A Valentine's dinner can be romantic and kind to your cholesterol. The classic menu (rich steak, creamy sauce, wine, chocolate) isn't banned, but small choices change the saturated fat a lot. Here is a menu you can cook at home or order out.
The short version
Main: lean steak (sirloin or top round) or salmon instead of a fatty rib cut. Sauce: peppercorn or red wine reduction instead of cream. Dessert: chocolate-dipped strawberries or dark chocolate with fruit. Wine: zero saturated fat, but count the units.
The main course
| Food | Serving | Saturated fat | Cholesterol | kcal |
|---|---|---|---|---|
| Beef top round roast, lean and fat | 3 oz (85 g) | 1.4 g | 65 mg | 136 |
| Beef rib roast, lean and fat | 3 oz (85 g) | 10 g | 71 mg | 305 |
| Salmon, Atlantic farmed, cooked | 3 oz (85 g) | 2 g | 54 mg | 175 |
| Salmon, Atlantic wild, cooked | 3 oz (85 g) | 1.1 g | 60 mg | 155 |
| Butter (for pan or sauce) | 1 tbsp (14 g) | 7.2 g | 30 mg | 100 |
| Heavy cream (for sauce) | 2 tbsp (30 g) | 6.9 g | 34 mg | 102 |
A lean cut such as sirloin or top round has about a seventh of the saturated fat of a rib roast per serving. Salmon is a good alternative: its fat is mostly unsaturated and it provides omega-3 fats. See our salmon food check and red meat food check. A cream sauce can add as much saturated fat as the steak itself, so choose a wine reduction, peppercorn sauce made with stock, or a squeeze of lemon and herbs.
Sides, wine and dessert
- Sides: roasted asparagus, green beans, a rocket salad, or baked sweet potato. Use olive oil rather than butter.
- Wine: red wine has no fat or cholesterol, and a 175 ml glass is about 2.3 UK units and 150 kcal. Alcohol raises triglycerides, so keep within the NHS limit of 14 units a week. See holiday drinks and cholesterol.
- Chocolate: dark chocolate has about as much saturated fat per ounce as milk chocolate (about 5 g), but more fibre and less sugar, and it's rich enough that a few squares satisfy.
- Strawberries dipped in dark chocolate: the fruit adds fibre and volume, so you get the chocolate with a fraction of the saturated fat of a truffle box.
- Other dessert ideas: baked pears with cinnamon, poached berries with a spoonful of yoghurt, or a shared small slice of cake instead of a whole one.
| Food | Serving | Saturated fat | Cholesterol | kcal |
|---|---|---|---|---|
| Dove dark chocolate | 1 oz (28 g) | 5.4 g | 2 mg | 146 |
| Milk chocolate | 1 oz (28 g) | 5.2 g | 6 mg | 150 |
| Reese's peanut butter cup | 1 cup (17 g) | 1.8 g | 1 mg | 88 |
For a full comparison, see chocolate and high cholesterol.
If you are eating out
- Ask for sauces on the side and choose grilled, baked or poached dishes over fried or "creamy".
- Share a starter or dessert instead of ordering one each.
- Choose fish or a lean cut and ask for vegetables instead of chips or buttery mash.
- Set the plan before you go; it's easier than deciding with the menu in front of you.
More tips in eating out with high cholesterol.
This is general information, not medical advice. If you take cholesterol medication or have a heart condition, check changes to your diet with your doctor, dietitian or pharmacist.
Sources
- American Heart Association: Saturated fat (aim for under 6% of calories, about 13 g on 2,000 calories).
- NHS: Calculating alcohol units (14 units a week or less).
- NHS: Meat in your diet.
- USDA FoodData Central (SR Legacy), values per serving calculated from the per-100 g record: FDC 171755, 168689, 175168, 171998, 173410, 170859, 168805, 167587, 168763. fdc.nal.usda.gov
Frequently asked questions
Can I eat steak with high cholesterol?
Yes, in moderation. Choose lean cuts such as sirloin or top round and keep portions to about 3 to 4 oz (85 to 115 g) cooked. A fatty rib roast has about seven times the saturated fat of a lean roast per serving, so the cut matters more than eating red meat once.
Is dark chocolate good for high cholesterol?
Dark chocolate is not low in saturated fat: it has about as much per ounce as milk chocolate. It has more fibre and less sugar, and stearic acid, a main saturated fat in cocoa butter, has a more neutral effect on LDL than some others. A small portion is fine.
What is a heart-healthy Valentine's Day dinner?
Grilled salmon or lean steak with roast vegetables, a wine reduction instead of cream sauce, and fruit with dark chocolate for dessert. Use olive oil rather than butter for cooking.
Is red wine good for cholesterol?
Red wine has no cholesterol or fat. Alcohol raises HDL slightly but this has not been shown to protect the heart, and it raises triglycerides when you drink more. The NHS advises no more than 14 units a week.
What is American Heart Month?
February is American Heart Month, a campaign run by US health organisations to raise awareness of heart disease. It is a good time for a cholesterol check and a look at your diet.
Plan a heart-healthy menu
Search or scan the ingredients in Heart Tracker to see saturated fat per serving, and save your favourite recipes for next time.
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