A diet high in cholesterol usually does not give the desired effect, it only helps in combination with medication. Without it, however, the treatment will not work.
When compiling a menu, it is necessary to take into account not only the level of cholesterol in a person's blood, but also his gender and age. It is not necessary to leave such a diet, because in this case you will have to adhere to a therapeutic diet for the rest of your life.
What Does High Cholesterol Mean?
Cholesterol (cholesterol) is a steroid that is essential for the human body. It plays an important role in lipid metabolism, is involved in the production of hormones. This substance is present in all cells of the body, even in the brain. However, the situation is dangerous when cholesterol levels rise.
The transport of cholesterol molecules to tissues is carried out with the help of proteins. They are of several types:
- High density lipoproteins (HDL). This is the so-called "good" cholesterol. They absorb excess fat, transport it to the liver, where it is processed into bile acids, which are then excreted through the intestines.
- Low density lipoproteins (LDL). This is "bad" cholesterol. They deliver its molecules to the tissues. At elevated LDL levels, excess of this substance is deposited, forming plaques, leading to cardiovascular disease.
- Very low density lipoproteins (VLDL). They are considered the most dangerous species because they transport fats such as triglycerides from the liver to the tissues.
If you need a low-cholesterol diet, it means that a person has a high level of LDL and needs to reduce "bad" cholesterol.
Basics of diet
A high-cholesterol diet with high cholesterol is observed throughout life. This is not a completely cholesterol-free diet, as it is impossible to eliminate all cholesterol-containing foods from the diet. Recent studies show that if you turn it off completely, the situation will lead to neurological and endocrine disorders.
Basic principles of dietary nutrition:
- Eat at least 400 g of fruits and vegetables a day. Their share may even increase. It is allowed to consume starchy vegetables such as potatoes and pumpkin, but in limited quantities, not more than the physiologically acceptable norm. Their cholesterol load is low, but they contain carbohydrates.
- The use of vegetable protein at the expense of legumes, if there is no kidney disease.
- Fractional feeding, in which the total amount of food is divided into 5-6 meals. This will help ensure drainage of the gallbladder.
- Limit salt intake to 5 g per day.
- Exclude pickled, salty and smoked foods, sweet soda.
- Consumption of sugar at the level of 5 tsp in one day. The quantity is considered total, with all drinks and meals.
- Weight control.
If necessary, you can spend vegetable, apple or kefir hungry days. When you are overweight, start a diet with low-fat cottage cheese or fruits and vegetables, and then move on to an anti-cholesterol diet.
Prohibited products
The standard LDL-lowering diet limits or completely eliminates high-fat foods. Prohibited include:
- fatty meats and fish;
- quarantines;
- cream and skim milk;
- margarines.
Only thanks to this you can reduce cholesterol levels by 10-15%. Sometimes it is not even necessary to follow a diet. It is enough to refuse the listed products, to include in the menu for each day more vegetables and fruits, fish and seafood, vegetable fats.
When designing a diet, it is important to remember that in order to lower cholesterol, it is not necessary to completely exclude fat. Their ratio is determined individually, depending on the severity of the disease. Sometimes it has to be reduced by 20%, but usually the limits are not so significant. Vegetable oils should also be used with caution, no more than normal, as they contribute to the accumulation of harmful substances in the body.
At high sugar levels, reduce the amount of carbohydrates. But with a normal body weight and glucose levels, you can slightly increase the proportion of complex carbohydrates to provide the body with energy.
To reduce the content of fat and cholesterol in the daily menu, you must follow these rules:
- fat is cut from the meat, the skin must be removed from poultry;
- vegetables are never cooked with meat, as they absorb fat;
- each recipe is adapted to this diet, reducing the fat content in it (for example, take sour cream with a lower fat content);
- dishes with rice, mashed potatoes, pasta are prepared without butter.
You should also use non-stick cookware to avoid frying.
Approved products
The hypocholesterolemic diet allows the following products:
- Lean meats and fish. The most useful is the fish from the cold seas, which contains omega-3 acids that affect fat metabolism.
- Vegetable oils that bind and remove cholesterol (this is not only olive oil, but also soybean or rapeseed oil).
- Dairy products, including cottage cheese, sour cream, low-fat cheese.
- Nuts, especially walnuts and almonds, as they are high in vitamins, folic acid, magnesium and arginine. However, they are high in calories, so you should eat them in small amounts.
- Cereals - buckwheat, rice, oats.
- Eggs - no more than 2-4 per week, depending on health.
- Soy products. They are very useful, but we are talking only about high quality goods, for example, you can eat tofu.
- Foods containing dietary fiber are wheat and oat bran.
- Fruits, especially apples and citrus fruits, as they help lower blood pressure and prevent blood clots.
Bread can be consumed, but only yesterday's baking or in the form of toast. Tea is also included in the daily diet. But to reduce the potential damage, it must be weak and with a minimum amount of sugar.
Recipes for dishes
The need to follow an anti-cholesterol diet does not mean that a person is forced to eat the same foods all the time.
By using cholesterol-lowering foods, you can create a healthy and tasty menu for proper nutrition.
citrus marmalade
Citrus fruits contain a lot of pectin, involved in digestive processes. It forms a highly viscous mass that helps remove cholesterol from the body before it enters the bloodstream. Citrus fruits are good in any form. They can be eaten raw, as part of a fruit salad, and they are also used to make marmalade.
To prepare it, take:
- orange - 1 pc. ;
- grapefruit - 1 pc. ;
- lemon - 1 pc. ;
- sugar - 0, 5 kg;
- water - 500 ml.
cooking:
- Citrus fruits are washed, squeezed from the fruit juice with pulp.
- Coarse white fibers are cut from the bark and cut into thin strips.
- The raw materials are placed in a saucepan.
- Add juice and water.
- Cook for 12-20 minutes.
- Add sugar and leave on low heat until the mixture reaches a viscous state. When it cools, it will turn into marmalade.
White bean soup with herbs
Legumes - lentils, beans, peas - contain dietary fiber, which is useful for the cardiovascular system. They are high in protein and can replace fatty meats in the diet. They are prepared in different ways. Mediterranean cuisine includes many varieties of legume dishes. For example, you can cook white bean soup with herbs.
For this you will need:
- dried white beans - 1 tbsp;
- bulb - 1 pc. ;
- carrots - 1 pc. ;
- chopped celery stalk - 1 pc. ;
- weak chicken broth - 0, 5 liters;
- water - 0, 5 liters;
- salt and spices - to taste.
cooking:
- The beans are soaked overnight and then boiled for 2 hours. About 500-600 g of the finished product are obtained.
- Stew onions, carrots and celery for 8-10 minutes.
- Pour the beans into the pan and add the vegetables.
- Pour broth and water.
- Add salt and spices.
- Bring to a boil.
- Leave on low heat for another 15 minutes.
- Half of the bean-vegetable mass is removed from the soup, beaten in a blender, returned to the other ingredients.
A very thick soup is obtained, in which different types of fresh herbs are added before serving.
carrot cutlets
Carrots are another product that can lower cholesterol, including because of the pectin it contains. From it you can cook meatballs.
Required:
- medium carrots - 3 pcs. ;
- eggs - 3 pcs. ;
- flour - about 5-6 tablespoons with a slide;
- salt to taste.
cooking:
- Carrots are crushed on a coarse grater.
- Add the eggs, flour and salt.
- Everything is mixed.
- Cutlets are formed and cooked in a pan with a non-stick coating without oil or in the oven, turning several times.
sweet pepper salad
Sweet pepper helps strengthen blood vessels and removes cholesterol. From it you can make a healthy salad.
For this you need:
- black pepper - 2 pcs. ;
- red onion - 2 pcs. ;
- green - to taste;
- vegetable oil - for dressing.
cooking:
- Cut the vegetables.
- Sprinkle with herbs.
- Fill with vegetable oil.
Roasted eggplant with ham
These vegetables contain a lot of potassium and normalize metabolism. You can prepare eggplants baked with low-fat ham.
This will require:
- eggplant - 2 pcs. ;
- ham - 100 g;
- low-fat sour cream - 3 tbsp. l . ;
- grated cheese - 70-80 g;
- green - to taste.
cooking:
- Eggplants are washed, cut in half, spread on a baking tray.
- The ham is crushed, mixed with chopped herbs.
- Add sour cream.
- Spread the mixture on the eggplant and bake for 15 minutes.
You can experiment with any known recipes, changing the ingredients in them for more useful.
diet for high cholesterol in women
With a normal blood cholesterol level, you don't need an anticholesterol diet, it can even be harmful. Therefore, it is necessary to know the indicators in which such a diet is indicated. For women, the norm is reflected in the following table:
> zxtable border = "1" cellpadding = "0" >It is necessary to pass the relevant blood tests and act in accordance with the results. If the "bad" cholesterol is higher than normal, an anticholesterol diet is needed. It has been followed for a long time. Depending on your health, it may be necessary for life.
An example menu for 7 days for women looks like this:
> zxtable border = "1" cellpadding = "0" >- breakfast: oatmeal boiled in water, with the addition of berries or dried fruits, toast with low-fat cheese, weak tea or freshly squeezed carrot juice;
- second breakfast: apple puree, you can with honey, but without sugar;
- lunch: boiled chicken breast, seasonal vegetable salad;
- snack: a glass of yogurt;
- dinner: pike roasted with vegetables, rosehip broth
- breakfast: a portion of cottage cheese casserole, a glass of freshly squeezed apple juice;
- second breakfast: biscuits, dried apricot and apple compote;
- lunch: vegetable soup with zucchini and celery stalks, roasted chicken breasts;
- breakfast: baked apple;
- dinner: beans stewed in tomatoes
- breakfast: buckwheat porridge, weak tea;
- second breakfast: toast with honey, dried fruit compote;
- lunch: baked potatoes, vegetable salad;
- breakfast: cottage cheese paste, you can add fresh fruit;
- dinner: vegetable stew with chicken fillet, rosehip broth
- breakfast: rice porridge, green apple, weak tea;
- second breakfast: toast with low-fat cheese, rosehip broth;
- lunch: vegetable soup, a portion of low-fat cottage cheese;
- breakfast: baked apple or fruit puree;
- dinner: grilled turkey fillet, seasonal vegetable salad
- breakfast: muesli with berries and dried fruits, seasoned with yogurt;
- second breakfast: baked apple, weak tea;
- lunch: chicken breast, baked with soft cheese, vegetable salad, for dessert - citrus jam;
- snack: a glass of yogurt;
- dinner: fish in tomato, boiled beans, apple
- breakfast: oatmeal with yogurt, but without additives;
- second breakfast: toast with cheese, tea;
- lunch: white bean soup with herbs, a piece of boiled chicken;
- snack: a handful of pistachios, dried fruit compote;
- dinner: eggplant, baked with low-fat ham, rosehip broth
- breakfast: wheat porridge, freshly squeezed apple juice;
- second breakfast: carrot salad with blueberries;
- lunch: roasted fish, seasonal vegetable salad;
- breakfast: baked apple;
- dinner: rabbit stewed in sour cream, mashed potatoes, vegetable salad
This menu has been adjusted to reflect age and other chronic conditions. For example, women over the age of 60 should limit meat in favor of fish and dairy products. This is especially true for those who suffer from arthritis and osteoarthritis, as meat contains substances that promote inflammation of the joints. With high sugar, you need to limit carbs.
Characteristics of the anticholesterol diet in men
The table with the norms for cholesterol in men is as follows:
> zxtable border = "1" cellpadding = "0" >An example of a weekly menu for a man might look like this:
> zxtable border = "1" cellpadding = "0" >- breakfast: oatmeal from cereals or cereals, boiled in water, tea;
- snack: toast with cheese, citrus juice;
- lunch: lean borsch, boiled chicken, carrot salad, compote;
- afternoon breakfast: a piece of cottage cheese casserole;
- dinner: grilled fish and vegetables
- breakfast: protein omelet with vegetables and low-fat ham, toast, weak tea;
- breakfast: seasonal vegetable salad, carrot juice;
- lunch: tomato soup, a portion of boiled beef, vegetable salad, dried fruit compote;
- afternoon breakfast: a glass of kefir;
- dinner: steamed fish cakes, tomato salad, cranberry jelly
- breakfast: toast with boiled chicken breast and herbs, weak tea;
- snack: fruit salad with yogurt;
- lunch: beets, chicken cutlets, mashed potatoes;
- Afternoon snack: diet cheesecakes cooked in the oven or in a non-stick pan;
- dinner: roasted fish, vegetables
- breakfast: buckwheat with a little butter;
- breakfast: nuts and seeds;
- lunch: vegetable soup, breadcrumbs, tomato salad;
- afternoon breakfast: fruit smoothie;
- dinner: carrot cutlets, baked potatoes, berry jelly
- breakfast: protein omelette of two eggs, baked or steamed, green tea;
- snack: biscuit cookies, vegetable smoothie;
- lunch: weak chicken broth, eggplant, baked with meat and cheese, dried fruit compote;
- afternoon breakfast: cottage cheese souffle, kefir;
- dinner: roasted fish, vegetables
- breakfast: cottage cheese with berries;
- snack: toast with cheese, dried fruit compote;
- lunch: carrot soup with oats or buckwheat, vegetable casserole;
- afternoon breakfast: yogurt with yogurt;
- Dinner: lean meatballs with rice garnish
- breakfast: protein omelet, biscuits, green tea;
- snack: vegetable smoothie;
- lunch: cream of carrot or pumpkin soup, boiled perch, vegetable salad;
- afternoon breakfast: fruit smoothie;
- dinner: chicken cutlets with dietary mashed potatoes
Men also have age-related dietary characteristics associated with the fact that physical activity gradually decreases, so less protein is needed than with intense exercise.
Age peculiarities of nutrition
In case of high bad cholesterol, you should monitor your diet, but it is important to do so, taking into account the characteristics associated with age.
Up to 40 years
Metabolic rate is still high, but gradually begins to decline. The main task of the diet is to speed up the metabolic process.
At this time, animal protein is still important, so you should maintain the consumption of lean meat at least 3-4 times a week.
At 40-50 years
At this time the body begins hormonal changes, reduces the need for animal protein.
It is recommended to reduce meat consumption to 2 times a week, to include more fish dishes in the diet. Instead of coffee, it is better to drink herbal tea or ginger tea.
At 50-60 years
The speed of metabolic processes continues to slow down, which also reduces the role of cholesterol, which is no longer needed in such quantities.
At this time, whole milk should be completely abandoned by replacing it with sour milk products.
After 60 years
Meat can be eaten no more than once a week, eggs - a maximum of 3 per week. The body may be deficient in iron and iodine, so it is recommended to consume more buckwheat, sea fish and other foods containing these substances.
diet for overweight
Dietary nutrition, starting at a certain age, is necessary for everyone, regardless of weight. But if a person is severely obese, a low-carb program is needed.
Therefore, sweets, pastries, some fruits (grapes and dates) are eliminated from the diet, leaving only the healthy carbohydrates contained in cereals, vegetables, etc.