A high cholesterol diet alone usually does not give the desired effect, it only helps in combination with medication. However, without it, the treatment will not work.
When compiling a menu, it is necessary to take into account not only the level of cholesterol in the blood of a person, but also gender and age. It is not necessary to abandon such a diet, because in this case you will have to follow 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, is involved in the production of hormones. This substance is present in all cells of the body, including in the brain. However, the situation is dangerous when the cholesterol level rises.
The transport of cholesterol molecules to the tissues is carried out with the help of proteins. They are of different types:
- High Density Lipoprotein (HDL). This is the so-called "good" cholesterol. They absorb excess fat, transport it to the liver, where it is transformed into bile acids, which are then excreted through the intestine.
- Low density lipoprotein (LDL). This is "bad" cholesterol. They supply its molecules to the tissues. With high levels of LDL, excess of this substance settles, forming plaques, which lead to cardiovascular disease.
- Very low density lipoprotein (VLDL). They are considered the most dangerous type, as they carry 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 LDL level and it is the "bad" cholesterol that they need to reduce.
Basics of diet
A hypocholesterolemic diet with a high level of cholesterol is observed throughout life. This is not a completely cholesterol-free diet, as it is impossible to remove all foods containing cholesterol from the diet. Recent studies have shown that if you completely rule it out, the situation will lead to neurological and endocrine disorders.
Basic principles of dietary nutrition:
- Eat at least 400g of fruit and vegetables per day. Their share can also be increased. Starchy vegetables such as potatoes and squash can be consumed, but in limited quantities, not exceeding the physiologically acceptable norm. Their cholesterol load is low, but they contain carbohydrates.
- The use of vegetable proteins at the expense of legumes, if there is no kidney disease.
- Fractional nutrition, in which the total amount of food is divided into 5-6 meals. This will help ensure gallbladder drainage.
- Limit your salt intake to 5g per day.
- Exclusion of pickled, salty and smoked foods, sweet soda.
- Sugar consumption at the level of 5 tsp. in a day. The amount is considered in total, with all drinks and dishes.
- Body weight control.
If necessary, you can spend days of fasting on vegetables, apples or kefir. If you are overweight, start with a low-cholesterol diet of cottage cheese or fruits and vegetables, then move on to an anti-cholesterol nutrition plan.
Prohibited products
The standard LDL-lowering diet limits or completely eliminates high-fat foods. Those prohibited include:
- fatty meats and fish;
- offal;
- cream and full-fat milk;
- margarine.
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 every day more fruits and vegetables, 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 exclude fats. Their proportion is determined individually, depending on the severity of the disease. Sometimes it has to be reduced by 20%, but usually the restrictions aren't that 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.
With 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 need to follow the following rules:
- fat is cut from meat, skin is necessarily removed from poultry;
- vegetables are never cooked with meat, as they absorb fat;
- any recipe is adapted to this diet, reducing the fat content in it (for example, 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 for the following products listed:
- Lean meats and fish. The most useful is fish from 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 canola oil).
- Dairy products, including cottage cheese, sour cream, low-fat cheese.
- Nuts, especially walnuts and almonds, as they are rich in vitamins, folic acid, magnesium and arginine. However, they contain a lot of calories, so you need to eat them in small quantities.
- Cereals: buckwheat, rice, oatmeal.
- Eggs: no more than 2-4 per week, depending on the state of health.
- Soy products. They are very useful, but we are only talking about high quality products, 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 eaten, but only with yesterday's cooking or in the form of toast. Tea is also included in the daily diet. But to reduce the potential harm, it should be weak and with a minimal amount of sugar.
Dish recipes
The need to follow an anti-cholesterol diet does not mean that a person is forced to always eat the same dishes.
By using cholesterol-lowering foods, you can create a healthy and tasty menu for proper nutrition.
marmalade
Citrus fruits contain a lot of pectin involved in digestion 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 jam is also made from them.
For its preparation 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.
- The coarse white fibers are cut from the husk and cut into thin strips.
- The raw materials are placed in a saucepan.
- Add the juice and water.
- Boil for 12-20 minutes.
- Add the sugar and keep over low heat until the mixture reaches a viscous state. When it has cooled it will turn into jam.
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 several ways. Mediterranean cuisine includes many varieties of legume dishes. For example, you can cook white bean soup with herbs.
For this you will need:
- dry white beans - 1 tablespoon;
- light bulb - 1 pc. ;
- carrots - 1 pc. ;
- chopped celery stalk - 1 pc. ;
- weak chicken broth - 0, 5 l;
- water - 0, 5 l;
- salt and spices - to taste.
Cooking:
- The beans are soaked overnight and then boiled for 2 hours. It turns out about 500-600 g of the finished product.
- Onions, carrots and celery are stewed for 8-10 minutes.
- Pour the beans into the pan and add the vegetables.
- Pour in the broth and water.
- Add salt and spices.
- Bring to the boil.
- Leave on low heat for another 15 minutes.
- Half of the mass of beans and vegetables is extracted from the soup, whipped in a blender, returned to the remaining ingredients.
It turns out a very thick soup, in which several types of fresh herbs are added before serving.
carrot cutlets
Carrots are another product that can lower cholesterol, also thanks to the pectin contained in it. From it you can cook meatballs.
Necessary:
- medium carrots - 3 pcs. ;
- eggs - 3 pieces;
- flour - about 5-6 tbsp. L. with a slide;
- salt - to taste.
Cooking:
- Carrots are mashed on a coarse grater.
- Add the eggs, flour and salt.
- Everything is mixed.
- The cutlets are formed and cooked in a non-stick pan without oil or in the oven, turning them several times.
sweet pepper salad
Sweet pepper helps strengthen blood vessels and remove cholesterol. You can make a healthy salad out of it.
For this you need:
- pepper - 2 pieces;
- red onion - 2 pcs. ;
- vegetables - to taste;
- vegetable oil - for dressing.
Cooking:
- Cut the vegetables.
- Sprinkle with herbs.
- Stuffed with vegetable oil.
Baked eggplant with ham
These vegetables contain a lot of potassium and normalize the metabolism. You can cook baked eggplant with lean ham.
This will require:
- eggplant - 2 pcs. ;
- ham - 100 g;
- low-fat sour cream - 3 tbsp. L. ;
- grated cheese - 70-80 g;
- vegetables - to taste.
Cooking:
- Eggplants are washed, cut in half, spread out on a baking sheet.
- The ham is crushed, mixed with chopped herbs.
- Add the sour cream.
- Spread the mixture on the aubergines and bake for 15 minutes.
You can experiment with any familiar recipe, changing the ingredients in them for the most useful ones.
diet for high cholesterol in women
With a normal blood cholesterol level, there is no need for an anti-cholesterol diet, it can even be harmful. Therefore, it is necessary to know the indicators to which such nutrition is indicated. For women, the norm is reflected in the table below:
| Age | Total cholesterol, mmol / l | "Bad" cholesterol, mmol / l | "Useful" cholesterol, mmol / l |
| 35-40 years | Until 6. 27 | Not higher than 4. 45 | Not more than 2, 12 |
| 40-45 years | Until 6. 53 | Not higher than 4. 51 | Not higher than 2, 28 |
| 45-50 years | Up to 6. 66 | Not higher than 4, 82 | Not more than 2, 25 |
| 50-55 years | Until 7. 15 | Not higher than 5. 21 | Not higher than 2. 38 |
| 55-60 years | Up to 7, 77 | Not higher than 5. 44 | Not higher than 2. 35 |
| 60-65 years | Up to 7, 69 | Not higher than 5, 80 | Not higher than 2. 38 |
It is necessary to pass the appropriate blood tests and act on the results. If the "bad" cholesterol is higher than normal, an anti-cholesterol diet is required. It has been followed for a long time. Depending on your health, it may be needed for life.
An example of a 7-day menu for women looks 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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This menu is adjusted to reflect age and other chronic conditions. For example, women over 60 should limit meat in favor of fish and dairy products. This is especially true for arthritis and osteoarthritis sufferers, as meat contains substances that promote joint inflammation. With high sugar, it is necessary to limit carbohydrates.
Features of the anti-cholesterol diet in men
The table of cholesterol norms for men is as follows:
| Age | Total cholesterol, mmol / l | "Bad" cholesterol, mmol / l | "Useful" cholesterol, mmol / l |
| 35-40 years | Up to 6. 99 | Not higher than 4. 90 | Not higher than 1. 60 |
| 40-45 years | Up to 6, 94 | Not higher than 4, 82 | Not higher than 1. 73 |
| 45-50 years | Until 7. 15 | Not higher than 5, 23 | Not higher than 1. 66 |
| 50-55 years | Until 7. 17 | Not higher than 5, 10 | Not higher than 1. 63 |
| 55-60 years | Until 7. 15 | Not higher than 5, 26 | Not higher than 1. 84 |
| 60-65 years | Until 7. 15 | Not higher than 5. 44 | Not higher than 1. 91 |
An example of a menu for a week for a 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 age-related dietary characteristics associated with the fact that physical activity gradually decreases, so less protein is needed than in intense training.
Features of the age of nutrition
With the increase in bad cholesterol, it is necessary to monitor the diet, but it is important to do so taking into account the age-related characteristics.
Up to 40 years
The metabolic rate is still high, but it gradually begins to decline. The main task of the diet is to speed up the metabolic process.
At this time, animal proteins are still important, so it is necessary to maintain the consumption of lean meat at least 3-4 times a week.
At 40-50 years old
At this time, hormonal changes in the body begin, 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 tea or ginger tea.
At 50-60 years old
The pace of metabolic processes continues to slow down, which also reduces the role of cholesterol, which in such quantities is no longer needed.
At this time, whole milk should be completely abandoned, 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 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.