If you're watching your cholesterol intake, eating at fast-food restaurants can be difficult. However, sometimes you have little choice when you're on the go. Most fast-food restaurants do offer options that are low in cholesterol. The key is to steer clear of the fatty meats and rich sauces that keep many of these eateries in business. Instead, try to find whole foods that don't have much extra fat.
Grilled Chicken
A grilled chicken sandwich at a fast-food chain is fairly low in cholesterol, usually about 75 to 90 mg per sandwich, according to the USDA Nutrient Data Laboratory. Opt for vegetable toppings like lettuce and tomatoes, without the mayonnaise and other creamy sauces that fast-food restaurants like to pile on. Also, be aware of the fact that many restaurants butter their buns. Ask for an unbuttered bun to keep the cholesterol count low.
Fresh Fruit
Many fast-food establishments have begun to incorporate fresh fruit into their menu. Order a packet of apple slices or a fruit cup for a cholesterol-free treat that's sweet and refreshing. Steer clear of the dairy-based dip that some restaurants serve with their fruit, as it's likely made with full-fat yogurt and milk that is packed with cholesterol.
Green Salads
Green salads are a good option if you're looking for a low-cholesterol menu item, as long as you know what to order. Stick with a basic salad of greens and other veggies, and perhaps some grilled chicken. Do not order salads that come topped with mounds of eggs, cheese, bacon and creamy salad dressing. These specialty salads are packed with cholesterol, and many contain even more than a regular cheeseburger.
French Fries or Baked Potato
Surprisingly, french fries served at chain fast-food restaurants are usually cholesterol-free. However, this doesn't make them a good choice if you're watching your cholesterol intake. Foods that are fried in oil are laden with saturated fats that can increase your bad cholesterol levels and decrease your good cholesterol levels. French fries are also very high in calories. You're better off eating a plain baked potato without butter, cheese or sour cream at a fast-food restaurant.
References
- "American Dietetic Association Complete Food and Nutrition Guide;" Roberta Larson Duyff and the American Dietetic Association; 2006
- "The Fast-Food Diet;" Mary Donkersloot; 1992
- USDA: Nutrient Data Laboratory
- Time.com: How Healthy are McDonald's Fries?
