Cholesterol is one of the beneficial substances involved in metabolism. Cholesterol enters the human body from animal products.
Cholesterol is a lipophilic alcohol that plays a role in the formation of cell membranes, the synthesis of certain hormones and vitamins, and other metabolic processes.
Cholesterol is necessary for the body, but high levels of it can lead to diseases of the cardiovascular system, especially atherosclerosis.
Cholesterol is carried throughout the body in the bloodstream by carriers: high-density and low-density lipoproteins. Low-density lipoproteins are known as "bad" cholesterol, and when they increase in the blood, the risk of cardiovascular disease increases significantly. Therefore, doctors strongly recommend lowering its levels. However, a reduction in HDL increases the risk of heart disease.
The normal value of cholesterol in the blood of healthy people is 5 mol/l and below. Cholesterol intake in healthy people should not exceed 300 mg per day, and increased cholesterol in the blood (hypercholesterolemia) should not exceed 200 mg per day.
General description of the diet
The purpose of a high-cholesterol diet is to reduce the level of "bad" cholesterol, prevent the development of pathologies of the cardiovascular system, normalize the function of the kidneys and liver, activate metabolic processes and improve blood circulation.
The diet should conform to the principle of mechanical economy and is beneficial not only to the digestive system but also to the cardiovascular system.
The high cholesterol diet corresponds to Treatment Tables No. 10 and No. 10C.
The treatment table for high cholesterol includes limiting salt and fat (mainly animal sources).
Table Characteristics (Daily):
- The energy value is 2190 - 2570 kcal;
- Protein - 90 grams, of which 55 - 60% are from animals;
- Fat 70 - 80 grams, of which at least 30 grams. vegetable;
- No more than 300 grams of carbohydrates. For overweight and normal weight 350 grams.
Diet Basics
diet
Food is divided, 5 times a day. This allows you to reduce portion sizes and curb hunger between meals.
temperature
Food temperature is normal and there are no restrictions.
Salt
Limit the amount of table salt to 3-5 grams. Food is unsalted, if necessary, salt is added at the table. Salt causes fluid retention in the body, which increases the load on the cardiovascular system.
liquid
Use up to 1. 5 liters of free fluid (unload cardiovascular and urinary systems).
Alcohol
Alcohol, especially hard alcohol, should be avoided. But doctors recommend (in the absence of contraindications) to take 50-70 ml of natural red wine at night, which contains flavonoids with antioxidant properties (thus, dry red wine can protect the walls of blood vessels from atherosclerotic plaqueform). In addition, a strict smoking ban has also been implemented.
weight
Obese and overweight people need to normalize their weight. Excess body fat is another source of "bad" cholesterol and can also complicate the work of the heart and blood vessels.
Foods rich in fats and vitamins
Fruits and vegetables rich in vitamins C and P, group B, potassium and magnesium salts should be preferred. These vitamins protect the walls of blood vessels due to their antioxidant effects, while potassium and magnesium are associated with heart rhythm.
Fat
Where possible, vegetable fats should be replaced as much as possible. Vegetable fats do not contain cholesterol, and in addition, they are useful for the walls of blood vessels rich in vitamin E (antioxidant).
high cholesterol fasting
The fasting list for high cholesterol consists mostly of animal fats - which are a source of "bad" cholesterol.
You should also reject carbohydrates, which are easily digested and turned into fat, which in turn turns into cholesterol.
You should not eat foods that activate and stimulate the nervous and cardiovascular system.
Food should be steamed, boiled or baked. Fried products are not included due to the formation of LDL and carcinogens during frying. Almost all vegetables are eaten cooked, as high amounts of raw fiber can cause flatulence.
List of prohibited items:
- Rich fresh breads, products made from yeast and puff pastry, pancakes, fritters, pancakes, pasta of soft wheat varieties (containing easily digestible carbohydrates);
- high-fat whole milk, fatty cottage cheese, sour cream, cheese;
- Fried and boiled eggs (especially egg yolks - a source of saturated fat);
- Fish soup, mushroom soup;
- Fatty meat (lamb, pork), poultry (duck, goose), chicken skin, especially fried, sausages, sausages;
- Fatty fish, caviar, salted fish, canned food, margarine and fried fish with solid fat;
- solid fats (lard, margarine, cooking oil);
- squid, shrimp;
- Natural coffee brewed with beans (fat comes out of the beans when brewed);
- Vegetables, especially those fried in solid fats (chips, french fries, soups), coconut, and salted nuts;
- mayonnaise, sour cream and cream sauces;
- Confectionery cream, chocolate, cocoa, cake, ice cream.
Approved Products
Foods recommended in a high cholesterol diet should be high in unsaturated fatty acids, a source of "good" cholesterol.
First, this applies to fish, which includes omega-3-unsaturated fatty acids. Fish is also a source of vitamin D.
Large amounts of soluble fiber (oatmeal) increase HDL levels. Fresh vegetables and fruits contain high amounts of antioxidants that strengthen the walls of blood vessels. Nuts also contain a lot of antioxidants (vitamin E).
A high-cholesterol diet aims to normalize the ratio of high-level lipoproteins (increase) to low-level lipoproteins (decrease).
List of allowed products:
- dry bread or yesterday's bread, whole wheat flour, bran bread, durum wheat pasta;
- Vegetable oils, other than palm oil, in any quantity (for filling salads with unrefined vegetable oils);
- Vegetables: potatoes, cauliflower and bok choy, carrots (detox), lettuce (source of folic acid), squash, zucchini, beets;
- Lean meats and poultry (rabbit, turkey and skinless chicken, veal, lean beef);
- Seafood: scallops, oysters, mussels and crabs are limited;
- Fish, especially marine fish, low-fat varieties (roasted and boiled): tuna, haddock, flounder, pollock, cod, hake;
- Beans as a source of vegetable protein;
- Nuts (walnuts, peanuts) contain high amounts of phospholipids that lower "bad" cholesterol levels and are a source of vitamin E;
- Onions and garlic, which are rich in vitamin C, protect the walls of blood vessels and remove lime deposits and fats from the body;
- Oatmeal, cereals, puddings of other cereals (cereals must be cooked in diluted milk);
- low-fat milk, low-fat cottage cheese, sour cream, kefir, yogurt, low-fat and unsalted cheese;
- fruit juices, especially citrus fruits (high amounts of ascorbic acid, which strengthens blood vessel walls);
- Light brewed tea, coffee drinks with milk, vegetable soup, rose hips, candied fruit;
- Seasonings: pepper, mustard, spices, vinegar, lemon, horseradish.
The necessity of dieting
Following a diet can regulate HDL and LDL levels, thereby lowering levels of "bad" cholesterol.
The High Cholesterol Treatment Chart allows you to normalize its levels without taking medication. In addition, in people who are on a diet, the blood vessels remain "clean" for a long time, and the blood circulation in the blood vessels is not disturbed, which is not only beneficial to the state of the cardiovascular system, but also to the physical condition. skin, nails and hair.
The high amount of antioxidants in the recommended high cholesterol foods can slow down skin aging, prevent the development of internal organ lesions, and increase vitality.
Consequences of not following the diet
High cholesterol in the blood is the first bell of impending vascular atherosclerosis.
With atherosclerosis, plaques form on the walls of blood vessels, narrowing the venous arterial lumen, threatening not only the development of systemic circulatory disorders, but also dangerous complications such as stroke and myocardial infarction.
In addition, high cholesterol is one of the factors in the development of high blood pressure and cerebral atherosclerosis (memory disturbance, visual disturbance, tinnitus, sleep disturbance, dizziness).