Even the “healthy” menu has traps: here’s what to really look for when eating out with high cholesterol

The first thing to remember is not to arrive hungry.

When you're really hungry, you often end up craving the richest dish on the menu. Nibbling on a piece of fruit or a handful of almonds before you leave will help you stay in control.

Next, look at the menu as a whole, not just the main course.

Cholesterol doesn't come from a single food, but from the sum total: starter + main course + dessert + bread + wine. If you opt for a rich starter (such as a cheese salad), choose a lighter dish afterwards.

Finally, bear in mind that cholesterol is not an absolute enemy : our body manufactures it naturally, and some foods contain good forms of it. The aim is not to banish everything, but to rebalance.

Restaurants are often the realm of sauces and buttery cooking. Yet some options are perfect for those watching their cholesterol.

✅ The good guys

• Oily fish: salmon, mackerel, sardines or trout.

They're rich in omega-3s, fatty acids that protect the heart and help regulate cholesterol. Prefer them grilled, baked or steamed, with a squeeze of lemon.

• Lean meats : skinless poultry, filet mignon, roast veal.

These cuts are lower in saturated fats. Accompanied by vegetables, they remain very tasty.

• Vegetarian dishes : vegetable curry, mushroom risotto, tofu wok or lentil dhal.

These dishes, rich in fiber and plant proteins, help to lower "bad" cholesterol (LDL).

❌ To avoid or limit

• Fatty red meats (rib steak, prime rib, lamb).
• Breaded, fried or sauced dishes (cordon bleu, nuggets, gratins, cream dishes).
• Quiches, puff pastries and well-stuffed pizzas.

Tip: don't hesitate to ask for cooking without butter, or a sauce served on the side. Chefs are used to it, and most are happy to oblige.

The trap in restaurants isn't always the food... it's what's around it. French fries, gratins, sauces and bread can quickly double the saturated fat load.

✅ The right choices:

• Steamed or grilled vegetables: rich in fiber, they help eliminate cholesterol.
• Plain rice, wholemeal wheat or legumes (lentils, chickpeas, kidney beans).
• Mixed salads with an olive oil-based dressing.

❌ Choices to be moderated:

• Fried or au gratin potatoes, often cooked with butter or cream.
• French fries, even homemade ones, rich in oxidized fats.
• Pasta with carbonara or cream sauce, very fatty even in small portions.

Always ask for sauces separately, so you can measure them out yourself and avoid excess.

Water remains the best ally of the meal. But if you're in the mood for a toast, a glass of red wine from time to time isn't out of the question.

Rich in polyphenols (notably resveratrol), it may have a slight cardiovascular protective effect... as long as you stick to one glass and no more. Always drink alcohol in moderation.

On the other hand, avoid sodas, sweet cocktails and strong beers, which raise triglycerides and increase lipid levels.

You don't want to end up frustrated!

Some desserts are perfectly compatible with a balanced diet, while others should be saved for special occasions.

✅The "reasonable" ones:

• Fresh fruit salad or sorbet.
• Plain yoghurt, possibly with a little honey or red fruit.
• A light custard (such as flan) if it's not too sweet.

❌Those to avoid (often packed with saturated fats):

• Chocolate fondant, cream tarts, mille-feuilles or any puff pastry-based dessert.

But let's be honest: if it's a birthday dinner, treat yourself. The secret is frequency, not prohibition.