InTouch Magazine - Fall/Winter 2000

Global Dining for Your Heart

Gone are the days when you were faced with only "standard American fare" restaurants to choose from. The repertoire now includes eateries that dish up everything from chappati to sushi. In our harried‚ over-worked lives‚ a quick restaurant visit has replaced dining at home.

According to the American Heart Association‚ we devour at least one of every three meals outside the home. In addition to an increased frequency of dining out‚ we are now choosing ethnic restaurants‚ looking for more interesting ways to titillate our taste buds with herbs‚ spices and grains.

Many of us opt for the foods we grew up with. In some cases‚ that means finding comfort in the high-fat‚ high-cholesterol dishes of our ancestral kitchens. But whatever our backgrounds‚ those of us who want to eat more heart-healthy fare are turning to ethnic restaurants that offer foods layered with flavor rather than fat‚ dishes that are rich with legumes‚ fruits‚ and vegetables.

Use the information below to guide you in choosing heart-healthy foods the next time you feel adventurous. These ethnic foods not only taste great‚ but are good for your heart.

Italian Pasta with marinara or clam sauce (not cream sauce) Spaghetti with tomato sauce (no sausage) Pizza (less cheese‚ add only vegetable toppings) Ravioli (filled with low-fat cheeses and vegetables) Tortellini Potato gnocchi Minestrone soup	Mexican Chicken tostada Burrito without cheese Chicken enchilada Steamed tortillas Beans (not refried) and rice Baked cornmeal tamales Ceviche (marinated raw seafood) Salsa (as a condiment) Fish a la Veracruzana
American Salad bar (avoid eggs‚ bacon and too much dressing) Turkey sandwich (no mayo or cheese) Broiled‚ grilled‚ or baked chicken‚ fish‚ or seafood (not breaded)	Asian Steamed vegetarian pot stickers or dumplings Steamed rice with entrees Noodle dishes (not fried) Sushi or sashimi Tofu items (not fried) Chicken or fish broiled‚ cooked in broth, or steamed Hot and sour soup Fortune cookies
Middle Eastern and Indian Stuffed grape leaves Tandoor (clay oven) cooked chicken breast Grilled lamb Curries (made without coconut milk) Legume-based dishes Pita bread Chappati/roti (flat bread) Chutneys	European Fresh oysters and clams Broth-based soup Chicken stewed in tomatoes or wine sauce Filet of sole (not fried) Ratatouille Poached pears Steamed lobster or shrimp

Deciding what to eat while dining out at an ethnic restaurant is only the first step. It's important to ask your server questions about the food you plan to order.

• How is the food prepared?
• Can I substitute lower fat items?
• Can I get the gravy‚ dressing or sour cream on the side?

Many restaurants offer low-fat or low cholesterol items on their menus. These items may already be labeled as heart-healthy or have a symbol (such as a heart) next to them.

Steer clear of menu items that include the following terms‚ since they almost certainly include high fat and high cholesterol: Menu term Preparation

The last point to remember when eating out is the portion size. Many restaurants serve a bigger portion than most of us would make at home.

The following ideas can be used to help decrease portions:

• Ask if there is anyone at the table who would share an entrée with you.
• Ask the server to box half the meal before it arrives at the table.
• Scan the menu for a heart-healthy appetizer instead of a full meal.
• Stay away from those "all-you-can-eat" buffets.

Ragavan Iyer, CCP, The Essence of Thyme, Inc. and Founder and Vice President of Education, Asian Culinary Arts Institutes and Angie Hickle, Health Educator, Minneapolis Heart Institute Foundation

For more information on heart-healthy restaurant eating‚ contact the Minneapolis Heart Institute Foundation at 612/863-3979 or 877/800-2729.