Cholesterol is one of the beneficial substances involved in metabolism. Cholesterol enters the body from animal products.
Cholesterol is a fatty 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 essential for the body, but high levels can lead to diseases of the cardiovascular system, namely atherosclerosis.
Cholesterol is transported throughout the body through the bloodstream by carriers: high and low density lipoproteins. Low-density lipoproteins are called "bad" cholesterol, which when raised in the blood increases the risk of cardiovascular disease. Therefore, doctors recommend reducing their levels. However, a drop in high-density lipoprotein increases the risk of heart disease.
The norm of blood cholesterol in healthy people is 5 mol/l or less. The cholesterol intake of healthy people should not be more than 300 mg per day, and with increased blood cholesterol (hypercholesterolemia) not more than 200 mg per day.
General description of the diet
The purpose of a diet for people with high cholesterol is to reduce the level of "bad" cholesterol, prevent the development of pathologies of the cardiovascular system, normalize the functioning of the kidneys and liver, activate metabolism andimprove blood circulation.
The diet needs to meet the mechanical principle, which has an effect not only on the digestive system, but also on the cardiovascular system.
Diet for people with high cholesterol corresponds to the treatment table No. 10 and No. 10C.
The treatment for high cholesterol includes limiting salt and fat (mostly of animal origin).
Table characteristics (per day):
- energy value is 2190 - 2570 kcal;
- protein - 90 gr. , of which 55 - 60% are of animal origin;
- fat 70 - 80 gr. , of which at least 30 gr. vegetable;
- carbohydrates no more than 300 gr. for people who are overweight, and for people with a normal body weight 350 gr.
Basic knowledge of diet
Diet
Feed in small portions, 5 times a day. This allows you to reduce food portions and curb hunger between meals.
Temperature
Food temperature is normal, no restrictions.
Salt
Limit salt intake from 3 to 5 grams. Prepared food is not salted, if necessary can be salted at the table. Salt causes water retention in the body, which increases the load on the cardiovascular system.
Liquid
The use of free fluid is up to 1. 5 liters (unloading of the cardiovascular and urinary systems).
Alcohol
Alcohol should be avoided, especially hard alcohol. But doctors recommend (in the absence of contraindications) to drink 50-70 ml of natural red wine at night, which contains flavonoids with antioxidant properties (thus, dry red wine protects the vessel walls. blood from the formation of atherosclerotic plaques). In addition, a strict smoking ban is in place.
Weight
Obese 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 rich in lipotropic substances and vitamins
Priority should be given to vegetables and fruits rich in vitamins C and P, group B, potassium and magnesium salts. These vitamins protect vessel walls due to their antioxidant activity, and potassium and magnesium are involved in heart rhythm.
Fat
Wherever possible, vegetable fats should be replaced as much as possible. Vegetable fats do not contain cholesterol, and are also beneficial for the walls of blood vessels thanks to their high vitamin E (antioxidant) content.
Food banned because of high cholesterol
The list of foods banned for high cholesterol consists mainly of animal fats - they are a good source of "bad" cholesterol.
You should also refuse carbohydrates, which are easily digested, converted to fat and, as a result, into cholesterol.
You should not eat foods that activate and excite the nervous and cardiovascular systems.
Food should be steamed, boiled or grilled. Fried products were excluded because of the low density lipoproteins and carcinogens formed during frying. Almost all vegetables are cooked, as crude fiber in large quantities causes bloating.
List of prohibited products:
- rich fresh breads, yeast products and puffs, pancakes, fritters, pancakes, pasta from soft wheats (contains easily digestible carbohydrates);
- high-fat whole milk, full-fat milk cheese, sour cream, cottage cheese;
- fried and boiled eggs (especially the yolk - a source of saturated fat);
- soup on a concentrated and fatty broth of fish and meat, mushroom broth;
- fatty meats (sheep, pigs), poultry (duck, goose), chicken skin, especially fried, sausages, sausages;
- fatty fish, caviar, salted fish, canned goods, fried fish with margarine and solid fats;
- solid fat (lard, margarine, cooking oil);
- squid, shrimp;
- natural coffee brewed from the beans (when brewing, the fat comes out of the beans);
- vegetables, especially fried with solid fats (chips, chips, fried in soups) coconut and salted nuts;
- mayonnaise, sour cream and cream sauces;
- cream confectionery, chocolate, cocoa, cakes, ice cream.
Approved products
The foods recommended in the diet for people with high cholesterol should contain large amounts of unsaturated fatty acids, which are good sources of "good" cholesterol.
First of all, this applies to fish, which includes omega-3 unsaturated fatty acids. Fish is also a good source of vitamin D.
A large amount of soluble fiber (oatmeal) increases the level of high-density lipoprotein. Fresh vegetables and fruits contain large amounts of antioxidants that help strengthen blood vessels. Nuts are also rich in antioxidants (vitamin E).
The high-cholesterol diet is designed to normalize the ratio of high-grade (increase) and low-grade (decrease) lipoproteins.
List of allowed products:
- dry or yesterday's bread, whole-wheat, bran bread, durum pasta;
- vegetable oil in any quantity, with the exception of palm oil (fill the salad with unrefined vegetable oil);
- vegetables: potatoes, cauliflower and white cabbage, carrots (removes toxins), lettuce (sources of folic acid), pumpkin, zucchini, beets;
- lean meat and poultry (rabbit, turkey and skinless chicken, veal, lean beef);
- limit eating seafood: scallops, oysters, mussels, crabs;
- fish, especially sea fish, low-fat varieties (grilled and boiled): tuna, cod, halibut, pollock, cod, heke;
- legumes as a source of vegetable protein;
- nuts (walnuts, peanuts) contain a large amount of phospholipids that reduce the level of "bad" cholesterol, are a source of vitamin E;
- onions and garlic, which contain a lot of vitamin C, have the effect of protecting the vessel walls, removing limescale and fat from the body;
- oatmeal, cereals, puddings from other cereals (cereals must be cooked in diluted milk);
- low-fat milk, low-fat cheese, sour cream, kefir, yogurt, low-fat and unsalted cheeses;
- juices, especially from citrus fruits (high in ascorbic acid, strengthens blood vessels);
- make weak tea, coffee drink with milk, vegetable decoction, rose hip, preparations;
- seasoning: pepper, mustard, seasoning, vinegar, lemon, horseradish.
The Necessity of a Diet
Adherence to the diet regulates the content of high and low density lipoproteins, thereby reducing the level of "bad" cholesterol.
The table for the treatment of high cholesterol allows you to normalize its content without drugs. In addition, in people following the diet, the blood vessels remain "clean" for a long time, the blood circulation in them is not disturbed, which not only has a beneficial effect on the condition of the systemcardiovascular but also to the condition of the skin, nails and hair.
A large amount of antioxidants in foods with a high cholesterol content are recommended to slow down the aging process of the skin, prevent the development of pathologies of internal organs, increase vitality.
Consequences of not following the diet
High cholesterol in the blood is the first alarm that signals an impending atherosclerosis.
With atherosclerosis, plaques form on the walls of blood vessels, narrowing the arteries, not only threatening the development of a complete circulatory disorder, but also can cause dangerous complications such as stroke. stroke and heart attack. .
In addition, high cholesterol is one of the factors for the development of hypertension and cerebral atherosclerosis (memory impairment, vision impairment, tinnitus, sleep disturbance, dizziness).