Diet for high cholesterol

Medical data show that a diet for high cholesterol prevents the occurrence of atherosclerosis, as well as the possibility of heart attack and stroke. A balanced diet reduces the quantitative inclusions of cholesterol, prolongs youth and minimizes the risk of cardiovascular problems.

The body's metabolic processes are directly related to the level of cholesterol, which is necessary for the production of sex hormones, vitamin complex and bile acids. On the one hand, the listed substances help remove toxic elements and perform a regulatory function. At the same time, excess cholesterol provokes circulatory disorders due to the formation of atherosclerotic plaques, which is dangerous due to blockage of arteries.

The following types of cholesterol are distinguished:

• LDL (negative action) - low-density lipoprotein that clogs the bloodstream;
• HDL (positive effect) is a high-density lipoprotein that has an anti-sclerotic effect.

Excess cholesterol enters the liver, where it is converted into metabolites and removed from the body. Factors that provoke disorders of the circulatory system:

• overweight/obesity;
• metabolic problems;
• presence of diabetes mellitus;
• blood pressure surges;
• thyroid dysfunction;
• gout;
• liver dysfunction.

Diet menu for high cholesterol

The need to lower cholesterol levels is assessed by a doctor. In order to maintain the health and cleanliness of blood vessels, a comprehensive approach is used:

• weight regulation based on BMI (body mass index);
• getting rid of bad habits (alcohol abuse, smoking);
• maintaining physical fitness;
• diet for high cholesterol;
• if necessary, use of drug therapy.

An equally important condition will be a reduction in the total amount of fat consumed, refusal of animal fats (butter, lard, etc.), consumption of only vegetable fats (flaxseed, hemp, olive, etc.).

Allowed dishes and products for high cholesterol:

• flour - bakery products made only from coarse varieties of wheat (pasta, diet cookies);
• cereals - porridge made from wheat, buckwheat or oatmeal, cooked in water (or skim milk);
• meat - preferably lean fish without skin, lean meat (lamb, veal, beef) boiled or baked is also possible;
• dairy and fermented milk products – only low-fat or with a fat content of 1-1.5%;
• berries and fruits – fresh (freshly squeezed juice), canned;
• eggs – up to 4 per day or protein without restrictions;
• seafood;
• vegetables – cabbage (broccoli, white cabbage, Chinese cabbage, etc.), cucumbers, carrots, zucchini, tomatoes, beets, potatoes, greens;
• tea - preferably green, herbal (chamomile, linden, oregano and St. John's wort, rosehip infusion is good to drink), weak black tea is possible;
• red dry wine – allowed.

Prohibited foods for high cholesterol:

• strongly brewed tea, drinks based on chocolate, coffee, cocoa;
• sweet pastries, cakes, chocolate;
• meat with a fatty layer, fatty fish and poultry, also not recommended - lard, caviar, kidneys, liver;
• smoked foods, salted fish, spicy foods;
• products made from soft wheat varieties;
• semolina boiled in milk;
• sugar dried fruits;
• radish, horseradish;
• sorrel, spinach.

It is advisable to divide the daily diet into five or six meals. An approximate diet for high cholesterol menu:

• first meal:
  • buckwheat/oatmeal with olive or other oil and tea;
  • meat omelette (or with the addition of low-fat sour cream) and tea (with low-fat cream/milk).
• second meal:
  • vegetables with herbs, drizzled with olive oil (it is useful to eat kelp);
  • apple;
  • low-fat cottage cheese (add a little sugar if desired).
• lunch meal options:
  • vegetarian soup made from vegetables, pearl barley and vegetable oil added at the end of cooking, steamed vegetables or steamed cutlets (from lean meat/fish) with compote;
  • steamed fish or meat, plain cereal soup, compote or fresh apple.
• afternoon snack options:
  • rosehip decoction (250 ml);
  • soy or bran bread.
• Dinner options:
  • salad of fresh vegetables with herbs and vegetable oil (olive, flaxseed, etc.), baked or stewed fish, tea with milk;
  • boiled/baked potatoes with vegetable salad, tea;
  • stewed cabbage with steamed fish, pilaf with dried fruits, fresh fruits, crackers, tea.
• before bed:
• kefir/yogurt (250 ml).

When choosing cereals, you should buy unprocessed grains (brown rice, oats, buckwheat). Bread products preferably coarse flour (a couple of slices of bread or a bun), and salt - up to 6 g.

Diet for high cholesterol: recipes for every day

The word diet itself sounds like a punishment or an impossible asceticism to many. However, there is nothing terrible in healthy and proper nutrition, on the contrary, a diet for high cholesterol will help you experience the taste of food in a new way, discover unknown "notes" of interesting dishes. The main rule is to fantasize, mix in a juicer, create in a steamer.

Baked vegetables are also useful, for example pumpkin, which is prepared as follows: cut into thin slices, add sour cream, sprinkle with cheese, put a piece of apple on top and bake until done. Apples are irreplaceable in the fight against high cholesterol, eaten on their own or as an ingredient in a salad. Blueberries can help keep capillaries and blood vessels elastic. Unripe gooseberries and currants are good berries.

Diet for high cholesterol recipes of alternative medicine that reduce the amount of cholesterol in the body:

• freshly squeezed vegetable juices – carrots (100 grams) and celery (70 grams) or half a glass of carrot juice with a quarter of cucumber and beetroot juice;
• a tablespoon of honey with black radish (50 grams) - this mixture is consumed before bed, washed down with water, after which you cannot eat;
• Grate horseradish root, mix with a glass of low-fat sour cream. Take with meals 3-4 times a day together with boiled carrots.

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Diet chart for high cholesterol

In order to reduce cholesterol levels, it is important to understand which foods are appropriate to consume, the amount of which should be minimized, and which are completely prohibited. The success of treatment and further well-being depend on this. The list of food products should be adjusted based on the individual characteristics of the patient: allergic reactions and taste preferences.

Allowed	Forbidden	It is possible in moderate quantities.
Meat/Poultry
Veal, rabbit, chicken, skinless turkey	Pork, goose, duck, pate, sausages and canned goods	Lean lamb, beef, ham, liver
Fish/Seafood
Low-fat seafood (steamed, baked, stewed), oysters, scallops	Fatty, fried, river fish, shrimp, squid	Crabs, mussels, langoustes
Fats
Any vegetable (olive, flax, corn, etc.) in raw form	Animal fats, margarine, butter, lard/lard	Add vegetable oil to stewed and baked dishes
Eggs
Protein (preferably quail)	Fried eggs	Whole egg
First courses
Vegetable soup	Dishes with fried vegetables and meat broth	Fish soup
Dairy products
Low-fat cottage cheese, cheese, yogurt, milk, kefir, etc.	Fatty dairy products and cheeses, as well as milk	Medium fat foods
Cereals
Bread and pasta made from durum wheat/wholemeal flour,	White bread and pastries, soft wheat pasta	Bakery products made from fine flour
Desserts
Unsweetened juice or fruit drink, fruit desserts	Cakes, pastries (especially with rich, butter cream), all kinds of baked goods, ice cream	Pastries and other confectionery products based on vegetable oils
Vegetables/Fruits
Fresh, steamed, legumes, greens, potatoes cooked in their skins	Fried, fries, grilled, chips	Stewed, baked
Nuts
Walnuts, almonds	Salted, fried, coconut	Hazelnuts, pistachios
Drinks
White, green, herbal tea, water (nothing sweet)	Coffee, hot chocolate, cocoa	Alcohol (no more than a glass of wine), low-fat milk or cream as an additive to tea
Spices/Seasonings
Yogurt, lemon, pepper, vinegar, mustard	Sour cream, heavy cream and mayonnaise	Ketchup, low-fat mayonnaise, soy sauce

Sample diet for high cholesterol

The daily norm of cholesterol is: for healthy people - no more than 300 mg, and for cardiovascular pathology and hypercholesterolemia - up to 200 mg.

An approximate diet for high cholesterol is based on following ten rules:

1. choose lean fish or poultry. If you cook beef, lamb or veal, cut off the fat layer from the pieces. Avoid semi-finished products (sausages, bacon, etc.) and offal (brain, kidneys, etc.);
2. reduce your overall fat intake by a third (forget about animal fats);
3. do not use palm oil (use sunflower, olive, soybean, flaxseed, etc., preferably cold pressed);
4. do not be tempted by cakes, pastries, pastries, desserts with heavy cream, ice cream, as they are rich in carbohydrates and fats;
5. Only the proteins in eggs are useful and can be eaten without restriction. Whole eggs are allowed in quantities of no more than three per week;
6. Dairy and fermented milk products should not contain more than 2% fat. It is preferable to drink low-fat yogurts and eat low-fat cheeses;
7. Caution should be exercised with complex carbohydrates, the quantitative content of which in the daily diet takes up half of the total volume of food - cook porridge in water (you can use low-fat milk). Corn flakes and oatmeal are recommended only in the morning. Peas, beans, soybeans and other legumes are rich in vegetable protein, so they are an excellent substitute for meat dishes. Bakery products should also not be overused (up to 5-6 slices per day);
8. "Lean on" fresh vegetables and fruits. Apples, grapefruits, oranges, pineapples, melons, plums, kiwis are excellent for lowering cholesterol. You can eat canned fruits, frozen vegetables, unsweetened dried fruits;
9. a diet for high cholesterol that excludes coffee helps to reduce its level by almost 20%;
10. Dry red wines are famous for their protective properties in relation to blood vessels (they contain flavonoids, which have antioxidant properties). The daily norm is half a glass, if there are no medical contraindications.

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Recommended Diet for High Cholesterol

Before starting treatment, you should take a blood test to determine your cholesterol level, determine your body mass index, and consult a specialist who will help you create a daily diet based on your individual characteristics and physical fitness.

The recommended diet for high cholesterol is also useful as a preventive measure and is relevant for vascular diseases, heart disease, and the problem of excess weight. The basis of the diet is plant dietary fiber, vitamin C, A, B, L-carnitine and E, phytosterols and other antioxidants.

Nutritionists advise paying attention not only to what you eat, but also how you eat it. Eat in portions at least every two hours. Divide the entire volume of food into five to six meals a day. Herbal infusions are indispensable during the diet. The following are suitable for this: rose hips, horsetail, corn silk, buckthorn, hawthorn, motherwort, mint, etc.

A diet for high cholesterol may look like this:

• in the morning – low-fat cottage cheese or fresh vegetable salad with seaweed, tea;
• after a couple of hours – fruit salad or fresh fruit (grapefruit, apple);
• during the day – vegetarian soup, potatoes (boiled in their skins) and/or boiled meat, compote/juice;
• for an afternoon snack, rosehip infusion is ideal;
• in the evening – stewed vegetables, steamed fish and tea;
• Before bed – a glass of low-fat kefir.