Stick with veggie-rich and stir fried shrimp and chicken dishes. Ask for extra broccoli, snow peas and other vegetables. Steer away from entrees that are basically deep-fried meat or chicken in sauce. Don't waste your calories on greasy noodles and fried rice.
According to Tammy and Lyssie Lakatos, authors of The Secret to Skinny: How Salt Makes You Fat, processed meat, frozen pizza and Chinese food are the worst offenders when it comes to making your blood pressure go up. And that's not all. “Salt makes you hungrier, thirstier and it increases cravings.”
Instead, choose a veggie-filled appetizer, like spring rolls, lettuce wraps, or steamed dumplings, to keep sodium down. Stick to steamed instead of fried choices to keep sodium levels down. Breaded and batter-fried items, in particular, are often higher in sodium.
Asian menus typically contain many heart-friendly ingredients. But the preparation may be high in fat and include not-so-healthy additives. Try these tips for health-conscious ordering: Opt for steamed dumplings instead of ordering egg rolls and fried dumplings.
“Steamed fish is commonly used in many Chinese dishes,” she says, adding that most fish is high in both protein and omega-3 fatty acids. She recommends choosing a seafood dish that also comes with lots of vegetables. This will ensure your meal has adequate fiber, a key nutrient for digestive health and heart health.
Here are Lola Idad's tips for lowering fat and calories when you order food from a Chinese carryout restaurant. steamed dumplings or grilled fish, instead of fried dishes. have large amounts of vegetables, such as beef with broccoli. Chicken, General Tso's Chicken, Mu Shu Pork, or fried egg rolls.
Chinese restaurants have lots of fried food options. But there are many ways around these high-fat foods. For starters, consider spring rolls that are steamed rather than deep-fried, Kris-Etherton suggests, adding that spring rolls with rice wraps are an even better choice. Steamed rice is best too, says Kris-Etherton.
Sodium levels are typically high in Chinese dishes due to the use of ingredients such as soy sauce.
In those chronically taking antihypertensive medications, there was a strong association between MSG intake and an increase in DBP. Conclusion: MSG intake may have independent BP-increasing effects, especially among women and those taking hypertension medications at baseline and follow-up.
Worst: General Tso's Chicken
One order clocks in at around 1,500 calories and 88 grams of fat, and it delivers more sodium than you should get in a day. Other fried dishes to watch out for: sesame, orange, and sweet and sour chicken.
Instead of relying on salt for extra flavor, increase the amount of herbs and spices in the dish. Spices such as five-spice powder, curry powder, and chili powder have loads of flavor and are salt-free. When a recipe calls for chicken or beef broth, use a low-sodium broth. Make your own broth.
Any fresh fruits, like apples, oranges, or bananas. Any fresh vegetables, like spinach, carrots, or broccoli. Frozen vegetables without added butter or sauce. Canned vegetables that are low in sodium or have no salt added — you can rinse them off to remove some of the sodium.
Brown rice is also a great source of protein, vitamins, minerals, and phytochemicals that are all beneficial for those with hypertension. All types of rice should be cooked in unsaturated vegetable oil instead of butter or lard, as they contain unhealthy saturated fats.
With regards to sodium, keep these tips in mind: Sauces—like soy sauce, oyster sauce, hoisin sauce, black bean and garlic sauce—are often a huge source of sodium in Chinese dishes. To reduce the sodium, ask for low sodium versions (if available) and/or request less sauce to be used in the preparation of your meal.
Chinese food and soups contain monosodium glutamate (MSG) as the main addictive ingredient. A sensitive individual may suffer from headache, giddiness, sweating, abdominal pain, and urticaria within a few hours of consumption of MSG.
By eating fish and beef, you can lower your LDL cholesterol (bad cholesterol) while promoting HDL cholesterol (good cholesterol). Of course, there are many other health benefits of eating fish and chips, such as providing essential fatty acids and lowering blood pressure.
Chinese takeout can be a lifesaver on busy weeknights, but choose carefully to sidestep cholesterol and sodium. Hot-and-sour soup, steamed dumplings, and entrees that are steamed or lightly stir-fried are better choices than fatty egg-drop soup, egg rolls, or deep-fried specialties.
May Elevate Your Cholesterol Levels
If you're eating KFC almost every day, your cholesterol levels are likely higher than they should be. However, this leads to high LDL(low-density lipoprotein), a harmful type of cholesterol.
Although there's no research to confirm it, researchers suggest that you may have palpitations as a reaction to MSG, which is a flavor enhancer frequently present in Chinese foods and some canned and processed foods.
While your body needs protein, it's best to choose more heart-healthy protein sources including chicken, turkey, fish, and seafood. Better yet, try plant-based proteins such as tofu, lentils, chickpeas, or black beans instead of animal protein!