a heart-healthy diet is the fear of eating out. You have spent two weeks carefully mastering low-sodium cooking at home, and now your friends want to meet at an Italian restaurant.
You do not have to stay home, and you do not have to eat a plain, dry side salad. You just need to learn how to navigate the menu.
Your Quick Takeaways:
- Restaurant food is notoriously high in sodium. You have to ask for modifications.
- Beware of menu code words that secretly mean high fat or high salt.
- Be pleasantly assertive with your waiter. It is your health on the line.
The Short Version: Eating out on a cardiac diet requires preparation and advocacy. By identifying high-sodium red flags on the menu and politely requesting simple modifications, you can enjoy social dining without compromising your cardiovascular health.
The Hidden Danger of Restaurants
The average restaurant meal contains an entire day's worth of sodium (often 2,000mg or more) and a massive amount of hidden butter. Restaurants prioritize flavor over health, and their cheapest flavor enhancers are salt and fat.
But restaurants are in the hospitality business. Most are more than happy to accommodate dietary requests if you are polite and clear.
Menu Code Words to Avoid
When surveying a menu, treat these words as red flags. They usually indicate high amounts of sodium, saturated fat, or both:
- Crispy / Battered / Breaded: Deep-fried.
- Smothered / Au Gratin: Covered in heavy cheese or cream sauce.
- Glazed / Teriyaki: Usually packed with sugary, high-sodium soy sauce reductions.
- Pickled / Smoked / Cured: Massive sodium bombs.
Green Light Code Words
Look for these terms, which generally indicate healthier cooking methods:
- Steamed
- Grilled / Broiled
- Roasted / Baked (Ask for no added butter)
- Poached
How to Order Like a Pro
1. The Naked Request
Ask for protein to be cooked naked, meaning no salt, no butter, just olive oil and pepper. You can always squeeze a lemon over it when it arrives.
2. Sauce on the Side
Never let the kitchen decide how much dressing or sauce goes on your food. Always ask for it on the side. Dip your fork into the dressing before taking a bite of salad; you will use 80% less dressing this way.
3. Swap the Sides
French fries and mashed potatoes are usually loaded with salt. Politely ask: Could I substitute the fries for steamed broccoli with no butter? Most places will not charge you a dime to make the swap.
Enjoy your dinner out!
Track Your Dining Habits
Make a note of how you feel after you eat out. Are you swollen or bloated? Use our tracker to monitor your progress!
Download My Free 7-Day Heart Health Tracker (Print this PDF and check off your daily wins to visually prove to yourself that you can do this!)
