Cholesterol is one of the beneficial substances involved in metabolism. Cholesterol enters the body from animal products.
Cholesterol is a lipophilic alcohol that plays a role in the formation of cell membranes, in the synthesis of certain hormones and vitamins and in other metabolic processes.
Cholesterol is necessary for the body, but its high content can lead to diseases of the cardiovascular system, in particular atherosclerosis.
Cholesterol is transported throughout the body by the bloodstream from carriers: high and low density lipoproteins. Low-density lipoproteins are called "bad" cholesterol, and when they rise in the blood, the risk of cardiovascular disease increases significantly. That is why doctors strongly recommend to reduce their level. However, reducing high-density lipoprotein increases the risk of heart disease.
The level of cholesterol in the blood of healthy people is 5 mol / l and lower. Cholesterol intake from healthy people should be no more than 300 mg per day, and in case of elevated blood cholesterol (hypercholesterolemia) no more than 200 mg per day.
General description of the diet
The purpose of the high cholesterol diet is to reduce the level of "bad" cholesterol, to prevent the development of pathology of the cardiovascular system, to normalize the kidneys and liver, to activate metabolic processes and improve blood circulation.
The diet must comply with the principle of mechanical sparing action, which has a beneficial effect not only on the digestive system but also on the cardiovascular system.
The diet for high cholesterol corresponds to the healing table No. 10 and No. 10C.
The high cholesterol treatment table includes salt and fat restriction (mostly of animal origin).
Characteristics of the table (per day):
- the energy value is 2190 - 2570 kcal;
- proteins - 90 g, of which 55 - 60% of animal origin;
- fat 70 - 80 g, of which at least 30 g vegetable;
- carbohydrates not more than 300 gr. for overweight people, and for people with normal body weight 350g.
Basics of diet
Diet
The food is partial, 5 times a day. This allows you to reduce food portions and suppress hunger between meals.
temperature
The temperature of the food is normal, there are no restrictions.
Sol
The amount of salt is limited to 3 - 5 g. The food is prepared unsalted, if necessary, salted on the table. Salt causes fluid retention in the body, which increases the load on the cardiovascular system.
Liquid
The use of free fluid up to 1, 5 liters (unloading of the cardiovascular and urinary system).
alcohol
Alcohol should be avoided, especially hard drinks. But doctors recommend (in the absence of contraindications) at night to take 50-70 ml of natural red wine, which contains flavonoids with antioxidant properties (thus dry red wine protects the walls of blood vessels from the formation of atherosclerotic plaques). In addition, a strict smoking ban has been imposed.
Weight
Overweight and overweight people need to normalize their weight. Excess body fat is an additional source of "bad" cholesterol, and also complicates the work of the heart and blood vessels.
Foods high in lipotropic substances and vitamins
Preference should be given to fruits and vegetables rich in vitamins C and P, group B, potassium and magnesium salts. These vitamins protect the vessel walls due to their antioxidant action, and potassium and magnesium are involved in heart rhythm.
Fat
Whenever possible, vegetable fats should be replaced as much as possible. Vegetable fats do not contain cholesterol, in addition, they are useful for the walls of blood vessels high in vitamin E (antioxidant).
Foods banned for high cholesterol
The list of banned foods for high cholesterol includes mostly animal fats - they are a source of "bad" cholesterol.
You also need to give up carbohydrates, which are easily digested, turning into fat and, as a result, cholesterol.
You should not eat foods that activate and excite the nervous and cardiovascular systems.
The food must be steamed, boiled or baked. Frying products are excluded, as low-density lipoproteins and carcinogens are formed during the frying process. Almost all vegetables are eaten cooked, as raw fiber in large quantities causes flatulence.
List of prohibited products:
- rich fresh bread, yeast and puff pastry products, pancakes, fried pies, pancakes, pasta from soft wheat varieties (contain easily digestible carbohydrates);
- high-fat whole milk, cottage cheese, sour cream, cheese;
- fried and boiled eggs (especially the yolk - a source of saturated fat);
- soups of concentrated and oily fish and meat broth, mushroom broths;
- fatty meats (lamb, pork), poultry (duck, goose), chicken skin, especially fried, sausages, sausages;
- oily fish, caviar, salted fish, canned food, fried fish with margarine and solid fats;
- solid fats (lard, margarine, cooking oil);
- squid, shrimp;
- natural coffee made from beans (brewing beans produces fat);
- vegetables, especially fried in solid fat (chips, french fries, fried in soup), coconuts and salted nuts;
- mayonnaise, sour cream and cream sauces;
- confectionery creams, chocolate, cocoa, cakes, ice cream.
Approved products
Recommended foods in the high cholesterol diet should contain large amounts of unsaturated fatty acids, which are sources of "good" cholesterol.
First of all, this applies to fish, which includes omega-3-unsaturated fatty acids. Fish is also a source of vitamin D.
A large amount of soluble fiber (oatmeal) increases the level of high-density lipoproteins. Fresh vegetables and fruits contain large amounts of antioxidants that strengthen vascular walls. Nuts also contain many antioxidants (vitamin E).
A high cholesterol diet is designed to normalize the ratio of high quality lipoproteins (increase) and low quality lipoproteins (down).
List of authorized products:
- dried or yesterday's bread, wholemeal bread, bran bread, durum wheat pasta;
- vegetable oils in all quantities, except palm oil (fill salads with unrefined vegetable oil);
- vegetables: potatoes, cauliflower and white cabbage, carrots (removes toxins), lettuce (source of folic acid), pumpkin, zucchini, beets;
- lean meat and poultry (rabbit, turkey and skinless chicken, beef, lean beef);
- seafood: mussels, oysters, mussels and crabs limited;
- fish, especially sea fish, low-fat varieties (roasted and cooked): tuna, haddock, flounder, pollock, cod, hake;
- legumes as a source of plant protein;
- nuts (walnuts, peanuts) contain large amounts of phospholipids, which reduce the level of "bad" cholesterol, are sources of vitamin E;
- onions and garlic, contain a lot of vitamin C, protect vascular walls, remove limescale and body fat;
- oatmeal, cereals, puddings from other cereals (cereals should be cooked in diluted milk);
- low-fat milk, low-fat cottage cheese, sour cream, kefir, yogurt, low-fat and unsalted cheeses;
- juices, especially from citrus fruits (a lot of ascorbic acid, which strengthens the vessel wall);
- lightly brewed tea, coffee drink with milk, decoctions of vegetables, rose hips, compotes;
- spices: black pepper, mustard, spices, vinegar, lemon, horseradish.
The need for diet
Adherence to the diet regulates the content of high and low density lipoproteins, thus reducing the level of "bad" cholesterol.
The high cholesterol treatment chart allows you to normalize its content without taking medication. In addition, in people who follow a diet, the vessels remain "clean" for a long time, blood circulation in them is not disturbed, which not only has a beneficial effect on the cardiovascular system, but also on the condition of skin, nails and hair.
A large amount of antioxidants in the recommended foods with high cholesterol slows down skin aging, prevents the development of pathologies of internal organs and increases vitality.
Consequences of not following the diet
High blood cholesterol is the first sign of impending atherosclerosis.
Atherosclerosis on the walls of blood vessels forms plaques that narrow the lumen of the arteries of the veins, which threatens not only the development of circulatory disorders in the body as a whole, but also such dangerous complications as stroke and myocardial infarction.
Also, high cholesterol is one of the factors in the development of hypertension and cerebral atherosclerosis (memory impairment, visual impairment, tinnitus, sleep disturbance, dizziness).