Be choosy with takeaways

7:00am Saturday 9th August 2008

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THEY give you a break from cooking, a taste of other cuisines and can be cheaper and easier to organise than a meal out at a restaurant.

Takeaways are enjoyed at least once a week by many of us. The flip side, as highlighted by recent studies, is they can contain an entire daily allowance of fat and salt, potentially encouraging bulging waistlines, high blood pressure and unhealthy cholesterol levels.

The saturated fat and salt content of many takeaway pizzas would earn them a red for high on the Food Standards Agency's traffic light labelling scheme.

Kebabs are another culprit, as they can contain up to a wine glass of cooking oil, most of which comes as artery-unfriendly saturated fat.

Here are a few tips to take the pressure off takeaways:

• Many supermarkets are now open 24 hours for healthy snacks that are kind to your arteries
• Don't go to bed on a full stomach. Eat something light and healthy so you'll wake up hungry for a healthy and hearty breakfast next day
• Always go for the smaller portions and order a vegetable side dish
• Avoid deep fried food, such as samosas, bhajis, egg fried or pilau rice, spring rolls and food in batter. Go for boiled rice or steamed rice instead
• Tomato or onion-based curry sauces, like dopiaza or a rojan josh, are healthier than creamier curries like masala. Dry curries like tikkas will contain less fat too
• Naan breads are high in fat and sugar. Try chapattis instead or have the naan but miss out on the rice
• Choose a thin-based pizza with a vegetable-based topping and ask for a reduced cheese option. Instead of eating a whole pizza, eat half with a side salad and share the rest with a friend

  A takeaway may seem a quick and easy option but it will take its toll on your cholesterol levels, blood pressure and waistlines. So make the right choices for your heart and avoid the takeaway trap.

For more information and advice about healthy living, contact Heart Research UK, on 0113 297 6206 or email lifestyle@heartresearch.org.uk.