Standard cholesterol-lowering diet is an example menu. Menu and recommendations for cholesterol-lowering diet

Experts can confirm that cholesterol is very important for our body. It is essential for the proper functioning of the liver and certain functions. But in modern conditions, when many of us consume large quantities of foods containing cholesterol, this substance can cause many problems. Eating fast food, sandwiches, chips and other snacks, we saturate the body with so much cholesterol that the body's capacity is not enough to process it.

And when there is too much cholesterol, it leads to various disorders. The blood vessels are most affected. It is on them that accumulations of cholesterol are formed, which cause the appearance of the so-called cholesterol plaques... Over time, they cause blockage of blood vessels. This has a negative effect in that blood circulation is disturbed, and when the lumen of the vessel is completely closed, it dies off. The worst situation is when the development of hypercholesterolemia is observed. In this condition, which is characterized by elevated blood cholesterol levels, heart attacks and strokes are more frequent, which increase the likelihood of death.

Many of us are known to have another negative consequence of excess cholesterol - gallstone disease. Improper nutrition leads to the appearance of stones in the biliary system, mainly represented by settled cholesterol flakes. And as the disease progresses, the work of all digestive functions is disrupted.

Principles of hypocholesterol diet

Our body gets cholesterol when we eat foods rich in animal fats. It is these foods that should be excluded from the diet in the first place. It is necessary to switch to a diet in which complex carbohydrates, fiber and proteins should prevail.

This diet should be followed completely give up fatty meat... Dishes from rabbit, chicken and veal are allowed. However, before eating them, you must remove all the fat and skin.

You need to be no less picky when choosing dairy products, giving preference to those of them that have a minimum percentage of fat. With an excess of cholesterol, it is allowed to eat cheeses whose fat content does not exceed 20%. Processed and cream cheese is completely removed from the diet.

In the daily diet there should be no baked goods, confectionery products with fat creams, as well as ice cream and chocolate.

With this diet, it is necessary to remove all types of alcoholic drinks, coffee and strong tea from the menu. It is advisable to replace them with juices, rosehip broth, loosely brewed black and green tea. It is necessary to maintain an optimal water balance by drinking 2 liters of clean water every day.

The hypocholesterol diet allows you to eat eggs, but no more than 3 eggs per week. The yolks should be excluded.

An example of a cholesterol menu for a week

Monday

• For breakfast you can eat oatmeal, cottage cheese, drink a glass of tea.
• During lunch, you can satisfy your hunger with one apple and a handful of berries.
• For lunch, you can cook wheat soup in low-fat chicken broth, eat a small slice of gray bread, boiled skinless chicken leg.
• A glass of low-fat natural yogurt is an excellent option for an afternoon snack.
• For dinner, you can serve a small portion of steamed green beans with carrots, 2 boiled egg whites.

Tuesday

• You can start the day with a small portion of fruit salad made from pear, banana and kiwi, a glass of kefir and a small amount of dried biscuit.
• As a snack, you can drink a glass of fruit jelly.
• For lunch, you can cook a salmon steak, a salad of cabbage and carrots, seasoned with balsamic vinegar and oil.
• For an afternoon snack, you can eat a small amount of toasted bread and a slice of low-fat cheese with herbs.
• For dinner, you can cook steamed meatballs from lean meat, cauliflower stew with carrots and peppers.

Wednesday

Thursday

• As the first meal, you can cook 4 cheesecakes with jam, a vegetable salad of apples, carrots and nuts, a glass of kefir.
• For lunch, you can eat 5 pieces of dried apricots and the same amount of prunes, drink a glass of rosehip broth.
• For lunch, gazpacho, a slice of gray bread, a small portion of boiled lean veal are served.
• During an afternoon snack, you can eat a small portion of cottage cheese with raisins, drink a glass of compote.
• For dinner, you can boil a small piece of fish, serving it with pasta.

Friday

• Start the day with oatmeal with an apple, a glass of rosehip broth.
• During lunch, you can drink a glass of kefir.
• For lunch, a seafood salad is prepared, to which you can add a dozen olives, you can drink a glass of orange juice.
• During an afternoon snack, you can eat a bunch of grapes.
• For dinner, cook bean lobio with fresh cucumber.

Saturday

• For breakfast, you can eat a small portion of lazy dumplings, drink a glass of tea.
• During lunch, you can eat one fresh tomato with a small piece of Adyghe cheese.
• Diet okroshka is served for lunch, which can be eaten with a piece of bran loaf.
• In the afternoon snack you can have a snack with nuts and a handful of raisins, drink a glass of rosehip broth.
• For dinner, you can treat yourself to steamed broccoli with carrots, as well as half a boiled chicken breast.

Sunday

• For breakfast, a portion of barley is served with a steamed minced chicken cutlet.
• You can have a couple of slices of low-fat cheese for lunch.
• For lunch, prepare a vinaigrette, fish baked in foil.
• You can eat one pomegranate as a snack.
• For dinner, you can cook rice porridge in skim milk, drink a glass of rosehip broth.

Cholesterol diet recipes

So that when switching to a hypocholesterol diet the person did not experience discomfort, the menu should include recipes for nutritious and varied dishes.

Cheesecakes

Products composition:

Preparation

Break the eggs and separate the yolks from the whites, add sugar to them, mix thoroughly until foam forms. Take cottage cheese, beat it well with a blender, and add them to the sugar and egg mass. Put flour, semolina, raisins, continuing to stir until the mass acquires a homogeneous composition. Next, spread the cheese cakes with a spoon or wet hands on a baking sheet covered with baking parchment. Cheesecakes are baked for 15 minutes in an oven heated to a temperature of 180 degrees Celsius.

Gazpacho

Products composition:

• large tomatoes - 3 pcs.;
• cucumber - 1 pc.;
• sweet pepper - 1 pc.;
• 1 slice of white bread;
• garlic - 2 cloves;
• olive oil - 1 tbsp a spoon;
• salt, spices and ice to taste.

Preparation

First, you need to prepare the tomatoes: they are scalded with boiling water and peeled. Next, you need to take the bread crumb and fill it with water at room temperature. You also need to prepare the cucumber, pepper and garlic by peeling them. Then the vegetables are transferred to a blender, adding soaked bread there, and grind everything until smooth. Finally, olive oil and chopped herbs are added to the gazpacho. If the soup is prepared in summer, you can put some ice in it.

Seafood salad

Products composition:

Preparation

First, you need to grind salmon and squid, put shrimp and pepper to them, having previously cleaned and chopped. Next, they are engaged in tomatoes: peel them off, remove seeds, remove juice, and chop the remaining pulp. After combining all the products, mix them well, and then add oil, lemon juice or vinegar as a dressing, if desired.

The results of a cholesterol diet

This diet is useful in that it allows you to normalize the level of cholesterol in the blood, as well as keep the blood vessels and liver healthy for many years. Already a couple of days after the start of the diet h a person will be able to get rid of the usual symptomsbecause the organs of the digestive system will experience less stress.

It should be understood right away that in order to achieve the desired healing effect, you will have to strictly follow a cholesterol diet for many weeks and months. The diet must be combined with taking special medications.

Given the balanced composition of the diet, everyone can apply it. The fruits, vegetables, grains and lean meat recommended by her for consumption, presented in the table of permitted foods, will provide the body all the necessary nutrients and minerals, minimizing possible negative effects. According to cardiologists and gastroenterologists, it is this nutritional system that is beneficial for people with excess cholesterol. This diet has many advantages: it can be followed for many months without any serious deterioration in well-being.

Conclusion

The hypocholesterol diet is considered by many experts as a very effective nutritional technique that eliminates the unpleasant symptoms associated with excess cholesterol in the blood. But the positive effect of such a diet may appear provided that a person will strictly observe it for a long time, using a table of products to compile the menu. According to nutritionists, it is great as your main diet for the rest of your life.

The basic principle is the exclusion from the diet of foods rich in animal fats, with which the body receives large portions of cholesterol. In addition, it is necessary to choose the most useful methods of cooking products, excluding frying from this list, which does not bring anything but harm to the body.

Content

Cardiovascular diseases, the development of which is associated with atherosclerotic vascular lesions, occupy the leading place in the world among the causes of death. Among the risk factors for the progression of heart disease, doctors identify high cholesterol levels, unhealthy diet, and the presence of arterial hypertension. To reduce the risk of progression of heart pathologies, it is necessary to adhere to a cholesterol diet.

Why do you need a cholesterol diet for patients with hypertension

One of the most popular ailments of our time is hypertension (hypertension, arterial hypertension). It is caused by a persistent increase in blood pressure from 140/90. The onset and progression of the disease is closely related to the presence of risk factors in the patient, which are divided into endogenous (internal) and exogenous (external) causes. The first are:

• genetic predisposition;
• gender (in men it develops more often);
• age (from 50 years old);
• obesity;
• diabetes;
• pregnancy, menopause, menopause.

Individuals with an excitable nervous system are more likely to develop hypertension. As for the exogenous risk factors for the development of arterial hypertension, they include:

• alimentary reasons: consumption of table salt more than 5 g / day, alcohol and coffee abuse, deficiency of magnesium, potassium, selenium;
• smoking;
• sedentary lifestyle;
• mental overwork, stress, depression.

Cholesterol harm

Cholesterol is vital for the human body, but its excess can be harmful, and sometimes irreparable for patients with hypertension. Deviation from the norm downward is also dangerous. At its core, cholesterol is an organic compound, a natural lipophilic (fat-soluble) alcohol. By itself, it does not dissolve in water, therefore it uses proteins for transport through the bloodstream.

As a result of this synthesis, lipoproteins are formed, which are divided into 2 groups: high density (HDL) and low density (LDL). High molecular weight (good) cholesterol is not harmful to health. Low-density lipoprotein can be deposited on the walls of blood vessels, forming cholesterol plaques, which can harm the body. Due to the formation of blood clots and blockage of blood vessels, patients may develop the following diseases:

• heart attack;
• stroke;
• violation of the myocardium;
• atherosclerosis;
• cholelithiasis;
• obesity;
• diseases of the reproductive system.

Bad cholesterol is especially dangerous in hypertension, because the arteries are his means of transportation. Low density lipoproteins, passing through the blood vessels, destroy them from the inside. The artery itself becomes stiff, its walls weaken, provoking destructive consequences. Cholesterol plaques interfere with normal blood circulation, which results in high blood pressure.

The benefits of diet

For hyperlipidemia (an abnormally high level of fat in the body), a cholesterol-lowering diet will help. With the help of a balanced diet, you can reduce the level of bad cholesterol, increase the elasticity of blood vessels. The benefits of a cholesterol diet for patients with hypertension:

• improves blood flow, which reduces the risks of developing heart pathologies;
• blood thinns, which helps to normalize blood pressure;
• a balanced diet is well tolerated by patients, they are not tormented by a feeling of hunger;
• due to the predominance of polyunsaturated fatty acids in the diet and the absence of animal fats, a rapid normalization of weight occurs;
• the diet can be followed for a long time without harm to health.

What is the essence of the cholesterol diet

Medical number of the hypocholesterol diet for hypertension - table number 10. The developed diet is aimed at normalizing general metabolism and lipid metabolism, slowing the progression of hypertension and the risk of atherosclerosis. The basic principles of a cholesterol diet:

• cholesterol-containing foods (brains, kidneys, pork, beef liver and others) are completely excluded from the diet;
• the total fat content during the diet is reduced to 70 g / day (out of 8% for the animal fat content);
• the introduction of unrefined cold-pressed vegetable oils into the diet, which contain phospholipids, phytosterols, squalene and phytostanols - substances that prevent the development of cardiovascular diseases (olive, sunflower, linseed);
• reducing the calorie content of dishes, which requires limiting simple carbohydrates, alcohol, animal fats;
• enrichment of food with complex carbohydrates: dietary fibers, which are found in grains, vegetables and fruits;
• the introduction of vegetable protein contained in legumes, soybeans and cereals;
• when cooking products, preference is given to steam cooking, as well as boiling, baking without the use of fat.

Products table

The hypocholesterol diet for patients with hypertension is mainly a fruit and vegetable diet. Vegetables, fruits and berries should be included in every meal. Purple and red fruits are especially useful, because they contain polyphenols that stimulate the production of HDL (tomatoes, red peppers, blueberries, grapes, and others). In second place is seafood, because their source is omega-3 unsaturated fatty acid, which helps to reduce blood clots. Allowed foods for hypertensive patients:

Healthy foods, 100 g
Vegetable oils
Meat of chicken, turkey, rabbit, calf without skin, fat, tendons
Sardine, salmon, mackerel, tuna, seafood cocktails
Any cereals, durum wheat pasta
Vegetables, dried fruits, fruits
Kefir 0-1%, low fat cottage cheese

Foods that are strictly prohibited during a cholesterol diet are very high in bad cholesterol. Completely excluded:

Prohibited foods, 100 g
Pork, lard and offal
Beef liver, kidneys, brains
Mutton
Sausages
Smoked, salted fish, squid, shrimps, red / black caviar, oysters
Butter, peanut, palm, coconut oil, margarine
Sour cream 30%, cream, cottage cheese 18%
Confectionery and bakery products

With the permission of the doctor, during a hypocholesterol diet, a patient in remission can be pampered with some foods. Among them:

Sample menu of a standard cholesterol-lowering diet

During the development of a cholesterol-lowering diet, it should be remembered that the basis of the menu is vegetables. Fruits and berries are best eaten raw. Garnish for meat or fish should be strictly vegetable. When compiling a diet for patients with hypertension, you must adhere to some rules:

• daily calorie intake should be: 30% for breakfast, 50% for lunch, 20% for dinner;
• it is recommended to eat every 3 hours at the same time;
• dinner must be held no later than 3 hours before going to bed;
• food should be chewed slowly to avoid overeating;
• use pepper, salt, vinegar less often;
• drink at least 2 liters of clean water per day.

Diet for a week

To lower cholesterol levels, you need a properly composed menu. The daily nutrition of patients with hypertension should be balanced and varied. It is necessary to take into account the daily intake of a sufficient amount of vitamins, trace elements, antioxidants in the patient's body, and the energy value of the diet should be no more than 2500 kcal. Sample menu for a week:

Day of week	Breakfast, g.			Afternoon snack, pcs.
Monday	Low-fat cottage cheese -100, toast with honey.	Apple - 1.	Boiled potatoes - 220, vegetable salad - 150, stewed beans - 110.	Crackers - 2, rosehip decoction - 1 glass.	White fish baked with lemon - 100, tomato salad with herbs.
	Boiled mushrooms - 120, natural juice - 110, croutons.	Low fat yogurt - 1 glass.	Boiled chicken fillet - 50, kefir - 250.	Oatmeal cookies - 2, fruit compote - 1 glass.	Buckwheat porridge - 150, vegetable salad - 200.
	I boiled spaghetti - 200, kefir - 250.	Grapefruit - 1.	Boiled rice - 70, Braised rabbit - 50, vegetable salad - 110.	Baked apple with honey - 1.	Lean soup - 150, croutons, cabbage salad - 110.
	Cheesecakes - 100, yogurt - 250.	Orange - 1.	Okroshka - 150, whole grain bread.	Pomegranate - 1.	Baked tuna - 100, vinaigrette -70.
	Rice porridge on the water - 150, rosehip broth - 250.	Apple - 1.	Vegetarian borscht - 150, boiled potatoes - 70, baked chicken breast - 70.	Cheesecakes - 2, kefir - 1 glass.	Corn porridge - 100, cucumber salad - 110, croutons.
	Freshly squeezed fruit juice - 150, corn flour tortilla.	Low-fat yogurt - 1.	Boiled beans - 150, vegetable salad with flax seeds - 110, whole grain bread.	Soft-boiled egg - 1.	Vegetarian soup 110, fish cakes 100, green tea 250.
Sunday	Low-fat cottage cheese - 100, crackers with jam, coffee - 200.	Grapefruit - 1.	Stewed cabbage - 150, steamed meatballs - 70.	Walnuts - 3.	Tuna fillet - 50, vegetable salad - 150, croutons.

Recipes

To facilitate the task of drawing up a balanced menu for patients with hypertension, it is worth using one of the recipes. Cooking is carried out in the oven, steamed or in a slow cooker.

Ingredients:

• zucchini - 1 pc.;
• carrots - 1 pc.;
• bell pepper - 2 pcs.;
• potatoes - 2 pcs.;
• green peas - 200 g;
• bay leaf - 1 pc.

Cooking method:

1. Rinse vegetables, peel, cut into cubes.
2. Dip potatoes, carrots in boiling water, boil for 10 minutes.
3. Then add bay leaf, bell pepper, zucchini.
4. Cook for 3-5 minutes.

Shchi with chicken breast

Ingredients:

• boiled chicken breast or fillet - 150 g;
• white cabbage - 300 g;
• potatoes - 2 pcs.;
• carrots - 1 pc.;
• onions - 0.5 pcs.;
• sunflower oil - 2 tbsp. l .;
• salt - on the tip of a knife;
• garlic - 1 clove;
• greens, bay leaves.

Cooking method:

1. Cook the chicken breast separately, cut into pieces.
2. Dip chopped vegetables, salt, bay leaf into boiling water (not broth!), Cook until tender.
3. At the end of cooking, add chicken pieces, sunflower oil, garlic, herbs.

Steam fish cakes

Ingredients:

• minced lean fish - 300 g;
• chicken egg - 1 pc .;
• sour cream 10% - 2 tbsp. l .;
• semolina - 0.5 tsp;
• salt - on the tip of a knife;
• greens.

Cooking method:

1. Add semolina to the minced fish, stir.
2. Then place the egg, finely chopped herbs, sour cream, salt, mix, form cutlets.
3. Put on a steamer grid, cook for 20 minutes.

Fish and shrimp salad

Ingredients:

• peeled shrimp - 150 g;
• slightly salted salmon - 100 g;
• bulgarian pepper - 1 pc.;
• tomato - 1 pc.;
• corn or olive oil - 1 tbsp l .;
• lemon juice to taste.

Cooking method:

1. Cut the salmon into strips, add the whole shrimp.
2. Cut the pepper into cubes, place with the rest of the food.
3. Peel the tomato, remove the seeds, squeeze the juice, cut the pulp into cubes.
4. Pour oil over mixed foods and drizzle with lemon juice.

Curd smoothie with strawberries and black currants

Ingredients:

• low-fat cottage cheese - 150 g;
• currants - 10 pcs.;
• strawberries - 10 pcs.;
• homemade yogurt - 1/3 cup;
• honey - 0.5 tsp.

Cooking method:

1. Grind strawberries in a blender, add honey, mix everything.
2. Whisk the yogurt, cottage cheese, currants separately.
3. Take a glass for desserts, first put the curd mass, and put the strawberries and honey on top.

Video

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Everyone wants to be beautiful and healthy, but about a quarter of Russians are overweight, more than two million compatriots are sick with diabetes, over 18 million people in the world die from cardiovascular diseases every year.

The most common cause of such diseases is high blood cholesterol levels. A cholesterol-lowering diet will help prevent aging problems.

Cholesterol (CS) is one of the main friends and enemies of our body in one person. A hypocholesterolemic diet is prescribed to people if they are at risk of diseases associated with a violation of lipid metabolism, which depends on the ratio of lipoproteins of different densities.

Those that have a low density are called "bad" because they do not cope with the transport of cholesterol, leaving some in the vascular bed.

An unstable lipid can be oxidized, creating conditions for an inflammatory process that destroys the walls of blood vessels. "Good" cholesterol with high density can block oxidation and reduce excessive concentration of cholesterol in the blood. It transports fatty components to the liver, clearing the walls of the arteries.

Cholesterol is a vital substance for the body that promotes the production of vitamin D, the synthesis of hormones, the secretion of bile, and the normal functioning of the immune and nervous systems. 80% of the body provides itself with cholesterol itself, the rest comes from food.

Violation of fat metabolism is dangerous by the development of atherosclerosis and its consequences.
We cannot control the production of cholesterol in the liver, but we must monitor our dietary habits. Changing your diet is a surefire way to reduce your diet at the expense of externally supplied foods.

Who needs such a diet

Cholesterol is a natural fat-binding alcohol. It is contained in the cells of any living organism. The main sources of bad cholesterol are animal and trans fats. If the total cholesterol values \u200b\u200bon the lipid profile exceed 5.5 mmol / l, you can think of excess cholesterol production.

The most vulnerable organ in this regard is the circulatory system: with high cholesterol levels, the likelihood of heart attack and stroke increases several times.

An excess of "bad" cholesterol contributes to the accumulation of clots in the vessels, which impede the blood supply to organs. External signs of excess cholesterol may be yellow spots under the eyes, small wen in the corners of the eyes.

At a high risk of developing atherosclerosis, a hypocholesterol diet is prescribed. Lack of control over lipid balance is dangerous for a number of complications:

Nutritionists and cardiologists have developed a special diet for patients who have a history of:

The level of cholesterol is also influenced by smoking, obesity, liver problems associated with stagnation of bile (for example, with alcoholism), excess adrenal hormones, deficiency of thyroid hormones, taking certain medications, and a sedentary lifestyle.

A low-cholesterol diet is contraindicated for pregnant and lactating women, children and people with a history of oncology and renal pathologies.

Cholesterol-lowering diet: what is it

The cholesterol-lowering diet is based on the tenth dietary table. Table number 10 is prescribed for hypertensive patients, patients with heart defects and rheumatism, diseases of the nervous system and circulatory disorders.

If atherosclerosis is detected, a hypocholesterol diet is required. Physicians have developed specific recommendations that will help maintain health for a long time.

Table 10 is based on the following principles:

1. Limiting the amount of salt to 5 g / day. Prepare food without salt, add it to ready meals. Avoid pickles and marinades.
2. Normalization of the amount of consumed fluid - 1.5-2 l / day. in small doses.
3. Reduction of% saturated fat to 7% of total calories. At a rate of 2000 kcal / day. milk, meat, chocolate should be consumed only 15g.
4. Reducing the consumption of foods containing saturated fatty acids: high-fat dairy products, eggs, animal fat. Replacement of butter with vegetable fats (without heat treatment).
5. Control of the receipt of spenders with food (cookies, margarine, sweets, chips) - up to 1% per day.
6. Reducing cholesterol intake to 300 mg / day. by reducing the consumption of liver, eggs, sour cream, sausages - prevention of cardiac pathologies.
7. Competent (gentle) thermal processing of products. Distribution of the daily food intake into several servings: breakfast - 25%, snack - 10%, lunch - 35%, afternoon snack - 15%, dinner - 15% of the total calories.
8. Reducing the amount of fat in the diet mainly due to gastronomic products (sausages, canned food, fast food), fried fatty meat. Replacing fatty foods with foods that reduce cholesterol synthesis and promote the elimination of cholesterol from the body.
9. The average amount of polyunsaturated fatty acids is 35% of the daily requirement of foods. Inclusion in the diet of foods rich in polyunsaturated fatty acids (? -3): seafood, fish, poultry, vegetable oil.
10. The use of fiber (5-10 g / day) to remove harmful cholesterol. Coarse fibers are rich in cabbage, oatmeal, legumes, barley, prunes, apples. Control of the fiber norm - 35g / day. can be obtained from unrefined grains and vegetables.
11. Supplementing the diet with plant sterols that block fat storage: vegetables, cereals, olive and linseed oil.
12. Refusal from strong meat broths, smoked products, pickles, baked goods.

A standard cholesterol-lowering diet will restore fat metabolism and help control weight. The norm for an adult is 1 kg of weight - 1 g of fat. By the way, lard has been rehabilitated today, since it contains much less cholesterol than butter.

The table will help you navigate the menu.

Product names	Allowed	Forbidden
Meat, eggs	Lean meats (chicken, turkey, veal, rabbit). Eggs - 1 pc. / Day, (preferably semi-liquid), protein - unlimited.	By-products, sausages, sausages, pates. Duck, goose, pork, beef. Egg yolks (limited).
Fats	Vegetable oils - olive and flaxseed without heating - 2.5 l / day.	Butter, trans fats (margarine, spread, industrial mayonnaise, confectionery)
Dairy products	Fermented milk products - kefir, yogurt, cottage cheese, cheese	Cream, high-fat hard, smoked and processed cheeses, whole and condensed milk
Seafood	Red and sea fish, unsalted herring	Fish caviar, shrimps, squid, oysters
Cereals	Brown rice, rolled oats, buckwheat, wheat germ	Premium pasta, semolina
Confectionery	Whole grain bran bread, oatmeal cookies, sorbet, puddings	Industrial confectionery on trans-fats
Fruits and vegetables	Any vegetables, fruits and unsweetened dried fruits, walnuts, almonds, fresh herbs. Avocado is very useful, at least 100g / day.	Chips, French fries, caramelized or chocolate-covered fruits, pistachios, peanuts, hazelnuts
First meal	Vegetable soups, low-fat broths	Concentrated soup, dishes based on strong meat broth
Dessert	Popsicles, candies with natural sweeteners x	Butter cream, chocolate and honey in large quantities, sugar, fructose
Beverages	Clean water without gas, tea (especially green), coffee, fruit drinks, compotes	Cocoa, strong coffee or cream tea
Spice	Any spices and low-fat sauces	Industrial ketchup and mayonnaise

The most useful citrus fruit is grapefruit, which should be eaten with a white film. It is important to add coarse fiber to the diet, which can be obtained from fresh vegetables. For example, broccoli, which is rich in fiber that is not digested by the body, reduces the absorption of cholesterol in the intestines. Every day you need 400g.

A valuable product is oyster mushrooms, which contain lovastin, a natural statin that reduces the synthesis of cholesterol in the body (the norm is 9 g / day). Thinns blood and fish oil from northern red fish (not to be confused with fish oil - a source of vitamin A, which is given to children).

Omega-3 fatty acids (the norm is 2 g / day or 100 g of herring, salmon, salmon) directly contribute to the elimination of cholesterol from the plaque.

Expert opinion on the diet with high cholesterol - in this video

Some nuances of low-cholesterol nutrition

The advice of nutritionists will help you understand the features of proper nutrition:

• White flour baked goods are empty calories, but whole grain bran bread will be healthy;
• It is worth supplementing the diet with vegetarian soups - cabbage soup, beetroot soup, okroshka;
• You can use lean meat, fish and poultry in boiled or baked form;
• Dairy products should be low in fat. Preference should be given to fermented milk options - cottage cheese, kefir, etc.;
• You can cook steamed omelets (the norm is 1 egg per day);
• Porridge (brown rice, oatmeal, buckwheat) is best cooked in water;
• Every day you need to include in the menu fresh vegetables (up to 5 types of different colors), fruits and especially berries;
• It is important to control the water balance: in addition to clean water, you can drink weak tea and coffee, fruit drinks, fruit drinks.

The recommended dietary adjustment is not radical. When switching to a standard cholesterol-lowering diet, it is enough to reduce the number of snacks, replacing them with a full breakfast or lunch, because an ordinary sandwich is an abundance of butter, gastronomic delicacies and empty calories. In addition, he is usually eaten not alone.

Legumes will help you get rid of excess cholesterol: soy meat has the same protein content as animal meat, and it does not contain saturated fat.

Cholesterol-lowering diet - menu for the week

Sample breakfasts:

• A cup of milk, 1 tsp. honey, crackers;
• Fresh (100 g), toast, stewed mushrooms (100 g);
• Cottage cheese (100g), toast, honey, coffee, crackers;
• Oatmeal, millet, buckwheat porridge on water, milk (1 stack.), A spoonful of honey, baked apple with cinnamon, cracker.

Lunch menu options:

• Boiled potatoes or beans (100-200g), light vegetable salad, pear;
• Tuna fillet (50 g), bread (1-2 c.), Vegetable salad, plums (1-2 pcs.);
• Spaghetti (180-190 g), soft-boiled egg, bread, jelly;
• Vegetarian soup, vegetable salad, toast, mozzarella slice.

Sample menu for dinner:

• Kefir (1 stack.), Steamed chicken fillet (50 g), boiled rice (70 g), salad.
• Baked potatoes (75 g), steamed fish or fish cakes (100 g), vegetable salad, green tea, oatmeal cookies.
• White fish cooked in foil in the oven, herbs, tomatoes (140 g), apple.
• Turkey fillet with a portion of buckwheat porridge, salad.

Dessert options:

• Fruit icecream.
• Jelly made from fruits, juices, milk.
• Oat cookies.

When thermal processing products, it is important to follow some rules:

• The fat layer and skin are removed from the meat before cooking - it is in this appetizing crust that the maximum cholesterol is contained.
• When boiling the broth, not only the foam is removed, but also the floating fat (this can be done chilled).
• When preparing food, instead of a frying pan, it is better to give preference to an oven or double boiler.
• It is better to make mayonnaise at home or use a different lemon juice and spice sauce with a minimum of olive oil.

High cholesterol recipes

The standard hypocholesterolemic diet, the approximate menu of which pleases with a variety of delicious dishes, can be used with pleasure constantly.

Recipes to help make a healthy diet enjoyable and beneficial:

1. Tomatoes with cheese. Put the halves of peeled tomatoes, grated cheese, olives on toasts fried in a pan or in a toaster. Sprinkle with basil herbs (garlic can be added) and bake in the oven for 10 minutes. at 170 °.
2. Vegetable soup. Prepare broth from carrots, parsley root, mushrooms, onions, celery. Season with spices and olive (linseed) oil (1 tablespoon). Fry grated carrots and onions in olive oil, add finely chopped ginger and garlic. Add frying to the soup, salt and boil. Grind the finished dish in a blender until puree, season with olive oil. Put greens and halves of olives in a plate.
3. Potato cutlets. Prepare regular mashed potatoes. Add a raw egg and herbs to it. Prepare breading from grated hard cheese and ground crackers. Form potato dough cakes and roll in breadcrumbs. Fry in olive oil for 2-3 minutes on each side.
4. Porridge with mushrooms. Prepare buckwheat (millet, pearl barley) porridge separately. For dressing, fry the chopped onion in olive oil (2 tablespoons) along with mushrooms (0.5 kg), add pepper and salt. Mix the dressing with the porridge.
5. Sweet pilaf. From products you will need brown rice (1 cup), olive oil (3 tablespoons), carrots (1 pc.) And dried apricots (200g). Boil the rice separately until half cooked. Vegetables and dried fruits are chopped and fried in a cauldron with oil. (Dried apricots can be soaked for a while). Add a little water, combine all the products and simmer over low heat until the moisture evaporates.

It has been experimentally established that with the help of a hypocholesterol diet and a healthy lifestyle, you can reduce cholesterol levels by 15% and without statins. Proper food can reduce the production of cholesterol, inhibit its absorption and accelerate excretion.

In addition to direct benefits, there is also a pleasant bonus in the form of rejuvenating the body: blood flow and elasticity of blood vessels improve, weight and blood pressure stabilize, blood thinns, skin turgor improves, and the quality of hair and nails improves.

Professor E. Malysheva talks about superfoods against cholesterol plaques in blood vessels in the program “Living Healthy”.

26-10-2014

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This article is based on scientific evidence written by experts and reviewed by experts. Our team of licensed dietitians and beauticians strives to be objective, impartial, honest and present both sides of an argument.

It is known that an increased level of cholesterol in the blood contributes not only to gaining excess weight, but also to the development of such serious diseases as atherosclerosis, dyslipidemia, ischemic heart disease and other diseases of the cardiovascular system. That is why nutritionists are advised to control blood cholesterol levels. And for those who have already encountered this problem, there is a specially developed hypocholesterol diet that allows you to lower cholesterol levels and normalize the general condition of the body.

Cholesterol is a vital component produced by liver cells and is of great importance for the stable functioning of the entire body. Processes such as the production of sex hormones, the formation of bile products, the conversion of sunlight into vitamin D necessary for the body, isolation of nerve fibers and the metabolism of vitamins A, K, and E cannot do without cholesterol.

With all this, an increase in blood cholesterol is fraught with the following consequences for a person: an increased risk of atherosclerosis (blockage of arteries), the risk of heart attack and coronary disease, angina pectoris and other cardiovascular diseases.

Many people face the problem of high cholesterol levels these days. Nutritionists associate this ailment with the presence in our diet of a large number of unhealthy and fatty foods, as well as with the wrong lifestyle. Among the causes of this disease can also be distinguished: unbalanced diet, heredity, limited mobility, excess weight, smoking and regular alcohol consumption. From the foregoing, it becomes clear that the level of cholesterol is very important for the body, and its fluctuation can lead to the development of many serious diseases. That is why it is so important to identify this ailment in time and follow all the recommendations for its cure, one of which is a special diet.

The essence of the cholesterol diet

The hypocholesterol diet is a joint development of experienced doctors and nutritionists to normalize blood cholesterol levels. Strict adherence to the rules of this dietary program allows not only to improve health and change the way of life for the better, but also to feel a general surge of strength, losing extra pounds. Like any other technique, the hypocholesterol diet has basic principles, strict adherence to which gives visible results. The essence of the dietary program is to reduce the level of harmful substances in human blood. That is why the main postulate of the hypocholesterol diet is a complete rejection of "harmful" fats.

• Complete rejection of fats or limiting their consumption. Products containing palm, coconut and butter, animal fats are completely excluded from the diet.
• Eating uncooked fish at least 2 times a week.
• Avoiding fatty meat and replacing it with rabbit, chicken and veal.
• Prohibition of alcohol.
• Restriction or complete rejection of sweet and starchy foods.
• Introduction to the diet of vegetables, fruits and low-fat dairy products.
• Replacing fried food with boiled or stewed food.
• Replacing mayonnaise with lemon juice and low-fat spices.
• The cooked broth should be chilled and free of fat.
• The chicken is cooked without fat and skin.

"Useful" hypocholesterol diet: table of permitted and prohibited foods

Product group name	Recommended	Is prohibited
Meat	Lean meat (chicken, turkey, veal, rabbit, game)	Fatty meat, sausages, sausages, wieners, pates, duck, goose, offal.
Eggs	No more than 2 eggs per week, protein	Egg yolk
Dairy	Skim milk or 0.5% fat, kefir, low-fat and unsweetened yogurt, cottage cheese, cheese 20% fat.	Fatty cottage cheese, sour cream, cream, ice cream, processed cheese, whole and condensed milk.
Fats	Up to 2.5 tablespoons of sunflower, corn, soybean and olive oil. limited amount of soft margarine	Pork lard, butter, palm oil, coconut oil, animal fat, hard margarine.
A fish	Saltwater fish at least 2-3 times a week.	Fatty fish: salmon, sardine, tuna, cod, mackerel, flounder, herring, flounder. Oysters, caviar, shrimp and squid.
Fruits and vegetables	All types of fresh and frozen vegetables, corn, legumes, dried fruits.	French fries and chips, candied fruits, pistachios, peanuts and hazelnuts.
Cereals and baked goods	Brown rice, oat biscuits, sorbet, low fat puddings, oatmeal, whole grain bread, durum pasta.	Biscuits, rolls, rich bagels, pastries, cakes and other pastries.
Sweets	Jelly, fruit ice cream, frozen juice.	Chocolate, butter creams, toffee, candy, marmalade, syrups, sugar, glucose and fructose.
Beverages	Fruit juices without sugar, mineral water, tea, weak coffee,	Creamy coffee, cocoa, alcoholic drinks.

The cholesterol diet menu should include only permitted products, which, apparently, are not so few, which gives scope for culinary solutions.

Sample menu for a cholesterol diet for a week

• Breakfast: 1 glass of milk with toast spread with honey;
• Lunch: an Apple
• Dinner: vegetable soup, 100 grams of boiled chicken, a slice of bread, vegetable salad with olive oil;
• Afternoon snack: tangerine
• Dinner: 125 grams of boiled beans, 100 grams of oatmeal in water, 1 stewed apple, tea with 2 low-calorie crackers.

• Breakfast: 1 egg, sugar-free fruit juice, margarine toast.
• Lunch: 1 pear
• Dinner: 200 grams of vegetable soup, 100 grams of boiled veal, cabbage salad with carrots, seasoned with olive oil, 1 slice of bread;
• Afternoon snack: 50 grams of homemade cheese, 1 slice of wholemeal bread.
• Dinner: vegetable salad, diet yogurt, 1 oatmeal cookie, green tea.

• Breakfast: 100 grams of boiled beans, 1 toast, weak coffee.
• Lunch: 1 peach.
• Dinner: Boiled rice with boiled chicken, about 200 grams, 1 glass of low-fat yogurt, tomato and cucumber salad.
• Afternoon snack: 1 orange
• Dinner: Boiled potatoes, baked fish, cabbage and apple salad.

• Breakfast: Oat flakes in water, cranberry jelly.
• Lunch: 1 toast, tea, stewed apple
• Dinner: Boiled potatoes, boiled turkey, beet salad.
• Afternoon snack: 1 pear.
• Dinner: White fish baked in foil with tomato and lemon juice, vegetable salad.

• Breakfast: 100 grams of low-fat cottage cheese, 1 stewed apple, 1 toast, tea.
• Lunch: 1 banana
• Dinner: vegetable soup, spaghetti with mushrooms in tomato sauce, salad of tomatoes, cucumbers and bell pepper
• Afternoon snack: 1 glass of kefir, 1 oatmeal cookie
• Dinner: Grilled turkey steak, brown rice, apple and cabbage salad.

• Breakfast: low fat pudding; tea, 1 slice of bread;
• Lunch: fruit ice cream;
• Dinner: Silver hake in its own juice, vegetable salad, 2 slices of bread;
• Afternoon snack: 1 plum, 1 pear;
• Dinner: turkey, boiled potatoes, cucumber and tomato salad.

• Breakfast: oatmeal in water, 1 egg, milky coffee with milk.
• Lunch: cherry jelly.
• Dinner: vegetable soup, 100 grams of boiled veal, radish and cabbage salad.
• Afternoon snack: 1 orange;
• Dinner: 150 grams of cottage cheese, 1 stewed apple, 1 toast.

Despite significant restrictions in the diet, the diet of a person with high cholesterol levels can be quite complete and varied. Among the most popular and interesting recipes are such dishes as risotto with vegetables and chicken, stewed vegetable stew with rabbit meat, steamed turkey fillets with broccoli and asparagus, boiled rice with stewed fish, okroshka with boiled chicken fillet and other delicious dishes.

To maintain good health and vitality for many years, a hypocholesterol diet should be followed not only for the duration of treatment, but also in later life.

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A hypocholesterol diet is prescribed by doctors with an increased cholesterol index in the blood.

A high index of lipoproteins in the blood, not only worsens the general condition of the body, but also provokes life-threatening pathologies.

What is cholesterol and why is it needed?

Cholesterol is a fat-containing alcohol substance that is a building block for all cell membranes in the body. Many life processes cannot take place without cholesterol.

Cholesterol is essential for the production of hormones and the function of the endocrine organs.

Only with the assistance of cholesterol is the production of vitamin D.

Reproductive function also depends on the synthesis of cholesterol molecules.

The synthesis of cholesterol molecules occurs in liver cells, and the body independently produces 80.0% of everything necessary for life. The remaining 20.0% of cholesterol enters the body through food.

Not always, cholesterol ingested with food benefits the body, most often, these are low molecular weight lipoproteins that are deposited on the inner lining of blood vessels, causing the development of such pathologies:

• Plaque build-up on the arteries and blockage of the lumen;
• Pathology of atherosclerosis;
• Blood clots - thrombosis;
• Acute coronary insufficiency;
• Unstable angina;
• Ischemia of the heart organ - heart attack;
• Cerebral artery hemorrhage - stroke.

Not always, cholesterol ingested with food is beneficial for the body

Reasons for the increase

Doctors call one of the main reasons for a high cholesterol index - this is the wrong way of living, as well as non-observance of the food culture.

Many people have switched to processed foods, which negatively affects lipid metabolism and an increase in low molecular density lipoproteins.

In addition to an unbalanced meal, the following risk factors for an increase in the cholesterol index can be noted:

• Genetic hereditary predisposition;
• Chronic degree of alcoholism;
• Lack of physical exertion on the body - physical inactivity;
• Nicotine addiction;
• Overweight is a pathology of obesity.

All these factors lead to the development of dangerous pathologies, which quite often lead to death.

In order to avoid such a fate, it is necessary to timely diagnose the body for cholesterol, and if it rises, start by adjusting the diet.

Doctors prescribe a cholesterol-free diet.

Quite often, after applying this diet, the cholesterol index comes to standard values.

Who needs a diet?

Nutritionists, together with cardiologists and endocrinologists, have developed a hypocholesterol therapeutic diet, which must be used in case of the development of such diseases in the body:

• Pathology of atherosclerosis;
• Ischemia of the heart organ;
• Heart arythmy;
• Unstable angina;
• High blood pressure index;
• Hypercholesterolemia;
• Dyslipidemia of genetic hereditary etiology;
• Disease of the endocrine organs - diabetes mellitus;
• Diseases of the hematopoietic system.

This diet allows you to quickly lose those extra pounds, which were provocateurs of a high cholesterol index.

A hypocholesterol diet is recommended for men over 40 years old, and for women in menopause. With proper adherence to this diet, lipid metabolism is restored, as well as high blood pressure decreases and the efficiency of the heart organ is normalized.

In patients with diabetes mellitus, a hypocholesterol diet, in addition to cholesterol, also lowers glucose in the blood.

A distinctive feature of the hypocholesterol diet

The hypocholesterol diet is a specially developed system of proper nutrition that allows you to maintain the level of lipoprotein molecules at the normative levels.

Subject to all the principles of the diet, the patient will quickly feel its therapeutic effect, and will also see a decrease in extra pounds.

After reducing excess fat, a person will become more active and feel better.

It is only necessary to follow all the rules of the developed hypocholesterol diet.

Individual rules

The rules of the hypocholesterol diet are quite simple, and following them will bring a positive result for the body:

• It is necessary to give up animal fats, or reduce their consumption to a minimum. Do not use foods containing palm trans fat or coconut fat in your diet. Limit or exclude butter from food;
• At least twice a week, use steamed fish, or by baking;
• Change in the diet of fatty meats, for lean meats - rabbit, chicken, or turkey;
• Stop drinking alcohol completely;
• Quit smoking;
• Refuse the use of flour and sweet products;
• 60.0% of the total daily diet should be vegetables and fresh fruits, you also need to include garden herbs in the menu;
• Do not use the method of frying food for cooking, replace this method by stewing food, or boiling them in water;
• When preparing broth from meat, it is necessary to remove all fat from it as much as possible;
• Before cooking chicken, you need to remove the skin and excess fat from it;
• You need to cook dishes without salt, then you can add a little salt before eating;
• Salt should be in the minimum volume - no more than 5.0 grams;
• It is necessary to monitor the use of water - not less than 1500 milliliters per day.

What can and can not be eaten?

Table of foods that can and should not be consumed with a cholesterol diet:

product name	you can eat	you can not eat
meat	· chicken's meat;	· Fatty meats;
	· Young veal;	· Sausages and sausages;
	· rabbit meat;	· Semi-smoked sausage;
	· Turkey.	· Sausage, smoked and bacon;
		· Duck meat;
		· Goose;
		· Meat offal.
chicken eggs	· Protein can be consumed every day;	egg yolk
	· Eggs 1 - 2 pieces per week.
milk products	· Low fat milk;	· Cottage cheese with high fat content;
	· skim cheese;	· Fatty sour cream, especially home-made;
	· Low-fat kefir;	· Heavy cream;
	Low fat yogurt;	· ice cream;
	· Low-fat cheese - mozzarella.	· Condensed milk;
		· Hard cheeses with high fat content;
		· Processed cheese.
oil and fat	· From 2 to 3 tablespoons of vegetable oil;	Lard;
	· Oils can be - olive, sunflower oil, corn and linseed.	· Butter cow butter;
		Trans fats;
		Margarine
A fish	· Marine fish at least 2 or 3 times in 7 days of the diet;	· Fatty fish - sardine, salmon fish, sturgeon, cod;
	· Seaweed.	· Seafood - mussels, oysters, shrimps;
		· Red caviar and black caviar.
fresh and frozen fruits, berries and vegetables	· All varieties of vegetables, fresh or frozen;	· fried potatoes;
	· Fruits of all kinds;	· potato chips;
	· Berries for forest and garden;	· Fruits in sugar;
	· Garden greens;	· Candied nuts.
	· Legumes;
	· Unsweetened dried fruits;
	· Nuts.
cereals and pastries	· wild rice;	· Biscuit cake, or cakes;
	Oatmeal;	· Baking;
	· buckwheat;	· Shortbread cookies.
	· Wheat groats;
	Oatmeal cookies;
	· Pasta from hard grades of grain;
	· Whole grain, rye, or bran bread.
sweet foods	· Frozen fruit juice;	· Milk and dark chocolate;
	Unsweetened jelly;	· Confectionery sweet creams;
	· Unsweetened marmalade.	· Toffee candies;
		Marshmallow and marshmallow;
		· Sweet marmalade;
		· Sugar syrups.
Beverages	· Fruit juices without added sugar;	· Cocoa;
	· Mineral water;	· Strong coffee with added cream;
	· Vegetable juices;	· Alcohol.
	· Herbal decoctions;
	· green tea;
	· Natural coffee, or instant coffee, but not strong.

The menu for the hypocholesterol diet is prepared only with approved products, and their choice is not small, so you can use recipes from available products.

Weekly menu with recipes

Monday:

• Breakfast - 200.0 milliliters of low-fat milk and 1 toast with honey;
• First snack - one apple;
• Dinner - soup with vegetable broth, 100.0 grams of boiled chicken meat, as well as a mix of vegetables cooked with olive oil and one slice of bran bread;
• Second snack - tangerine, or orange;
• Dinner - Boil 125.0 grams of beans in water until tender, boil 100.0 grams of oatmeal in water, one apple stewed with a spoonful of honey, herbal tea, or green with crackers.

Tuesday:

• Breakfast - one soft-boiled egg, toast, unsweetened fruit juice;
• First snack - one fresh pear;
• Dinner - 200.0 grams of soup in vegetable broth, 100.0 grams of boiled young calf meat, as well as a mix of cabbage and carrots cooked with olive oil, one slice of rye bread;
• Second snack - 50.0 grams of low-fat cottage cheese, one slice of wholegrain bread;
• Dinner- Vegetable mix seasoned with sesame or olive oil, low-fat yogurt in a volume of 200.0 milliliters and 1 piece of oatmeal cookies, herbal tea, or green tea.

Wednesday:

• Breakfast - Boil 100.0 grams of colored beans in unsalted water, 1 slice of toast with weak natural coffee;
• First snack - one peach, or 2 plums;
• Dinner - 150.0 grams of wild rice boiled without salt, 100.0 grams of boiled chicken meat, as well as a mix of fresh vegetables prepared with olive oil - tomatoes and cucumbers, 200.0 grams of fat-free kefir;
• Second snack - one orange, or 2 kiwi;
• Dinner- Boiled or baked potatoes with a piece of baked fish, a mix of cabbage and a green apple, season the mix with corn oil.

Thursday:

• Breakfast - cook oatmeal in water and without salt + cranberry jelly;
• First snack - an apple baked in the oven and one toast with green tea;
• Dinner - 150.0 grams of boiled potatoes without salt, 100.0 grams of boiled turkey meat, as well as red beet salad prepared with flaxseed oil;
• Second snack - one pear, or 2 plums;
• Dinner- Fish, which must be baked in foil with tomatoes and seasoned with lemon juice, prepare a mixed salad of vegetables and season with yogurt.

Friday:

• Breakfast - low-fat cottage cheese - 100.0 grams, one slice of toast and herbal tea, one baked apple;
• First snack - one banana, or orange;
• Dinner - soup with vegetables, cook spaghetti (100.0 grams), season them with mushrooms stewed in tomato sauce + salad, fresh sweet pepper, cucumber and tomatoes, seasoning it with olive oil;
• Second snack - 200.0 milliliters of kefir and one cookie (oatmeal, or biscuit);
• Dinner- Baked turkey steak, boiled rice without salt, white cabbage salad with green apple and carrots.

Saturday:

• Breakfast - Lean and not sweet pudding, 1 slice of bran bread and green tea;
• First snack - ice cream from fruits, or frozen juice;
• Dinner - fish stewed in its juice, mixed vegetable salad, and 2 slices of rye bread;
• Second snack - one pear, as well as one plum, or apricot;
• Dinner- Boiled turkey, boiled potatoes without salt, cucumber salad with tomatoes.

Sunday:

• Breakfast - oatmeal, boiled in water without salt, one soft-boiled egg, green tea;
• First snack - cherry or cranberry jelly;
• Dinner - soup with vegetables, 100.0 grams of boiled young veal, cabbage salad with daikon (radish), seasoned with sesame oil;
• Second snack - one orange, or tangerine;
• Dinner- 100.0 grams of low-fat cottage cheese, one apple baked with cinnamon in the oven, one toast.

Conclusion

A hypocholesterol diet is an excellent technique for reducing not only the cholesterol index, but also extra pounds. With all the rules of the diet, the result can be felt very quickly.