A high cholesterol diet by itself often does not bring the desired effect, it only helps in combination with medication. However, without it, the treatment will not be effective.
When making a menu, it is necessary to take into account not only the level of cholesterol in the blood of a person, but also the gender and age of the person. You do not need to quit 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 an essential steroid for the human body. It plays an important role in lipid metabolism, participates in the production of hormones. This substance is present in all cells of the body, including in the brain. However, the situation is very dangerous when cholesterol levels are high.
The transport of cholesterol molecules to the tissues is carried out with the help of proteins. They include several types:
- High Density Lipoprotein (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 Lipoprotein (LDL). This is the "bad" cholesterol. They deliver its molecules to tissues. When LDL levels are high, this excess will be deposited, forming plaques, thereby leading to cardiovascular diseases.
- Very low density lipoproteins (VLDL). They are considered the most dangerous, as they transport fats such as triglycerides from the liver to the tissues.
If you need a low cholesterol diet, this means that a person has high LDL levels and that is the "bad" cholesterol he needs to reduce.
Basic knowledge of diet
Dietary cholesterol reduction with high cholesterol is observed throughout life. This is not a completely cholesterol-free diet, as it is not possible to eliminate all cholesterol-containing foods from the diet. Recent studies have shown that if you rule it out completely, the condition leads to neurological and endocrine disorders.
The basic principles of nutrition:
- Eat at least 400 g of fruits and vegetables every day. Their share can even be increased. Starchy vegetables such as potatoes and squash are allowed but in limited quantities, not more than physiologically acceptable. Their cholesterol is low, but they do contain carbohydrates.
- The use of vegetable protein in place of legumes, if there are no kidney diseases.
- Fractional nutrition, in which the total food intake is divided into 5-6 meals. This will help ensure drainage of the gallbladder.
- Limit salt intake to 5g per day.
- Exclude pickled, salty and smoked foods, sweet sodas.
- The amount of sugar consumed at 5 teaspoons. In one day. Amounts are considered totals, with all beverages and dishes included.
- Control body weight.
If needed, you can spend your days fasting vegetables, apples, or kefir. When overweight, start with a low-cholesterol diet or fruits and vegetables, then move on to an anti-cholesterol diet.
Prohibited products
The standard LDL-lowering diet limits or completely eliminates high-fat foods. Prohibited items include:
- fatty meat and fish;
- internal organs;
- cream and full-fat milk;
- Margarine.
Only in this way can you reduce your cholesterol level by 10-15%. Sometimes it's not even necessary to follow a diet. It is enough to simply refuse the listed products, include in the menu every day vegetables and fruits, fish and seafood, vegetable fats.
When compiling a diet, it is important to remember that in order to lower cholesterol, it is not necessary to completely eliminate fat. Their prevalence is determined individually, depending on the severity of the disease. Sometimes a 20% reduction is required, but often the limitation is negligible. Vegetable oils should also be used with caution, not more than usual, as they contribute to the accumulation of harmful substances in the body.
With high sugar, reduce carbohydrate intake. But with a normal body weight and sugar intake, you can slightly increase your ratio of complex carbohydrates to fuel your body.
To reduce the fat and cholesterol content in the daily menu, you must adhere to the following rules:
- fat is removed from meat, skin is necessarily removed from poultry;
- vegetables should never be cooked with meat, as they absorb fat;
- any recipe adapted to this diet, reducing the fat content in it (e. g. they 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 cholesterol-lowering diet allows the following products to be listed:
- Lean meat and fish. The most useful are fish of cold seas, which contain omega-3 acids that affect fat metabolism.
- Vegetable oils help bind and remove cholesterol (this is not only olive oil, but also soybean or canola oil).
- Dairy products, including cottage cheese, sour cream, low-fat cheese.
- Nuts, especially walnuts and almonds, are high in vitamins, folic acid, magnesium, and arginine. However, they contain a lot of calories so you need to eat them in small amounts.
- Cereals - buckwheat, rice, oatmeal.
- Eggs - no more than 2-4 eggs per week, depending on the state of health.
- Soybean products. They are very useful, but we are only talking about high-quality goods, such as you can eat tofu.
- Foods that contain 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 baked of yesterday or as toast. Tea is also included in the daily diet. But to reduce potential harm, it should be made weak and with a minimal amount of sugar.
Food recipes
The need to follow an anti-cholesterol diet does not mean that a person is forced to eat the same foods all the time.
Using cholesterol-lowering foods, you can create a healthy and delicious menu to supplement with proper nutrition.
citrus
Citrus fruits contain a lot of pectin, which is involved in the digestive process. It forms a highly viscous mass that helps to remove cholesterol from the body before entering the bloodstream. Citrus fruits are good in any form. They can be eaten raw, as part of a fruit salad, and marmalade is also made from them.
To prepare for it, do:
- orange - 1 pc;
- grapefruit - 1 fruit;
- lemon - 1 fruit;
- sugar - 0. 5 kg;
- water - 500 ml.
Cook:
- Wash citrus fruits, squeeze the juice to get the pulp.
- The raw white fibers are peeled and cut into thin strips.
- Ingredients are put in a pan.
- Add juice and water.
- Boil for 12-20 minutes.
- Add the sugar and keep on low heat until the mixture reaches a paste. When it cools down, it turns into marmalade.
Herb white bean soup
Legumes - lentils, beans, peas - contain a lot of fiber 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 a wide variety of dishes with legumes. For example, you can make white bean soup with herbs.
For this you will need:
- dry white beans - 1 tbsp;
- light bulb - 1 pc;
- carrot - 1 tuber;
- celery stalks chopped - 1 plant. ;
- weak chicken broth - 0. 5 l;
- water - 0. 5 l;
- salt and spices - to taste.
Cook:
- Chickpeas soaked overnight and then boiled for 2 hours. It turns out about 500-600 g of the finished product.
- Onions, carrots and celery stew for 8-10 minutes.
- Pour the beans into the pan and add the vegetables.
- Pour in broth and water.
- Add salt and spices.
- Boil.
- Leave on low heat for another 15 minutes.
- Half of the bean-vegetable mass is removed from the soup, whipped in a blender, back with the rest of the ingredients.
It creates a very thick soup in which various fresh herbs are added before serving.
carrot
Carrots are another product that can lower cholesterol, including because of the pectin it contains. From it you can cook meatballs.
Necessary:
- medium carrots - 3 pcs;
- eggs - 3 pcs. ;
- flour - about 5-6 tbsp. l. with a slide;
- salt - to taste.
Cook:
- Carrots are grated on a coarse grinder.
- Add eggs, flour and salt.
- Everything is mixed.
- The cutlets are shaped and cooked in an oil-free nonstick pan or in the oven, turning over and over again.
sweet chili salad
Sweet peppers help strengthen blood vessels and remove cholesterol. You can make a healthy salad from it.
For this you need:
- pepper - 2 pcs;
- purple onion - 2 pcs;
- greens - to taste;
- vegetable oil - to change clothes.
Cook:
- Cutting vegetables.
- Sprinkle herbs.
- Filled with vegetable oil.
Grilled eggplant with ham
These vegetables are rich in potassium and normalize metabolism. You can cook grilled eggplant 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;
- greens - to taste.
Cook:
- Wash eggplant, cut in half, spread on a baking tray.
- Shredded cold meat, mixed with chopped herbs.
- Add sour cream.
- Spread the mixture over the eggplant and bake for 15 minutes.
You can experiment with any of the familiar recipes, changing the ingredients for more useful recipes.
Diet for high cholesterol in women
With normal blood cholesterol levels, it is not necessary to follow an anti-cholesterol diet, which can even be harmful. Therefore, it is necessary to know the indicators to specify that nutrition. For women, the norms are reflected in the following table:
| Grow old | Total cholesterol, mmol/l | "bad" cholesterol, mmol/l | "useful" cholesterol, mmol/l |
| 35-40 years old | Up to 6, 27 | No higher than 4. 45 | No higher than 2. 12 |
| 40-45 years old | Up to 6. 53 | Not higher than 4. 51 | No higher than 2. 28 |
| 45-50 years old | Up to 6. 66 | No higher than 4. 82 | No higher than 2. 25 |
| 50-55 years old | Up to 7. 15 | Not higher than 5. 21 | No higher than 2. 38 |
| 55-60 years old | Up to 7. 77 | Not higher than 5. 44 | No higher than 2. 35 |
| 60-65 years old | Up to 7. 69 | Not higher than 5, 80 | No higher than 2. 38 |
It is necessary to pass the appropriate blood tests and act accordingly with the results. If "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 be necessary for life.
Sample menu for 7 days for women is as follows:
| Day of the week | Diet |
| Monday |
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| Tuesday |
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| Wednesday |
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| Thursday |
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| Friday |
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| Saturday |
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| Sunday |
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This menu is adjusted to reflect age and other chronic conditions. For example, women over 60 should limit meat and replace it with fish and dairy products. This is especially true for people with arthritis and dry joints, as meat contains substances that promote arthritis. With high sugar, you need to limit carbohydrates.
Characteristics of an anti-cholesterol diet in men
The table of cholesterol levels for men is as follows:
| Grow old | Total cholesterol, mmol/l | "bad" cholesterol, mmol/l | "useful" cholesterol, mmol/l |
| 35-40 years old | Up to 6. 99 | No higher than 4. 90 | Not higher than 1. 60 |
| 40-45 years old | Up to 6. 94 | No higher than 4. 82 | Not higher than 1. 73 |
| 45-50 years old | Up to 7. 15 | Not higher than 5. 23 | Not higher than 1. 66 |
| 50-55 years old | Up to 7. 17 | Not higher than 5, 10 | Not higher than 1. 63 |
| 55-60 years old | Up to 7. 15 | Not higher than 5. 26 | Not higher than 1. 84 |
| 60-65 years old | Up to 7. 15 | Not higher than 5. 44 | Not higher than 1. 91 |
A sample menu for a week for one man might look like this:
| Day of the week | Diet |
| Monday |
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| Tuesday |
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| Wednesday |
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| Thursday |
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| Friday |
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| Saturday |
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| Sunday |
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Men also have an age-related dietary pattern associated with a gradual decrease in physical activity, thus requiring less protein than with intense exercise.
Age characteristics of nutrition
When raising bad cholesterol, you need to monitor your diet, but it is important to take into account age-related characteristics.
Up to 40 years old
The metabolic rate remains high, but gradually begins to decrease. The main task of the diet is to accelerate metabolism.
At this time, animal protein is still important, so you need to maintain eating lean meat at least 3-4 times / week.
At the age of 40-50
At this time in the body begins to appear hormonal changes, the need for animal protein gradually decreases.
Meat consumption should be reduced to 2 times a week, including more fish dishes in the diet. Instead of drinking coffee, it is better to drink herbal tea or ginger tea.
50-60 years old
The rate of metabolism 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 and replaced with yogurt products.
After 60 years
Meat can be eaten no more than once a week, eggs - up to 3 per week. The body can be deficient in iron and iodine, so it is advisable to consume a lot of buckwheat, sea fish and foods containing these substances.
Diet for overweight people
A nutritious diet, starting from a certain age, is necessary for everyone, regardless of weight. But if a person is severely obese, then a low-carbohydrate program is required.
As a result, sweets, cakes, some fruits (grapes and dates) are eliminated from the diet, leaving only healthy carbohydrates found in grains, vegetables, etc. v.