Shée is a virtual (online) Registered Dietitian, who lives in Chestermere with her family. She provides nutrition counselling, education and nutrition recommendations to all ages. Shée is also a Mom Boss, read more about her how and why HERE.

Eating out while following a heart-healthy diet can still be an enjoyable experience. There are many heart-healthy eating out options and substitutions you can make!

Whether you are currently living with a heart condition, at risk, or would just like to make heart healthier choices, here are some tips you can follow that will ensure your meals will be nutritious and delicious!

Choose Lower-Sodium Options When Eating Out

Restaurant foods can be very high in salt, but here are some easy heart-healthy options to make at a restaurant: 

• Read the menu online to see which options have less salt 
• Ask for no salt added
• If you’re having a salad as a side, ask that they be prepared with less dressing/vinaigrette as these contain a lot of sodium. You could also ask them to give the dressing on the side and mix in an appropriate amount yourself. 
• Choose sides that have low sodium, like plain rice. Choose steamed rice instead of fried rice which contains lots of sodium. Another option is to try steamed basmati rice or saffron rice instead of fried rice.  

Choose Menu Items with More Vegetables

Increasing your vegetable intake means more fibre, which is heart-healthy. Having more veggies in your diet doesn’t mean that they have to be plain and boring.

Choose Menu Items with Plant-Based Protein 

Plant-based protein has less saturated fat than animal protein such as beef, pork, chicken, and turkey, making it heart-healthy.

Plant-based protein includes tofu, soybean, beans, peas, lentils, such as chickpeas, kidney beans, black beans, and red lentils. They also include nuts and seeds such as peanuts, almonds, cashews, and sunflower seeds.

Choose a Dessert that has Fruit and Skip the Cream

There are plenty of dessert options that are heart-healthy. Choose something that contains fruit for an extra bit of fibre and nutrients. Choose something that’s lower in saturated fat by opting out of cream-based desserts.  Ask for your dessert without ice cream to skip the extra saturated fat and sugar and you have a healthier dessert!

Shée Lillejord, Registered Dietitian Shée is a virtual (online) Registered Dietitian, who lives in Chestermere with her family. She provides nutrition counselling, education and nutrition recommendations to all ages. Shée is also a Mom Boss, read more about her HERE Phone: 403-463-7355 Email: hello@sheelillejord.com Website: Visit Website