A diet high in cholesterol usually does not give the desired effect, it only helps in combination with medication. However, without that, the treatment will not work.
When compiling the menu, it is necessary to take into account not only the level of cholesterol in the person's blood, but also his gender and age. You do not have to abandon such a diet, because in that 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, participates in hormone production. 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 takes place with the help of proteins. They are of several types:
- High density lipoproteins (HDL). This is the so-called "good" cholesterol. They take in 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 precipitates, forming plaques, leading to cardiovascular disease.
- Very low density lipoproteins (VLDL). They are considered the most dangerous type because they transport fats such as triglycerides from the liver to the tissues.
If you need a diet with low cholesterol, it means that the person has a high level of LDL and that it is "bad" cholesterol that needs to be reduced.
The basics of dieting
A high cholesterol diet with a high cholesterol level is observed throughout life. This is not a completely cholesterol-free diet, because it is impossible to remove all foods that contain cholesterol from the diet. Recent studies have shown 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 can even increase. Starchy vegetables such as potatoes and pumpkin are allowed to be consumed, but in limited quantities, not exceeding the physiologically acceptable norm. Their cholesterol load is low, but they contain carbohydrates.
- Use of plant proteins at the expense of legumes, if there is no kidney disease.
- Fractional diet, 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 sour, salty and smoked foods, sweet soda.
- Sugar consumption at the level of 5 tsp. for one day. The amount is calculated in total, with all drinks and meals.
- Weight control.
If necessary, you can spend fasting days with vegetables, apples or kefir. When you are overweight, start with a diet of low-fat cheese or low-cholesterol fruits and vegetables, and then move on to an anti-cholesterol diet plan.
Prohibited products
A standard LDL-lowering diet limits or completely eliminates high-fat foods. Prohibited include:
- fatty meat and fish;
- viscera;
- cream and skim milk;
- margarine.
Only thanks to that, you can reduce your cholesterol level by 10-15%. Sometimes it is not even necessary to adhere to a diet. It is enough to reject the listed products, to include in the menu every day more vegetables and fruits, fish and seafood, vegetable fats.
When assembling a diet, it is important to remember that it is not necessary to completely eliminate fats to reduce cholesterol. Their share 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 usual, as they contribute to the accumulation of harmful substances in the body.
With high sugar levels, reduce the amount of carbohydrates. But with normal body weight and glucose levels, you can slightly increase the proportion of complex carbohydrates to give the body energy.
To reduce the content of fat and cholesterol in the daily menu, you must follow the following rules:
- fat is cut off from the meat, the skin is necessarily removed from the poultry;
- vegetables are never cooked with meat, because they absorb fat;
- any recipe is adapted to this diet, reducing the fat content in it (for example, take sour cream with a lower fat content);
- rice dishes, mashed potatoes, pasta are cooked without butter.
You should also use non-stick cookware to avoid frying.
Approved products
The hypocholesterolemic diet allows the following products:
- Lean meat and fish. The most useful is cold sea fish, which contains omega-3 acids that affect fat metabolism.
- Vegetable oils that bind and remove cholesterol (this is not only olive, but also soy or rapeseed oil).
- Dairy products, including cottage cheese, sour cream, low-fat cheese.
- Nuts, especially walnuts and almonds, because they are rich in vitamins, folic acid, magnesium and arginine. However, they are high in calories, so you need to eat them in small amounts.
- Cereals - buckwheat, rice, oatmeal.
- Eggs - no more than 2-4 per week, depending on the health condition.
- Soy products. They are very useful, but we are talking only about high-quality goods, for example, you can eat tofu.
- Foods that contain dietary fiber are wheat and oat bran.
- Fruits, especially apples and citrus, because they help lower blood pressure and prevent blood clots.
Bread can be consumed, but only from yesterday's baking or in the form of toast. Tea is also included in the daily diet. But to reduce the potential damage, it should be weak and with a minimum amount of sugar.
Recipes for dishes
The need to adhere to a diet against cholesterol 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 jam
Citrus fruits contain a lot of pectin, which is involved in digestive processes. It forms a highly viscous mass that helps remove cholesterol from the body before it enters the bloodstream. Citruses are good in any form. They can be eaten raw, as part of a fruit salad, and they are also used to make jam.
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 fruit juice with pulp.
- Coarse white fibers are cut from the bark into thin strips.
- The raw materials are placed in a pot.
- Add juice and water.
- Cook for 12-20 minutes.
- Add sugar and keep on low heat until the mixture becomes viscous. When it cools, it will turn into jam.
White bean soup with herbs
Legumes - lentils, beans, peas - contain dietary fiber that is useful for the cardiovascular system. They are rich in protein and can replace fatty meat in the diet. They are prepared in different ways. Mediterranean cuisine includes many variants of dishes with legumes. For example, you can cook white bean soup with herbs.
For this you will need:
- dry white beans - 1 tbsp;
- bulb - 1 pc. ;
- carrot - 1 pc. ;
- chopped celery stalk - 1 pc. ;
- weak chicken soup - 0, 5 l;
- water - 0, 5 l;
- salt and spices - to taste.
cooking:
- The beans are soaked overnight and then cooked for 2 hours. It turns out about 500-600 g of finished product.
- Saute onion, carrot and celery for 8-10 minutes.
- Pour the beans into the sherpa and add the vegetables.
- Pour in the soup and water.
- Add spices.
- Let it boil.
- Leave on low heat for another 15 minutes.
- Half of the bean-vegetable mass is taken out of the soup, whipped in a blender, returned to the remaining ingredients.
It turns out to be a very thick soup to which different types of fresh herbs are added before serving.
carrot chops
Carrots are another product that can lower cholesterol, including because of the pectin it contains. You can cook meatballs from it.
needed:
- medium carrot - 3 pcs. ;
- eggs - 3 pcs. ;
- flour - about 5-6 tablespoons. l. with slide;
- salt - to taste.
cooking:
- Mash the carrots on a large grater.
- Add eggs, flour and salt.
- Everything is mixed.
- Cutlets are formed and baked in a pan without oil or in the oven, turning several times.
sweet pepper salad
Sweet peppers help strengthen blood vessels and remove cholesterol. You can make a healthy salad out of it.
For this you need:
- pepper - 2 pcs. ;
- red onion - 2 pcs. ;
- greens - to taste;
- vegetable oil - for topping.
cooking:
- Cut vegetables.
- Sprinkle with herbs.
- Filled with vegetable oil.
Baked eggplant with ham
This vegetable contains a lot of potassium and normalizes metabolism. You can cook eggplant baked with lean ham.
This will require:
- eggplant - 2 pcs. ;
- ham - 100 g;
- low-fat sour cream - 3 tbsp. l. ;
- grated cheese - 70-80 g;
- greens - to taste.
cooking:
- Eggplant is washed, cut in half, arrange on a baking sheet.
- The ham is crushed, mixed with chopped herbs.
- Add sour cream.
- Spread the mixture over the eggplant and bake for 15 minutes.
You can experiment with any known recipes, changing the ingredients in them for more useful ones.
high cholesterol diet in women
With normal blood cholesterol levels, there is no need for an anti-cholesterol diet, it can even be harmful. Therefore, it is necessary to know the indicators on 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 undergo appropriate blood tests and act in accordance with the results. If the "bad" cholesterol is higher than normal, an anti-cholesterol diet is necessary. It has been followed for a long time. Depending on your health condition, it may take a lifetime.
The sample 7-day menu for women looks like this:
> zxtable border = "1" cellpadding = "0" >- breakfast: oatmeal cooked in water, with the addition of berries or dried fruit, toast with low-fat cheese, weak tea or freshly squeezed carrot juice;
- second breakfast: apple sauce, you can with honey, but without sugar;
- lunch: boiled chicken breast, seasonal vegetable salad;
- snack: a glass of yogurt;
- dinner: perch baked with vegetables, rosehip soup
- breakfast: a portion of fresh 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 breast;
- snack: baked apple;
- dinner: beans stewed in tomato
- breakfast: buckwheat porridge, weak tea;
- second breakfast: toast with honey, dried fruit compote;
- lunch: baked potatoes, vegetable salad;
- snack: fresh cheese paste, you can add fresh berries;
- dinner: vegetable stew with chicken fillet, rosehip soup
- breakfast: rice porridge, green apple, weak tea;
- second breakfast: toast with low-fat cheese, pomegranate soup;
- lunch: vegetable soup, a portion of low-fat cottage cheese;
- snack: baked apple or fruit puree;
- dinner: grilled turkey fillet, seasonal vegetable salad
- breakfast: muesli with berries and dried fruit spiced with yogurt;
- second breakfast: baked apple, weak tea;
- lunch: chicken breast baked with mild cheese, vegetable salad, for dessert - citrus jam;
- snack: a glass of yogurt;
- dinner: fish in tomato, 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 lean ham, rosehip soup
- breakfast: wheat porridge, freshly squeezed apple juice;
- second breakfast: carrot salad with cranberries;
- lunch: roasted fish, seasonal vegetable salad;
- snack: baked apple;
- dinner: rabbit stewed in sour cream, mashed potatoes, vegetable salad
This menu has been adjusted to reflect old 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, because meat contains substances that promote inflammation of the joints. With a high amount of sugar, you need to limit your carbohydrate intake.
Characteristics of anticholesterol diet in men
The table of cholesterol norms for men is as follows:
> zxtable border = "1" cellpadding = "0" >An example of a week's 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 borscht, boiled chicken, carrot salad, compote;
- afternoon snack: a piece of fresh cheese casserole;
- dinner: grilled fish and vegetables
- breakfast: protein omelet with greens and lean ham, toast, weak tea;
- snack: seasonal vegetable salad, carrot juice;
- lunch: tomato soup, a portion of boiled veal, vegetable salad, dried fruit compote;
- afternoon snack: 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 chops, mashed potatoes;
- afternoon snack: diet cheesecakes baked in the oven or in a pan with a non-stick layer;
- dinner: roasted fish, vegetables
- breakfast: buckwheat with a little butter;
- snack: nuts and seeds;
- lunch: vegetable soup, meat loaf, tomato salad;
- afternoon snack: fruit smoothie;
- dinner: carrot chops, baked potatoes, berry jelly
- breakfast: protein omelette of two eggs, cooked in the oven or steamed, green tea;
- snack: biscuit, vegetable smoothie;
- lunch: weak chicken soup, eggplant baked with meat and cheese, dried fruit compote;
- afternoon snack: cottage cheese souffle, kefir;
- dinner: roasted fish, vegetables
- breakfast: cottage cheese with berries;
- snack: toast with cheese, dried fruit compote;
- lunch: carrot soup with oatmeal or buckwheat, vegetable casserole;
- afternoon snack: muesli with yogurt;
- Dinner: Lean meatballs with rice garnish
- breakfast: protein omelette, biscuits, green tea;
- snack: vegetable smoothie;
- lunch: cream of carrot or pumpkin soup, boiled perch, vegetable salad;
- afternoon snack: fruit smoothie;
- dinner: chicken cutlets with diet mashed potatoes
Men also have aging-related dietary characteristics associated with the fact that physical activity is gradually reduced, so less protein is needed than with intense training.
Age characteristics of nutrition
With increased bad cholesterol, you need to follow your diet, but it is important to do so taking into account age characteristics.
Up to 40 years of age
The speed of metabolism is still high, but it is gradually starting to decline. The main task of the child is to speed up the metabolic process.
At this point, animal protein is still important, so you need to maintain the consumption of lean meat at least 3-4 times a week.
At 40-50 years
At this point, hormonal changes begin in the body, the need for animal proteins decreases.
It is recommended to reduce the consumption of meat to 2 times a week, to include more fish dishes in the diet. Instead of coffee, it is better to drink herbal or ginger tea.
At the age of 50-60
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 point, whole milk should be completely abandoned, replacing it with sour milk products.
After 60 years
Meat can be eaten at most once a week, eggs - at most 3 times a week. The body may be deficient in iron and iodine, so it is recommended to consume more buckwheat, sea fish and other foods that contain these substances.
diet for overweight
Dietary nutrition, starting from a certain age, is necessary for everyone, regardless of weight. But if a person has severe obesity, a low-carb program is needed.
Therefore, sweets, pastries, some fruits (grapes and dates) are eliminated from the diet, leaving only healthy carbohydrates contained in cereals, vegetables, etc.