How to Lower Cholesterol with Diet?

Diet for high cholesterol. Health problems associated with the cardiovascular system and high blood pressure are directly related to elevated cholesterol levels in the blood. As long as a person is young and healthy, excess cholesterol coming from food is not felt, because the body is able to maintain its level in normal.

Elevated cholesterol levels depend largely on a person’s diet: it is scientifically proven that proper nutrition can reduce cholesterol levels by 10 %. To achieve optimal blood vessel health, you do not need to take medications.

With age, due to metabolic disorders, sedentary lifestyle, poor nutrition, bad cholesterol begins to be deposited on the walls of blood vessels, which leads to the formation of atherosclerotic plaques that constrict blood vessels.

Reducing high cholesterol can be a number of complex measures, including a special diet aimed at reducing weight and normalizing lipid metabolism, increasing motor activity, quitting Smoking and periodic cleansing of blood vessels. Vascular cleansing should also be carried out by following a certain anti-cholesterol diet.

WHO IS SHOWN AN ANTI-CHOLESTEROL DIET

WHO IS SHOWN AN ANTI-CHOLESTEROL DIETThe anticholesterol diet is indicated for people who have problems with the cardiovascular system – angina, myocardial infarction, stroke, ischemia, etc.As well as those who are at risk – having high blood pressure, overweight, poor heredity, diabetes, varicose veins, the elderly, who have high cholesterol levels in the blood, who smoke a lot.

It is also important for any healthy person to follow the rules of a healthy diet. According to numerous studies of scientists, certain conclusions have been made in this regard:

  • People who regularly consumed vegetables and fruits were less likely to have coronary heart disease and impaired cerebral circulation.
  • Those who are based on the principles of the Mediterranean diet in their diet lead a more active lifestyle and live to an advanced age.
  • Even the predominant use of sea fish reduces the level of ischemia by 20%.
BASIC RULES OF THE ANTI-CHOLESTEROL DIET
  • It is necessary to regularly consume complex carbohydrates: cereals, grain bread, pasta from durum wheat, vegetables and fruits.
  • The amount of carbohydrates eaten per day should be 50-60% of the daily diet (approximately 0.5 kg per day). You need to buy rye or bran bread and you can eat no more than 200 g a day.
  • Fruits and vegetables that contain a large amount of fiber, which helps to cleanse the body and blood vessels, should be eaten at least 600-800 g per day, while one third of this amount should be consumed fresh.
  • The main sources of protein should be fish-150 g per day, cottage cheese-150 g, and red meat of low-fat varieties-no more than 100 g. Preference should be given to fish and white meat-poultry (without skin), and only lean meat is allowed from meat products.
  • The method of cooking meat is also important: it is best to eat it in boiled, stewed or baked form, and as a side dish choose stewed vegetables or salads from fresh vegetables. It is in this version that the meat will be best digested.
  • Eggs can be eaten no more than 2-3 pieces a week, and egg white can be eaten in unlimited quantities, since only egg yolk increases cholesterol.
  • Sugar can be eaten no more than 50 g per day, and for people with diabetes – 3% of the daily calorie content.
  • The use of dairy products should be moderate and you need to choose low-fat dairy products.
  • The diet should consist of 4-5 meals a little, dinner should be light and not too late-2-3 hours before bedtime. If there is a feeling of hunger, then a glass of kefir, curdled milk or a salad of apple and carrot is quite acceptable before going to bed.
  • People who are overweight, you need to monitor the calorie content of food, reduce it by excluding from the diet of fatty and high-calorie foods, sweets, fast food.
USEFUL FOODS FOR HIGH CHOLESTEROL
  • USEFUL FOODS FOR HIGH CHOLESTEROLSea fish (cod, hake, sprat, haddock, ice, navaga), as well as fatty fish (herring, tuna, halibut, salmon, sardines)
  • White meat: chicken, Turkey.
  • Vegetable unrefined oils: olive, sunflower, peanut, rapeseed, etc.
  • Grain bread, cereals, cereals, nuts
  • Vegetables, berries, dried fruits and fruits
  • Vegetable soup
READ:  Effective Anti-Acne Diet

 

MENU FOR HIGH CHOLESTEROL

Day 1


first breakfast: 2 cheesecakes, freshly squeezed orange juice (60 kcal)

second breakfast: vegetable salad (85 kcal)

lunch: bell pepper stuffed with chicken and rice (450 kcal)

afternoon snack: 2 slices of multi-grain bread with a thin slice of low-fat cottage cheese, Apple (250 kcal)

dinner: vegetarian borscht with a tablespoon of sour cream (290 kcal)

Day 2


first breakfast: vegetable salad (85 kcal)

second breakfast: grapefruit (50 kcal)

lunch: a piece of boiled brisket-150 g with rice for garnish (560 kcal)

lunch: low-fat cottage cheese-150 g (260 kcal)

dinner: diet curd casserole-170 g (450 kcal)

Day 3


first breakfast: omelet made from 2 eggs (250 kcal)

second breakfast: 2 slices of whole-grain bread spread with jam, vegetable salad-200 g (200 kcal)

lunch: a plate of vegetable soup, salad of cheese, sliced with fresh vegetables (sweet pepper, tomato, cucumber and onion) (500 kcal)

afternoon snack: muesli dressed with low-fat natural yogurt (325 kcal)

dinner: boiled or baked fish-150 g (250 kcal)

Day 4


first breakfast: millet porridge with pumpkin (225 kcal)

second breakfast: a glass of kefir or low-fat natural yogurt (125 kcal)

lunch: a plate of pilaf with chicken and stewed vegetables, salad with fresh vegetables (650 kcal)

afternoon snack: banana (160 kcal)

dinner: stewed or baked vegetables (230 kcal)

Day 5


first breakfast: low-fat cottage cheese with a spoonful of sour cream, freshly squeezed orange juice (60 kcal)

second breakfast: Apple or persimmon (90 kcal)

lunch: a plate of vegetable soup with cheese, lean beef stewed or boiled-100 g (560 kcal)

afternoon snack: fresh vegetable salad with egg (200 kcal)

dinner: pasta with grated cheese and chicken-150 g (300 kcal)

The main thing that should be taken into account for people who want to bring their cholesterol levels back to normal is compliance with the basic principles of rational nutrition in the future. The balance of nutrient intake and energy expenditure by the body must be observed. Nutrition should not only be varied, but also of high quality, it should benefit the body. It is according to these principles that the anti-cholesterol diet menu was compiled and developed jointly by doctors and nutritionists.

LIMITED WITH HIGH CHOLESTEROL
  • Fatty meats (pork, lamb, goose, duck)
  • Dairy and fermented milk products of high fat content (butter, sour cream, cheeses)
  • Some seafood (fish ROE, shrimp, squid)
  • Sugar and sweets.
PROHIBITED FOR HIGH CHOLESTEROL
  • Lard, margarine, cooking and pork fat, refined vegetable oil.
  • All sausage products: sausages, sausages, ham, carbonate, ham, etc.
  • Industrial sauces and dressings such as ketchup and mayonnaise
  • Fast food products: chips, popcorn, French fries, etc.
  • Confectionery products: sweets, cakes, cakes, cookies, crackers, etc.
  • Canned and frozen semi-finished products: dumplings, cutlets, fish and crab sticks, etc.
  • Carbonated beverages such as Fanta, Spray, Coca-Cola, as well as alcohol, including beer.

Exercise and sports perfectly reduce the level of cholesterol in the blood. It is a well-known fact that even 7 minutes of fitness classes a day normalizes blood sugar levels. Especially good aerobic exercise-walking at a fast pace, swimming, Cycling. At least 30 minutes of these daily movements are sufficient to maintain normal cholesterol levels.

Normal cholesterol levels in the blood – when the total cholesterol is less than 5 mmol /l cholesterol (high-density lipoproteins), “good” – less than 1 mmol/l cholesterol (low-density lipoproteins), ” bad ” – less than 3 mmol/l. Doctors recommend that all people starting from 20 years check cholesterol once every 5 years, and people after 40 years annually.

Do not bring your cholesterol level to significant numbers when only medication can help. Remember that some changes in your diet and habits, diet compliance, along with physical activity can help you reduce your cholesterol level and bring it back to normal.

Leave a Reply