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The human body produces such an amount of cholesterol, which is sufficient for the normal functioning of all systems and organs. But with an improperly organized nutrition system, the substance in question in the blood is in excess. A special diet for high cholesterol will help to cope with this problem and protect your body from dangerous consequences.
An excess amount of this substance enters the walls of blood vessels and begins to actively accumulate on them. Over time, such deposits turn into a dense “plaque”, which does not allow blood to circulate normally. This is a very dangerous phenomenon that can lead to tissue death of an important organ and, accordingly, to a stroke or heart attack.
In the body of a young woman, a sufficient amount of hormones is produced that can control healthy cholesterol levels. This is especially true for the period of pregnancy and lactation. With age, the hormonal background of the fair sex can be disturbed. The situation worsens during menopause. To avoid a heart attack and / or stroke, you need to adhere to a special nutrition system.
The main feature of the discussed diet is a decrease in the daily diet of high-fat foods (and in some cases their complete exclusion is required). To correctly compose your menu, you need to study the tables of cholesterol content in different dishes. For example, in 100 g of smoked sausage - this is immediately 100 mg of a dangerous substance, and in 100 g of mayonnaise - all 480 mg. The leader in cholesterol content was also egg yolk - 300 mg of the substance per 100 g of the product.
A special table of foods that are allowed and prohibited for a low cholesterol diet will help in compiling the right menu.
Approved Products | Prohibited Products |
---|---|
Vegetable oils (linseed, cedar, grape) | Butter |
Red fish of salmon breeds and any other marine, rabbit meat, skinless poultry | Fatty meat, fish, shrimp, red caviar |
All legumes (including soy and soy protein) | Fast food, chips, croutons |
Any raw vegetables, fruits, berries (fresh or frozen) | Semi-finished products (including sausages, sausages, bacon) |
Egg white | Egg yolk |
Honey | Cakes, chocolates |
Tea, herbal decoctions, compotes from fruits, berries and dried fruits without sugar | Alcoholic drinks (especially beer), coffee |
Low fat dairy products | Processed and cream cheeses |
Porridges from various cereals | Muffin, cupcakes, ice cream |
Ketchup, mustard, horseradish | Trans fats, lard |
Nuts, seeds - in moderation.
The nutrition system for patients over 50 years of age has its own characteristics. First of all, they concern dinner. This meal must take place no later than 19 hours. In order to feel good, in addition to the diet, a woman should have a lot of rest, so it is advisable to go to bed about 3 hours after dinner and not stay up late.
In addition to water, it is also allowed to drink vegetable and fruit juices, green and / or herbal tea, low-fat kefir and yogurt, fresh or dried fruit compote between meals.
All salads are allowed to fill exclusively with oil. Suitable not only sunflower and olive, but also linseed, grape, sesame and others. They can also be used for skin care at the same time.
For women over 50, the discussed diet must be combined with light physical activity. You can choose any sport. The main thing is that it does not give a strong load on the heart.
The recommended amount of fluid per day will depend on the individual characteristics of the body. If there are no obvious problems with the urinary system, you can drink up to 2 liters per day. It should be pure non-carbonated water.
Patients with hypertension and kidney disease should reduce this figure to 1.5 liters per day. In both cases, the amount of salt consumed decreases, which retains excess fluid in the body. You need to know that many semi-finished and finished products, including bread, contain a lot of salt.
In general, the diet for the discussed diet can be made independently. The main thing is to strictly adhere to the table of allowed and prohibited products. To make your task easier, you should take as a basis the menu option compiled by an experienced nutritionist. It is designed for 7 days.
On Monday, breakfast will be an omelet (exclusively from egg whites) and freshly squeezed fruit and vegetable juice. For lunch, you can eat any vegetable soup, veal soufflé, stewed zucchini. For dinner - a casserole of boiled fish. Snacks are made up of vegetable salads seasoned with vegetable oil, bread and rosehip broth.
On Tuesday, buckwheat without milk and butter is used for breakfast. For lunch - cereal soup with tomato juice, veal cutlet and vegetable stew. For dinner - baked potatoes with boiled chicken breast, fresh cucumber. Snacks: baked apples, low-fat kefir.
On Wednesday morning, you can eat oatmeal with fresh or frozen berries. For lunch - vegetable soup, buckwheat with stewed fish. For dinner - stewed eggplant and veal meatballs. Snacks: nuts, low-fat cottage cheese with a banana.
On Thursday, oatmeal with milk (with a minimum fat content) is prepared for breakfast. For lunch - pumpkin soup with millet, chicken breast baked in foil. For dinner - steamed cheesecakes. Snacks: natural yogurt without sugar and other additives, rye and rice bread.
On Friday, you can start the morning with cottage cheese whipped casserole (from low-fat cottage cheese). For lunch, eat fish soup with pearl barley and stewed vegetables. For dinner - buckwheat with a steam cutlet of poultry. Snacks: fruit salad, nuts.
On Saturday, for breakfast, a pumpkin salad with carrots and apples, chicken meatballs are prepared. For lunch - lentil soup and stewed sea fish. For dinner - boiled rice with veal soufflé. Snacks: steam cheesecakes, rye or rice bread.
Sunday starts with rice porridge with freshly made fruit jam. Lunch includes vegetable soup and steamed fish cakes. For dinner - a large portion of vegetable salad with herbs, boiled poultry fillet. Snacks: banana, unsweetened yogurt.
Ingredients: half a kilo of tomatoes, fresh cucumber, sweet red or yellow pepper, a couple of garlic cloves, a bunch of herbs, salt, spices, a little olive oil, a slice of dried rye bread.
If desired, this soup can be slightly warmed up or served cold.
Ingredients: 170 g poultry fillet, a little freshly squeezed lemon juice, aromatic herbs.
Foreword from the author of the site. 80% of cholesterol is formed in the body (needed for the synthesis of steroid and sex hormones, vitamin D, membrane stability) and only 20% comes from food Therefore, even a strict diet can only lower cholesterol by 10%. In diseases of the heart and blood vessels, the level of total cholesterol should not exceed 4.5 mmol/l. If the diet does not help, lifelong medication is usually needed, primarily from the group of statins (the best drug available today is rosuvastatin).
A cholesterol-lowering diet is the first mandatory step in the treatment of atherosclerosis. At the same time, fat intake cut by about one third. According to American scientists, compliance diet alone can reduce the level of "bad" cholesterol by only 5-10 percent, while in order to stop the progress of the disease, this decrease should reach at least 25 percent. Therefore, in the leading clinics in Europe and the USA, in the treatment of coronary heart disease, the diet is prescribed simultaneously with drugs from the statin class. Head of the infarction department No. 2 of the 10th city clinical hospital in Minsk, cardiologist of the highest category Natalya Polevkova tells what to consider in nutrition when it comes to lowering cholesterol levels in the blood.
Saturated fats(mostly of animal origin) increase blood cholesterol, while unsaturated(plant origin) contribute to its reduction. monounsaturated fats ( fish products) also contribute to the normalization of cholesterol and triglyceride levels. Preference should be given to cooking vegetable oil.
Milk. You should choose milk with a fat content of no more than 1.5 percent.
Cream and sour cream. It is recommended to refuse their use in general or to minimize, preferring as much as possible low percentage of fat.
Cheese. It is clear that the lower the fat content (35 percent or less), the better.
Yogurt. For dietary nutrition, you need to choose dairy or low fat yogurt with a fat content of not more than 2 percent.
Butter and margarine. Significantly limited or removed altogether.
Olive oil. Helps lower cholesterol. Moderate consumption is also recommended. sunflower, peanut, soybean, corn oils.
Meat. Best to use lean cuts of beef, veal and lamb. Always cut off the fat before cooking. It must be borne in mind that the complete rejection of the intake of red meat, rich in protein and iron, can lead to anemia, especially in young women. Meat products should be avoided sausages, sausages, salami, bacon. Offal ( liver, kidneys, brain) are very high in cholesterol and are not recommended for a healthy diet.
Bird. Turkey meat contains only 3-5 percent fat.
A fish. Regular consumption of fish omega-3 fatty acids can reduce the risk of a heart attack by a third. The required amount of omega-3 fatty acids is 500-1000 mg per day.
Eggs. IN egg yolks a lot of cholesterol. Therefore, it is not recommended to consume more than 3-4 eggs per week. egg whites can be used without restrictions.
Fruits and vegetables. In countries such as France, Spain, Italy, Portugal, where residents adhere to the so-called mediterranean diet and where mortality from ischemia, hypertension and cancer is the lowest in Europe, the daily consumption of vegetables and fruits is at least 400 g. There is a rule " 5 servings of fruits and vegetables per day". One serving is
Bread and pasta. With a diet that lowers cholesterol, there is practically no intake of calories from animal fats. At the same time, bread and pasta, rich in carbohydrates, serve as an excellent alternative source of energy. Wholemeal bread contains insoluble plant fibers that bind cholesterol in the intestines and are excreted from the body.
legumes ( soybeans, beans, peas). Contains a lot of vegetable protein. Definitely recommended in a diet with a small amount of meat.
Alcohol. Scientific evidence shows that moderate drinking to some extent protects against atherosclerosis. Regular small doses of alcohol can improve blood flow, prevent the development of thrombosis in the vascular system and increase the level of "good" cholesterol.
Scientists are trying to determine “healthy norms” for alcohol consumption. For example, in the UK, the weekly norm is 21 conventional units of alcohol for men and 14 for women (1 conventional unit corresponds to 8 g of pure alcohol). In other words, men can drink daily without damage no more than 60 g of spirits, or 200 g of dry wine, or 220 g of beer. For women, the daily allowable dose is 2/3 of the male. Unfortunately, alcohol users rarely stop at this minimum level and are very often "treated" with it in amounts that are harmful to the body. For this reason, alcohol can hardly be recommended as a means of preventing atherosclerosis.
A person suffering from arterial hypertension or diabetes should discuss the issue of alcohol consumption with their doctor.
Coffee. It has been proven that brewed coffee raises blood cholesterol, since during preparation, fats are released from the coffee bean. There is also information that complete rejection of coffee leads to a decrease in blood cholesterol by 17 percent.
Tea. In 1995, scientific evidence was published that drinking tea has a beneficial effect on the cardiovascular system, in particular, on the course and prevention of ischemia. This effect may be due to the high content flavonoids.
nuts. Contain a large amount of calories, vegetable protein, unsaturated fatty acids. Recent research suggests that regular consumption of certain types of nuts, such as walnuts, leads to moderate cholesterol reduction.
How many fish should you eat in a week to ensure sufficient omega 3 fatty acids:
The therapeutic diet for high cholesterol in the blood is the main link in the treatment of this disease. Consider how you can avoid excess fat and cholesterol in your diet. Let's figure out how to choose the right healthy food for yourself for every day and an approximate menu for a week if you are faced with hyperlipidemia.
Elevated cholesterol can be the cause of coronary heart disease, thrombosis of the veins of the lower extremities, stroke, myocardial infarction. You can prevent the severe consequences of chronic hyperlipidemia by following the simple rules listed below.
Elevated cholesterol is a reversible process if you follow the above recommendations and regularly undergo a medical examination.
A cholesterol-lowering diet may be based on a combination of different foods. To significantly reduce the level of cholesterol in the blood, it is important to observe the recommended diet for a long time, at least six months.
In order to select the optimal menu, the doctor must know everything about the patient: the results of examinations, concomitant diseases, of course, gender and age. It is important to know, for example, that women under 30 and over 40 have different metabolic rates. And men, for example, need more calories in their daily diet. In connection with these factors, an appropriate daily balance of proteins, fats and carbohydrates is selected in each nutrition program.
To understand the different types of diets that regulate high cholesterol, a comparative description of the most popular of them will help.
The Mediterranean diet, which lowers cholesterol levels, is recommended for people with atherosclerotic disease, hypertension and overweight. The basis of such nutrition is an abundance of cheeses, meat, fish and spices. Nevertheless, these products are perfectly combined and have a positive effect on high cholesterol. List of foods in the diet:
Fatty meats, lard, sausages, sweet drinks with gas are categorically excluded from the diet. Since these products can cause high cholesterol in the blood. As an example, the following menu for high cholesterol, calculated for a week, is presented:
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
For snacks between main meals, you can use dates, prunes, raisins, almonds. Such a diet will not only help to put in order high cholesterol, but also reduce body weight.
Dietitians recommend the so-called diet table number 10 to patients with impaired fat metabolism in the body. This diet has the optimal ratio of the main components: proteins-fats-carbohydrates. This diet against cholesterol has an energy value of 2350 to 2600 kcal per day. With such a menu, it is necessary to exclude from the diet the use of alcohol, coffee, strong teas, chocolates. Salt in this diet is minimized, it is allowed to add a little salt to the already prepared dish.
The method of cooking is mainly boiling and baking. Since high cholesterol excludes the use of fried foods. It is recommended to eat at least five meals a day in small portions. Evening snack no later than two hours before going to bed. Products that can be consumed:
It is necessary to refuse the following products: butter, fatty meat, and especially red, salted and smoked fish delicacies, fatty cheeses, pickled vegetables, mustard. A sample menu for a week if you have high cholesterol might look like this:
During the week, you can combine different variations of dishes from vegetables, white poultry and fish. For snacks, use nuts, fruits, such as a banana or an apple. Dietary table No. 10 is recommended not only for the prevention of the occurrence of atherosclerosis of the vessels, but also for hypothyroidism. With regular dieting for at least four months, high cholesterol can be significantly reduced.
A recent myocardial infarction, high cholesterol, cerebrovascular accidents due to blockage of blood vessels are indications for the use of dietary table No. 10A. Food with high cholesterol should contain as little animal fat as possible, but at the same time satisfy the energy needs of the body. Diet number 10 has about 2500-2600 kcal. The principle of this menu is a reduced amount of fats and carbohydrates, proteins are at the lower limit of the norm. Cooking takes place without the addition of salt, mainly steamed and boiled.
This diet has a number of restrictions:
Diet table number 10, which has a positive effect on high cholesterol, looks like this for every day:
After the age of 50, more than 35% of people have high cholesterol. As a result, the risk of progression of atherosclerotic disease and the occurrence of myocardial infarction, stroke increases. Therefore, at this age, it is especially important to adhere to proper nutrition, combined with light physical activity.
Table No. 10C is a therapeutic diet for lowering cholesterol. This way of eating is recommended for people with diagnosed coronary heart disease and high blood pressure, provoked by atherosclerosis. This menu is dominated by vegetable fat, dietary fiber, foods with a high content of vitamins B, PP, C. The daily calorie content of the menu is about 2570 kcal. It is necessary to eat fractional portions in six doses per day.
Forbidden foods include food-like menu number 10. The approximate daily diet is as follows:
A healthy lifestyle is not limited to diet alone. Since high cholesterol levels require complex treatment. Do not forget about physical exercises, as well as long walks in the fresh air.
To lower high cholesterol, you can use a low-carbohydrate diet. Its meaning lies in the minimum use of foods rich in carbohydrates. Thus, the body adapts to release more energy from fats and proteins. At the same time, an increased consumption of cholesterol reserves begins. This process reduces elevated blood cholesterol levels.
Foods excluded from the low-carb menu include:
In large quantities, animal proteins should be present in the daily diet, for example, fish, dairy products, lean meats. This is what a low-carb menu for a week might look like:
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
While following this diet, it is recommended to take up to two liters of fluid per day. In women, a contraindication to a low-carbohydrate diet may be the period of breastfeeding and pregnancy. Elevated cholesterol with timely detection can be successfully treated with the help of nutritional correction. What kind of diet you need to follow, only the attending physician can finally decide after a detailed analysis of your history.
An increase in blood cholesterol levels poses a threat to health, so there is cause for concern. Any prescribed treatment must be accompanied by a change in diet and compliance with certain rules. A diet for high cholesterol is an integral part of therapy that allows you to lower your indicators to normal.
Many people have their own bad eating habits that adversely affect health and are often the cause of high blood cholesterol levels. For example, some men have a habit of relaxing in the evening with a glass of beer, and regular alcohol consumption with problems with blood counts is unacceptable. As for the fair sex, they sometimes have to give up such harmless habits as coffee and chocolate.
In any case, in order to learn how to determine what you can eat and what not, you need to understand the principles underlying the fight against high cholesterol. Doctors explain that a therapeutic diet for such people is similar to the usual proper nutrition, but has its own characteristics. It is based on the following principles:
The sooner a person learns about high cholesterol and begins to follow a diet, the more likely it is that he will be able to avoid complications. Men and women have their own characteristics that can affect the appearance of the problem. Doctors explain that with age, for each person, the rate of cholesterol in the blood increases. Why is this happening?
In women, this is mainly due to the onset of menopause, which is accompanied by hormonal changes that affect the work of all internal body systems. Although the male body is not subject to hormonal changes due to age, according to its physiological characteristics, it has a natural tendency to accumulate cholesterol. Therefore, the table of norm indicators for women has different values \u200b\u200bin different periods of life, and for men they are the same.
For women, the norm of general indicators is as follows:
For men, the norm of general cholesterol indicators is up to 5 mmol / l.
Important! In order to detect problems with cholesterol in time, it is recommended to regularly donate blood for analysis! This can be done in almost any medical laboratory. An important rule of passing the analysis is to do it on an empty stomach.
Forbidden foods with high cholesterol should be permanently excluded from the diet. It may not be easy to do this, but it is important to remember that the human body has a tendency to adapt to a new diet, so if you show willpower, then after a while the correct diet will become habitual, there will be no problems. So, it is forbidden to use such products:
It is also important to choose the right method of heat treatment of products during cooking. It is forbidden to fry them in vegetable oil, smoke, salt. Fried cutlets, chops, fish - all this will have to be excluded from the diet in order to lower blood cholesterol levels.
Interesting! The recommended diet for high cholesterol does not allow coffee, the thing is that it contains cafestol, a substance that directly provokes an increase in performance. However, for sugar and cholesterol, doctors allow 1-2 cups of coffee brewed using the French press technique (assumes no boiling).
In fact, the allowed list of products is varied. The recommended diet is based on foods without cholesterol or those in which it is contained in a small amount. Considering that the diet involves the use of a sufficient amount of vegetable fats, the following products are recommended:
When buying dairy products, you must choose those in which there is a minimum percentage of fat content. When choosing pasta, you need to buy those in the manufacture of which durum wheat is used. Also, to reduce cholesterol, it is recommended to consume red vegetables, fruits and berries.
Several days a week should be fish, it is best to cook sea fish, which is rich in vitamins, amino acids and other useful elements. In addition, fatty fish of northern reservoirs (herring, tuna, mackerel, ide) is suitable, it is a source of polyunsaturated fatty acids. Despite the fact that the liver is on the list of prohibited foods that prevent cholesterol from lowering, the liver of sea fish is an exception.
From sweets, the use of those that do not have a flour base is allowed, while the amount of sugar in them is minimal. These include marshmallows, marmalade, homemade jam, Turkish delight, popsicles. You can also drink unsweetened fruit drinks and natural juices from red fruits.
Advice! For the sweet tooth, there are many different desserts that are acceptable for high cholesterol. Some craftsmen prepare sweets for themselves: they combine allowed sweets with nuts, fruits and berries.
Is it necessary to follow a strict diet with high cholesterol? Some people think that they will have to limit themselves in everything and do not even understand what to cook. Consider an example menu for the week. Detailed recipes for every day can be found in special books or on the Internet. Below are breakfast, lunch and dinner options that can be combined in any order.
Breakfasts
Advice! It is convenient for many to create a menu for themselves immediately for 7 days in advance in order to purchase products and have time to cook them.
Statistics show that every fifth inhabitant of our country has an elevated level of cholesterol in the blood, but not all of them know what kind of diet they need. Doctors warn that non-compliance with the rules of nutrition leads to a further increase in indicators.
An increase in cholesterol provokes the development of diseases of the cardiovascular system, many of which are chronic. Doctors say that every second heart attack is associated with this phenomenon.
Also, excess cholesterol accumulates on the walls of the arteries, as a result of which a healthy person can acquire atherosclerosis in a short time. Such deposits can accumulate on other organs, even on the brain, which increases the risk of acquiring many serious diseases.
Thus, following a diet with high cholesterol is a necessary measure for the successful fight against the disease. If you know how to reduce the levels of this substance in the blood, you can ensure that they will be normal for a long time. Otherwise, complications that can turn out to be serious chronic diseases cannot be avoided.
Lowering blood cholesterol should always begin with a diet before taking any medications.
To understand the principles of building a diet that will help lower cholesterol, a table compiled on the basis of the recommendations of the European Heart Association is very suitable. It shows in a simple and visual form the products that can and should be consumed, which should be limited, and which should be completely abandoned.
food group | Featured Products | Foods that should be limited | Products whose consumption is not recommended |
Cereals | Wholemeal bread, cereal flakes, porridge, pasta, crispbread | White flour, white bread, sweet cereals, unsweetened cookies, muffins | Premium bread, rolls, cakes, confectionery |
Dairy products, eggs | Low-fat milk, low-fat cheeses and yogurts, egg whites | Semi-skimmed milk, medium-fat cheeses, 1-3 eggs per week | Whole milk, concentrated milk, cream, milk substitutes, fatty cheeses and yoghurts |
A fish | Cod, haddock, flounder Fatty fish: herring, mackerel, sardine, tuna, salmon Do not eat fish skin (sardines, smelt) |
Fish fried in vegetable oil | Caviar, fish fried in an unknown or unsuitable oil or fat |
Seafood | Oysters, scallops | Bivalves, lobsters, shrimp | Shrimp, including serrated, squid |
Meat | Turkey, chicken, veal, game, rabbit, young lamb | Very lean veal, ham, bacon, lamb (1-2 times per week) Veal, chicken sausages, liver 2 times a month |
Duck, goose, all types of fatty meat, regular sausages, salami, meat pies, bacon, poultry skin, pates |
Fats | All fats should be limited | Sunflower, corn, nut, soy, olive, rapeseed oils | Butter, meat fat, lard, lard, heavy margarines, cooking oils |
Fruits and vegetables | All fresh and frozen vegetables, especially legumes: beans, dried beans, lentils, peas, corn, boiled potatoes Dried fruits, canned unsweetened fruits |
Fried potatoes, potato flakes cooked in sunflower oil, fruits in syrup | Fried potatoes or potato flakes, vegetables or rice fried in an unknown or unsuitable oil or fat, chips, pickles (canned vegetables) |
finished products | Sorbitol, jellies, low-fat milk puddings, fruit salads, meringue | Cakes, pastries and biscuits made with margarine or butter containing unsaturated fats | Ice cream, puddings, factory cakes, biscuits, pies, snacks and puddings |
Confectionery | Oriental sweets, nougat, lollipops | Marzipan, halva | Chocolate, sugar and butter candies, fudge, coconut pulp, burnt sugar and butter candies |
The drinks | Tea, light diet drinks, mineral water | Alcohol, low-fat liquid chocolate | Liquid chocolate, Irish coffee, high-fat malt drinks |
The fact of elevated cholesterol levels in the blood is not so terrible, as the consequences of this condition are terrible. Numerous studies show that the higher the level of blood cholesterol, the higher the risk of getting sick and dying from diseases associated with atherosclerosis. First of all, it is coronary heart disease, heart attack, impaired cerebral blood supply - stroke.
The level of blood cholesterol should not exceed 5.2 mmol / l. If this happens, be sure to consult a doctor, he will choose the tactics of further measures, but you need to pay close attention to your diet.
The basic principles of nutrition with high cholesterol:
Fresh fruits and berries must be added to the above menu. They are perfect for a snack between breakfast and lunch.