diet for high cholesterol

A diet with high cholesterol usually does not give the desired effect, it is helped only in combination with taking 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 his gender and age. You do not need to abandon such a diet, because in this caseYou will have to follow a medical diet for the rest of your life.

What does high cholesterol mean?

Cholesterol is a steroid that is essential to 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, even in the brainHowever, the situation is dangerous when the cholesterol level rises.

Cholesterol molecules are transported to tissues with the help of proteins. They are of several types:

• High-density lipoprotein (HDL). This is the so-called "good" cholesterol. They take up 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 transport its molecules to tissues. With elevated levels of LDL, an excess of this substance accumulates, forming plaques, leading to cardiovascular diseasesThere are.
• Very low-density lipoproteins (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 high levels of LDL and it is the "bad" cholesterol that he needs to reduce.

Diet Basics

A hypocholesterol diet with high levels of cholesterol is observed throughout life. It is not a completely cholesterol-free diet, as it is impossible to remove all cholesterol-rich foods from the diet. Recent studies have shown that if you follow it completelyIf left out of the way, the condition will lead to neurological and endocrine disorders.

Basic principles of dietary nutrition:

• Eating at least 400 grams of fruits and vegetables daily. Their portion can also be increased. Consumption of starchy vegetables such as potatoes and pumpkin is allowed, but in limited amounts, not exceeding the physiologically acceptable norm. Their cholesterol loadLess, but they contain carbohydrates.
• The use of vegetable protein 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 the drainage of the gallbladder.
• Limit salt intake to 5 grams per day.
• Exclusion of spicy, salty and smoked foods, sweet soda.
• Sugar consumption at the level of 5 tsp. a day. The total amount is considered with all drinks and dishes.
• Body weight control.

If necessary, you can spend vegetable, apple or kefir fasting days. If overweight, start with a cottage cheese or fruit and vegetable low-cholesterol diet, and then move on to an anti-cholesterol nutrition plan.

prohibited products

The standard LDL-lowering diet limits or completely eliminates foods containing fat. Those prohibited include:

• fatty meat and fish;
• offal;
• cream and fat milk;
• margarine

Only by this you can reduce the level of cholesterol by 10-15%. Sometimes it is not even necessary to follow the diet. It is enough to refuse the listed products, every day in the menu more vegetables and fruits, fishAnd include seafood, vegetable fats.

When creating a diet, it is important to remember that in order to lower cholesterol, it is not necessary to completely exclude fats. Their ratio is determined individually, depending on the severity of the disease. Sometimes it is up to 20%. Have to reduce, but usually the restrictions are not so significant. 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 levels, reduce the amount of carbohydrates. But with normal body weight and glucose levels, you can slightly increase the proportion of complex carbohydrates to provide the body with energy.

To reduce the amount of fat and cholesterol in the daily menu, you must adhere to the following rules:

• Fat is cut from meat, skin from poultry is necessarily removed;
• Vegetables are never cooked with meat, as they absorb fat;
• any recipe is suitable for this diet, reducing the fat content in it (for example, they take sour cream with a low fat content);
• Rice dishes, mashed potatoes, pasta are made without butter.

You should also use non-stick cookware to avoid frying.

approved product

The hypocholesterolemic diet allows the following products to be listed:

• Lean meat and fish. The most useful is cold sea fish, which contains omega-3 acids that affect the metabolism of fats.
• Vegetable oils that bind and remove cholesterol (this is not only olive, but also soybean or rapeseed oil).
• Dairy products, including cottage cheese, sour cream, low-fat cottage cheese.
• Nuts, especially walnuts and almonds, as they are high in vitamins, folic acid, magnesium and arginine. However, they contain a lot of calories, so you need to eat them in moderation.
• Cereals - buckwheat, rice, oatmeal.
• Eggs - no more than 2-4 per week depending on health status.
• Soy products. They are very useful, but we are talking only about high quality stuff, for example, you can eat tofu.
• Foods rich in 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 consumed, but only in the form of yesterday's baking or toast. Tea is also included in the daily diet. But to minimize possible harm, it should be weak and with a minimum of sugar.

Recipe

The need to follow an anti-cholesterol diet does not mean that a person is forced to eat the same dishes all the time.

Using foods that lower cholesterol, you can create a healthy and tasty menu for proper nutrition.

sour marmalade

Citrus fruits contain a lot of pectin involved in the processes of digestion. This forms a highly viscous mass that helps remove cholesterol from the body before it enters the bloodstream. Citrus fruits are good in any form. FruitsThey can be eaten raw as a salad and can also be used to make marmalade.

For its preparation take:

• orange - 1 pc . ;
• grapes - 1 pc . ;
• lemon - 1 pc . ;
• sugar - 0. 5 kg;
• water - 500 ml.

to Cook:

1. Citrus fruits are washed, squeezed from the pulp with fruit juice.
2. The coarse white fibers are cut from the peel and cut into thin strips.
3. Raw materials are placed in a saucepan.
4. Add juice and water.
5. Boil for 12-20 minutes.
6. Add sugar and keep on low heat till the mixture reaches a sticky state. On cooling it will become a marmalade.

white bean soup with herbs

Legumes - lentils, beans, peas - contain dietary fibers that are useful for the cardiovascular system. They are high in protein and can replace fatty meats in the diet. They are prepared in different ways. MediterraneanRecipes include a wide variety of dishes made with beans. For example, you can cook white bean soup with herbs.

For this you will need:

• dry white beans - 1 tbsp . ;
• 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.

to Cook:

1. The beans are soaked overnight and then boiled for 2 hours. It turns out about 500-600 g of the finished product.
2. Onions, carrots and celery are boiled for 8-10 minutes.
3. Put the beans in the pan and add the vegetables.
4. Pour in broth and water.
5. Add salt and spices.
6. bring to a boil.
7. Leave on low flame for another 15 minutes.
8. Half of the bean-vegetable mass is taken out of the soup, whipped in a blender, returned to the rest of the ingredients.

It turns out a very thick soup, in which a variety of fresh herbs are added before serving.

Carrot Cutlets

Carrots are another product that can lower cholesterol, including the pectin contained in it. From it you can make meatballs.

Important:

• medium carrots - 3 pcs . ;
• eggs - 3 pcs . ;
• flour - about 5-6 tbsp. lwith a slide;
• salt to taste.

to Cook:

1. Carrots are crushed on a coarse grater.
2. Add eggs, flour and salt.
3. Everything is mixed.
4. The cutlets are formed and cooked in a non-stick frying pan without oil or in the oven, turning over several times.

sweet pepper salad

Sweet pepper helps to strengthen blood vessels and remove cholesterol. You can make a healthy salad out of it.

For this you need:

• black pepper - 2 pcs . ;
• red onion - 2 pcs . ;
• greens - to taste;
• Vegetable oil - for dressing.

to Cook:

1. Cut vegetables.
2. Sprinkle with herbs.
3. Filled with vegetable oil.

Baked Eggplant with Ham

These vegetables contain a lot of potassium and normalize metabolism. You can cook baked 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.

to Cook:

1. Eggplants are washed, cut in half, spread on a baking sheet.
2. The ham is crushed, mixed with chopped herbs.
3. Add sour cream.
4. Spread the mixture over the eggplant and bake for 15 minutes.

You can experiment with any of the familiar recipes, changing the ingredients in them for something more useful.

diet for high cholesterol in women

With a normal level of cholesterol in the blood, there is no need for an anti-cholesterol diet, it can even be harmful. Therefore, it is necessary to know the indicators by which such nutrition is indicated. For women, the criterion is reflected in the following table:

Age	Total cholesterol, mmol/l	"Bad" cholesterol, mmol/l	"useful" cholesterol, mmol/l
35-40 years	6. 27 . So far	4. 45 . not more than	2. 12 . not more than
40-45 years old	6. 53 . So far	4. 51 . not more than	2. 28 . not more than
45-50 years old	6. 66 . So far	4. 82 . not more than	2. 25 . not more than
50-55 years	7. 15 . So far	5. 21 . not more than	2. 38 . not more than
55-60 years old	7. 77 . So far	5. 44 . not more than	2. 35 . not more than
60-65 years	7. 69. So far	5. 80 . not more than	2. 38 . not more than

It is necessary to pass appropriate blood tests and act according to the results. If the "bad" cholesterol is higher than normal, then an anti-cholesterol diet is necessary. It has been followed for a long time. Depending on the state of health, it mayMay be necessary for a lifetime.

A sample menu for 7 days for women looks like this:

day of the week	Diet
Monday	Breakfast: oatmeal boiled in water, with berries or dried fruits, toast with low-fat cottage cheese, weak tea or freshly squeezed carrot juice; Second breakfast: apple sauce, you can take with honey, but without sugar; lunch: boiled chicken breast, seasonal vegetable salad; Breakfast: a glass of yogurt; Dinner: pike perch baked with vegetables, rosehip broth
Tuesday	Breakfast: cottage cheese casserole, a glass of freshly squeezed apple juice; second breakfast: biscuit cookies, a mixture of dried apricots and apples; lunch: vegetable soup with zucchini and celery, baked chicken breast; Breakfast: baked apples; Dinner: Tomato Stewed Beans
Wednesday	breakfast: buckwheat porridge, weak tea; second breakfast: toast with honey, compote of dried fruits; Lunch: baked potatoes, vegetable salad; Breakfast: cottage cheese paste, you can add fresh berries; Dinner: vegetable stew with chicken fillet, rosehip broth
Thursday	breakfast: rice porridge, green apple, weak tea; second breakfast: toast with low-fat cottage cheese, rosehip broth; Lunch: vegetable soup, a serving of low-fat cottage cheese; Breakfast: baked apple or fruit puree; Dinner: Grilled turkey fillet, seasonal vegetable salad
Friday	Breakfast: muesli with berries and dried fruits with yogurt; second breakfast: baked apples, weak tea; Lunch: baked chicken breast with mild cottage cheese, vegetable salad for dessert - citrus marmalade; Breakfast: a glass of yogurt; Dinner: fish in tomato, boiled beans, apple
Saturday	breakfast: porridge with yogurt, but without additives; Second breakfast: toast with cottage cheese, tea; Lunch: white bean soup with herbs, a piece of boiled chicken; Breakfast: a handful of pistachios, dried fruit compote; Dinner: low-fat ham, baked eggplant with rosehip broth
Sunday	breakfast: wheat porridge, freshly squeezed apple juice; second breakfast: carrot salad with cranberries; Lunch: cooked fish, seasonal vegetable salad; Breakfast: baked apples; Dinner: stewed rabbit in sour cream, mashed potatoes, vegetable salad

This menu has been 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 those who have gout andsuffer from arthrosis, as meat contains substances that promote inflammation of the joints. With high sugar, you need to limit carbohydrates.

Features of the anticholesterol 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	6. 99. So far	4. 90 . not more than	1. 60 . not more than
40-45 years old	6. 94 . So far	4. 82 . not more than	1. 73. not more than
45-50 years old	7. 15 . So far	5. 23 . not more than	1. 66. not more than
50-55 years	7. 17 . So far	5. 10 . not more than	1. 63 . not more than
55-60 years old	7. 15 . So far	5. 26 . not more than	1. 84. not more than
60-65 years	7. 15 . So far	5. 44 . not more than	1. 91 . not more than

A sample menu for a week for a man may look like this:

day of the week	Diet
Monday	breakfast: porridge from cereals or cereals, boiled in water, tea; Breakfast: toast with cottage cheese, citrus juice; lunch: lean borscht, boiled chicken, carrot salad, compote; Afternoon snack: a slice of cottage cheese casserole; Dinner: Grilled fish and vegetables
Tuesday	breakfast: protein omelet with greens and low-fat ham, toast, weak tea; Breakfast: seasonal vegetable salad, carrot juice; Lunch: tomato soup, a portion of boiled veal, vegetable salad, dried fruit compote; Afternoon snack: a glass of kefir; Dinner: Steamed fish cake, tomato salad, cranberry jelly
Wednesday	breakfast: steamed chicken breast and toast with herbs, weak tea; Breakfast: fruit salad with yogurt; lunch: beetroot, chicken cutlets, mashed potatoes; Afternoon snack: diet cheesecakes baked in the oven or in a non-stick frying pan; Dinner: Cooked fish, vegetables
Thursday	Breakfast: buckwheat with a little butter; Breakfast: Nuts and seeds; lunch: vegetable soup, meat, tomato salad; Afternoon snack: Fruit smoothie; Dinner: Carrot Cutlets, Baked Potatoes, Berry Jelly
Friday	Breakfast: protein omelet with two eggs, cooked in the oven or steamed, green tea; Snack: biscuit cookies, vegetable smoothie; Lunch: weak chicken broth, baked eggplant with meat and cheese, compote of dried fruits; Afternoon snack: yogurt soufflé, kefir; Dinner: Cooked fish, vegetables
Saturday	Breakfast: cottage cheese with berries; Snack: Toast with cottage cheese, dried fruit compote; lunch: carrot soup with oatmeal or buckwheat, vegetable casserole; Afternoon snack: Muesli with curd; Dinner: Lean Meatballs with Rice Garnish
Sunday	Breakfast: protein omelet, biscuit cookies, green tea; Snack: Vegetable smoothie; lunch: carrot or pumpkin cream soup, boiled pike perch, vegetable salad; Afternoon snack: Fruit smoothie; Dinner: Chicken Cutlets with Diet Mashed Potatoes

Age-related dietary characteristics in men are associated with the fact that physical activity gradually decreases, therefore requiring less protein than with intensive training.

age characteristics of nutrition

With increased bad cholesterol, you need to monitor your diet, but it is important to do this taking into account age-related features.

up to 40 years

The metabolic rate is still high, but slowly begins to decline. The main function of the diet is to speed up the metabolic process.

At this time, animal protein is still important, so you need to maintain lean meat intake at least 3-4 times a week.

40-50 years old

At this time, hormonal changes begin in the body, the need for animal proteins decreases.

It is recommended to reduce the consumption of meat to 2 times a week, include more fish dishes in the diet. It is better to drink herbal or ginger tea instead of coffee.

50-60 years old

The rate of metabolic processes continues to slow down, thereby reducing the role of cholesterol, which is no longer needed in such quantities.

At this time, whole milk should be completely abandoned, replacing it with sour-milk products.

60 years later

Meat can be eaten no more than once a week, eggs - maximum 3 per week. Iron and iodine deficiency can occur in the body, so it is advisable to consume more cereals, sea fish and other foods containing these substancesIs given.

diet for overweight

Dietary nutrition, starting at a certain age, is essential for everyone regardless of weight. But if a person has severe obesity, a low-carbohydrate program is needed.

Therefore, sweets, pastries, some fruits (grapes and dates) are removed from the diet, leaving only healthy carbohydrates contained in cereals, vegetables, etc.