Low-cholesterol diet as prevention of cardiovascular diseases

Atherosclerosis, damage to large vessels and arteries, ischemia, heart attack, angina, stroke - this is only an incomplete list of the consequences that high cholesterol leads to, not to mention poor health. In addition to drug treatment and folk remedies, nutrition plays an important role in therapy for this pathology.

You need to know how to distribute essential nutrients (BJU) among different meals, how to create a menu, which foods to exclude from it, and which, on the contrary, to focus on. As practice shows, organizing a proper diet for hypercholesterolemia is the key to recovery and reducing the risk of developing the above complications.

There is a special diet for high cholesterol, which allows you to organize nutrition so that it becomes part of the treatment program.

General rules

Elevated blood cholesterol for atherosclerosis .
This fat-like substance is necessary for the formation of enzymes , hormones and other things. However, when its metabolism is disrupted and its level in the blood is high, irreversible changes develop in the wall of blood vessels - atherosclerosis, which is dangerous for its complications ( heart attack , stroke , disruption of the blood supply to various organs).

Dangerous in terms of the development of atherosclerosis is considered to be an imbalance between fractions - low-density lipoproteins LDL and high-density lipoproteins (HDL). The former have an atherogenic effect and their high content is a risk of cardiovascular diseases. High-density (“good”) cholesterol is produced by the body. Moderate physical activity promotes its production and at the same time reduces the accumulation of harmful substances, which only comes from foods.

Nutritional therapy has been developed to reduce cholesterol levels. A diet for lowering blood cholesterol levels can be used in the treatment and prevention of diseases - it is suitable for people who monitor their health. Its goal is to improve lipid metabolism and weight loss. The main principle of this diet is the reduction of animal fat, which we get from meat, fatty dairy products, and simple carbohydrates. Polyunsaturated fats (their sources are vegetable oils and nuts), fiber and complex carbohydrates (we get them from vegetables, grains, bran) should predominate in the diet. It is the large amount of fiber that helps remove excess cholesterol from the gastrointestinal tract. The protein content in this therapeutic diet is within normal limits, and can be obtained by consuming a variety of legumes and lean meats.

The amount of bread is no more than 200 g per day; the use of dietary bran bread is also allowed. Salt and the amount of liquid consumed are limited to 1.2 liters. Dishes must be prepared without salt, but it is allowed to add salt to prepared food on the table. Vegetables are eaten raw or stewed, and it is better to boil (bake) meat and fish to reduce fat in the diet. It is important to eat plenty of vegetables at dinner. Daily calorie content is 1400-1500 kcal.

Basic principles of nutrition for high blood cholesterol:

• Grains, vegetables and fruits, containing complex carbohydrates and high amounts of fiber, should make up about 60% of the diet. You need to eat 400 g of vegetables daily (one third fresh) and 200 g of grain products.
• The predominance of vegetable oils in the diet.
• Moderate consumption of permitted dairy products.
• Diet for high blood cholesterol includes fish, chicken and turkey, which are the foods of choice, and lean beef should take second place in the diet.
• The amount of salt is minimal.
• 2-3 eggs per week (unlimited protein).
• Avoid feeling hungry (have fruit snacks on time).

The diet for high cholesterol in women is no different from that for men and the general principles of nutrition remain the same. Total cholesterol in women and men should be no more than 5.2 mmol/l; a figure of 6.19 mmol/l is already considered significantly increased. HDL in women should be at least 0.9 mmol/l and up to 1.9 mmol/l; in men this figure is different - from 0.7 to 1.7 mmol/l.

The onset of menopause has an adverse effect on cholesterol metabolism and is explained by the fact that with the onset of menopause, estrogen decreases, and it regulates the production of “good” cholesterol. The increase in “bad” is facilitated by a woman’s sedentary lifestyle, overeating and consumption of fatty and high-calorie foods.

Diet for women with high cholesterol should contain as much as possible plant foods rich in phytosterols , which control and reduce the level of bad cholesterol:

• wheat germ;
• sesame seeds;
• sunflower seeds;
• flax seed;
• olive oil;
• grape seed oil;
• avocado.

Vegetables and fruits containing pectin : apples, citrus fruits, beets, watermelons and natural vegetable juices. Remember that all purple and red fruits and vegetables contain polyphenols that stimulate the production of good cholesterol: blueberries, strawberries, raspberries, cranberries, cranberry juice, chokeberries, lingonberries, pomegranate, purple and red grapes, plums, eggplants. Green leafy salads and vegetables are also useful: cabbage, lettuce, spinach, sorrel, artichoke and parsley, dill and green onions available to everyone.

It is imperative to include legumes in your diet, which, due to their high fiber content, will remove harmful cholesterol from the intestines. In terms of protein content, they can replace meat.

It is beneficial for older women to consume soy products containing phytoestrogens . Do not forget about proper culinary processing of meat and fish - a minimum of fat when cooking - it is best to bake in the oven, in pots or steamed.

Considering women's craving for sweets, it will be very difficult to give up sweet cream products, chocolate and sweets, pastries, cookies, waffles and limit yourself in sugar. But this must be done. Fatty meat should also disappear from the diet; you will have to give up processed meat (sausage, boiled pork). Pork, lard and bacon are prohibited. Don't forget about the need for physical activity. All this will only bring benefits - your tests will normalize, your weight will drop, and you will consider yourself attractive.

Often, high cholesterol is observed in diseases of the internal organs and endocrine system: nephritis , hypothyroidism , obesity , diabetes mellitus . This combined pathology requires a special approach to nutrition and more serious treatment. In each case, the issue is resolved individually and therapeutic nutrition is prescribed for the underlying disease. For example, what diet is indicated for high cholesterol due to kidney disease? In this case, you need to follow Table No. 7 and its variations. Diet 7 is prescribed for chronic kidney disease and, in addition to limiting salt and the amount of liquid you drink, it involves excluding foods rich in cholesterol (kidneys, liver, egg yolks, brains).

Reminders

For those who are prescribed a diet against high cholesterol, the attending physician usually issues accompanying instructions. They reflect the basic principles of nutrition for this pathology. They must be followed strictly if there is a desire to recover.

Important note. The numbers in the instructions may vary, as the doctor and nutritionist adjust them depending on the individual course of the disease.

Product reminder:

1. Fruits are eaten fresh every day, preferably seasonal ones. Make homemade juices from them.
2. Vegetables - fresh, as well as stewed, baked, steamed and boiled. According to the season. Make homemade juices from them (without adding spices and salt).
3. Legumes - 2 times a week.
4. Meat - not fatty (beef, veal, turkey, chicken, rabbit) and not fried.
5. Dairy products - low-fat or low-fat.
6. Vegetable oil is for dressing salads; you cannot fry with it. Cold pressed. The daily norm is 2 tbsp. l.
7. Salt - 5 g per day.
8. Sugar - 50 g.

Nutrient Reminder:

1. Complex carbohydrates - 400 g per day. Limit simple ones to a minimum. The basis is cereals.
2. Proteins - 70 g. Animal to vegetable ratio: 50/50.
3. Fats - 70 g. Animal to vegetable ratio: 35/65.

Nutrition reminder:

1. The size of one serving is determined based on the presence/absence of excess weight and daily calorie content.
2. Fractional 6 meals a day.
3. Approximate diet: breakfast (7:00), lunch (10:30), lunch (14:00), afternoon snack (16:30), dinner (18:30), before bed (22:00).
4. Dishes must be fresh and prepared daily.
5. The daily water requirement is 1.5 liters.

First, you will have to spend some time looking at the lists of allowed and prohibited foods, the standard menu, weighing everything (kitchen scales are necessary), calculating the optimal daily caloric intake for your height and body weight, and dealing with many other issues reflected in these instructions. However, soon you will develop the necessary skills (learn to determine the serving size “by eye”, create your own version of the diet with alternative dishes, etc.) and the body will get used to such a healthy diet.

Authorized Products

Proper nutrition for high cholesterol should become the norm. What should it be? First of all, you need to exclude meat broths - prepare vegetarian soups; if this is difficult and unusual for you, then you can use weak secondary broth for first courses and carefully skim off the fat. Use potatoes in minimal quantities and it is better to prepare combined vegetable soups, cabbage soup and borscht.

Meat and poultry should be taken of lean types; poultry skin is unacceptable; additional fat should be trimmed from the meat. Since the diet involves limiting fat, the meat should be boiled or baked without adding sour cream, mayonnaise or any fat. Use vegetables as a side dish, not cereal. It is better to cook them for breakfast (oatmeal, buckwheat and brown rice).

Cabbage (all types), carrots, zucchini, pumpkin, eggplant, or salads made from fresh vegetables and green peas will help lower cholesterol levels. The total amount of vegetables eaten per day is at least 400g.

Use virgin vegetable oils to season ready-made dishes. omega-3 fatty acids, which regulate the production of beneficial lipids, is useful in this regard .

Lowering cholesterol levels can be achieved by introducing low-fat sea fish into the diet, but the consumption of meat (chicken) should still be limited to once a week. When it comes to fish, you should choose dietary varieties: hake, haddock, blue whiting, navaga, pollock, pollock.

Bread made from rye, grain flour and bran is allowed. You can use yeast-free bread (with bran, with flax seeds) for snacks and first courses. Milk and fermented milk products are allowed only in low fat content and in limited quantities. Green tea and weak coffee with milk and without sugar, vegetable and fruit juices without sugar are allowed.

Table of permitted products

Amount of cholesterol in specific foods

When trying to combine foods that increase blood cholesterol into a general list, you should talk in more detail about why it is better to limit their consumption to people whose test results are outside the normal range. An important point in this regard is to maintain boundaries in everything and remember that you cannot overeat, even abusing healthy foods. This doesn't lead to any good.

Fighters with high cholesterol who reach the point of fanaticism risk not only losing the fight, but also earning a host of related health problems.

The list of foods that it is advisable to exclude from the diet is shown in the table. It shows the cholesterol content in grams. It’s easy to guess how you should change your daily menu to cleanse blood vessels and reduce total cholesterol in the blood.

Fully or partially limited products

Excluded: pork, cooking fats, refined vegetable oil, margarine, butter, duck and goose meat, offal (kidneys, brains, liver), sausages and smoked meats. Fatty fish, fish roe (contains a large amount of cholesterol), crayfish, shrimp, crabs and any canned fish, including cod liver, are prohibited.

You should not consume puff pastry and pastry products, highly extractive meat, fish, or mushroom broths. Cream, fatty cottage cheese and sour cream are not allowed in the diet. Prohibition of consumption of chocolate, full-fat ice cream, products with cream and products with palm and coconut oil. Mayonnaise and ketchup should not be used as sauces.

Limit:

• beef (1-2 times a week);
• red fish;
• egg yolks;
• potato;
• fatty cheeses;
• nuts;
• buckwheat;
• honey.

Table of prohibited products

Diet for high cholesterol in men

Each age period, starting from 30 years, has its own characteristics and dietary restrictions. So, from 30 to 40, the menu should be as varied as possible, lean meat should be eaten at least 3 times a week, and the average daily calorie intake should be about 2500-3000 kcal. However, the energy value directly depends on lifestyle: athletes require much more (up to 5000), and for sedentary work and excess weight - no more than 2000.

From 40 to 50 years of age, when age-related hormonal changes occur and metabolism slows down, the nutritional value of the daily diet should not exceed 2500-3000 kcal. Meat can be consumed no more than 3 times a week. A diet for high cholesterol after 50 years involves a complete rejection of coffee, salt and sugar, an almost complete replacement of meat dishes with fish and an increase in the proportion of low-fat dairy products in the menu. Nevertheless, you can eat tasty and quite varied food even with the most severe restrictions.

Read further: How to reduce blood cholesterol at home quickly and effectively?

Menu (Power Mode)

The cholesterol diet menu is designed for 5 meals a day. Since you should not allow yourself to feel hungry during the day or in the evening, you are allowed to eat an apple, grapefruit, carrots or drink a fermented milk product. A sample menu for several days might look like this:

First option

Second option

Third option

Below is a table of low cholesterol from which you can make up your diet.

Useful tips

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With high cholesterol levels, the composition of the products and the method of preparation are important:

• First meal. Rich, spicy soups, fatty meat broths, fried vegetables are excluded from the menu. Preference is given to light vegetable, fish or chicken broths. Poultry meat is cooked without skin, removing excess fat. It is not recommended to season ready-made dishes with sour cream or mayonnaise.
• Second courses. Fried potatoes, pilaf, navy-style pasta, fast food - everything fatty and fried is strictly prohibited. The best option is side dishes made from cereals, boiled or stewed vegetables.
• Beverages. It is undesirable to drink tea, coffee, cocoa with added cream. Alcohol is completely excluded. It is most beneficial to drink green or ginger tea with honey, mineral water, and juices.

The optimal amount of daily cholesterol intake is about 300 mg.

The information below will help you create a menu correctly.

Recipes

Fish baked with vegetables

0.5 kg pike perch fillet, 2-3 tomatoes, zucchini, eggplant, lettuce pepper, onion, 2 cloves of garlic, 2 tbsp. spoons of vegetable oil.

Roughly chop the onion, garlic, zucchini and eggplant. Mix the vegetables, season with pepper, vegetable oil, Provençal herbs and marinate for 30 minutes. Also grease the fish fillet with oil and season with herbs. Place the prepared vegetables on foil, place the fish fillet on top and cover with small tomatoes. Bake for 15-20 minutes.

Fish baked with vegetables and cheese

Hake fillet 500 g, carrots, onions, tomatoes, low-fat cheese 50 g, vegetable oil.

Cut the fillet into portions, marinate in spices and allspice. In a frying pan, simmer finely chopped onion and grated carrots, adding a little vegetable oil. Place the hake fillet in a small dish, cover with a layer of stewed vegetables and slices of chopped tomato. Bake for 20 minutes, sprinkle with grated cheese at the end and place in the oven for another 3 minutes.

Baked chicken breast

Chicken fillet 300 g, fresh vegetables and herbs to taste, olive oil 1 tbsp, milk 0.25 cup, garlic.

Lightly beat the chicken fillet and marinate in olive oil with garlic, rosemary and milk for half an hour. Place in pan and bake. Season the finished dish with salt and serve with any fresh vegetables.

Chicken fillet with green beans

One chicken fillet, 300 g beans, pepper, spices, olive oil, salt.

Cut the chicken fillet into cubes and simmer until half cooked in a saucepan with a little water. Add frozen green beans, spices to taste and simmer under the lid until the chicken is completely cooked. Before serving, add herbs, olive oil and a little salt. Serve warm.

What must be on the menu

The basis of the diet is products to lower blood cholesterol in men, which cleanse the body of excess LDL. The list includes:

• cooked and fresh vegetables, fruits;
• cereals, bran bread, legumes;
• sea ​​fish containing many polyunsaturated fatty acids;
• egg whites as protein sources;
• vegetable oils;
• soy and mushrooms;
• dairy and fermented milk products with a low percentage of fat;
• green tea, fruit drinks, compotes, freshly squeezed juices from fruits and vegetables.

It is useful to add garlic and some spices (for example, turmeric) to food. You can also include pasta, egg yolks, and lean meat in the menu, but in limited quantities.

Advantages and disadvantages

Diet options

For cardiovascular diseases, a standard diet is prescribed - treatment table number 10 according to Pevzner. It is also recommended for high bad cholesterol, which is the main provocateur of the development of CVD. However, you need to keep in mind that within it there is a separate classification for more refined diagnoses. Therefore, if hypocholesterolemia is accompanied by a number of other pathologies, you need to look at this gradation.

All diet options No. 10 are similar to each other and differ only in the following points:

• 10A - low fat;
• 10B - protein-carbohydrate;
• 10C - maximum balanced;
• 10P - low carbohydrate diet;
• 10G - salt-free;
• 10I - drinking.

A more detailed description of the options for diet No. 10 is shown in the table below.

Most often, for high cholesterol, treatment table No. 10C is prescribed, which has a hypolipidemic effect. It, in turn, is divided into two more options - with obesity and without it.

Reviews and results

This diet is designed for 3 months in some cases and more on the recommendation of a doctor. This diet program allows you to lose weight and improve your overall health. Many people note normalization of cholesterol and blood pressure , disappearance of constipation and heartburn , which is associated with the elimination of fatty and fried foods.

• “... The problem with cholesterol arose recently, and the doctor insisted that if I had high bad cholesterol, I should start taking pills, but I decided to try to normalize everything with nutrition, and I’ll have time to take the pills. For now I’m doing without medications, I’m sticking to my diet very strictly - I think there will be results. I didn’t retake the tests, but my blood pressure became normal and I lost weight”;
• “... Everything in combination - the anti-cholesterol diet and the pills that I followed for 3 months gave results. The doctor told me not to get my hopes up, if there is a lipid metabolism disorder, then I need to constantly eat right”;
• “... There were changes in the lipid profile, and the doctor said that we could still try to bring everything back to normal with nutrition. I researched all the recommendations on the Internet, made a list of foods that help with high cholesterol, and got to work. At first it was difficult to limit myself to sweets, cheese and fried foods, especially since I had never eaten so many vegetables. But in three months there were changes - we managed to lower cholesterol, but not yet to normal. My overall condition has improved, my weight has even dropped.”

What can you eat

A cholesterol diet, which involves reducing this organic substance in the body, is based on the principles of consuming certain foods that help normalize the condition of blood vessels. It is necessary to provide a list of these products so that every person suffering from high cholesterol knows what is best to eat:

• Bran – Despite the fact that many people consider these grain by-products, bran contains a ton of fiber. In the fight against cholesterol, grain waste acts as follows: it prevents the absorption of harmful substances into the intestinal tissue. By regularly eating bran, you can reduce the “bad” substance in the blood by 7–15%;
• flaxseed - if a person consumes at least 45 grams of flaxseed daily, the cholesterol level in his body will drop by 8-10%;
• polyunsaturated fatty acids - replacing animal fats with vegetable fats is very useful for high levels of bad cholesterol. Products rich in such acids include olive and sunflower oil, avocado and others;
• garlic is an excellent helper in the fight against clogged blood vessels. The root vegetable contains substances that help reduce cholesterol by almost 13%;
• different types of nuts: walnuts, peanuts, pistachios. Not only are they able to cleanse blood vessels and the body of cholesterol accumulation, but while simultaneously reducing the amount of fatty foods consumed, they can reduce this figure by 8–10%;
• green tea is a cheap but healthy product, the healing properties of which are well known in the east;
• barley flour – it reduces the level of harmful substances in the blood by almost 8%.

Dark chocolate is no less useful for lowering cholesterol. Its ability to remove harmful substances is not as high as that of green tea varieties, but consuming a chocolate bar brings not only benefits, but also incomparable pleasure.

Mediterranean diet and its effectiveness

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In addition to the classic diet, which helps reduce the amount of low-density lipoproteins in the blood, there is another version of therapeutic nutrition - Mediterranean. It is also effective in lowering cholesterol, but has its own differences.

Basic principles

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The daily menu is compiled taking into account the following recommendations:

• for breakfast - cereals: muesli, water porridge, bran;
• for lunch - pasta, fish or meat dishes;
• for dinner - protein foods supplemented with vegetables or fruits.

The method of preparing dishes is baking in the oven in foil, boiling, cooking in a double boiler or multicooker. If you have high cholesterol, fried foods and any types of fast food are strictly prohibited.

Products for the daily menu:

• dried fruits (except raisins);
• vegetables;
• fruits;
• low-fat fermented milk products;
• nuts, sesame seeds, sunflower seeds (without salt and oil);
• from oils - only olive;
• whole wheat bread;
• cereals – brown rice, bulgur, millet, barley;
• Alcohol is allowed - only red wine, no more than 150 ml per day at dinner.

Products are introduced into the menu 3-5 times a week:

• red sea fish (trout, salmon);
• skinless chicken breast;
• potato;
• eggs (white);
• sweets - honey, kozinaki.

Red meat (lean beef or veal) is introduced into the diet 4 times a month.

Who else needs to adhere to the “Table No. 10” regime?

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A balanced diet should be maintained on an ongoing basis. Some categories of people especially need a therapeutic diet:

• Hypertensive patients
  . People suffering from high blood pressure are susceptible to vasoconstriction. A high cholesterol level can cause their obstruction, settling on the vascular walls in the form of plaques. This category of patients needs to carefully monitor their diet, avoiding prohibited foods.

• Diabetics
  . If the patient is at risk for diabetes, then his diet consists of constantly calculating the glycemic index of foods. Table No. 10 includes low GI ingredients.

The normal level of total cholesterol changes with age. If in children and young people it varies from 3.1 to 5 mmol/l, then in a person over 50 years old, 6 mmol/l is considered normal. Elderly people with borderline indicators should monitor their diet when switching to a therapeutic diet.

Nutritional features according to age category

The percentage of bad cholesterol begins to increase with age. The main reason for this phenomenon is considered to be hormonal changes and the onset of biological aging of the body. The preparation of the daily menu should be carried out taking into account the age category of the man, his lifestyle, and risk factors. By ensuring proper nutrition, you can easily compensate for micronutrient deficiencies and reduce the risk of developing cardiovascular diseases.

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Men 35-45 years old

After reaching the age of 30, metabolism begins to decline. The functioning of the digestive system and tissue regeneration slow down. The main goal of dietary nutrition in this case should be to accelerate biological processes, improve the functioning of the liver, heart and kidneys.

The basis of the diet is fresh vegetable salads, steamed fish dishes, first courses, namely broth, cabbage soup and beetroot soup, and fruit salads. 2-3 times every 7 days the menu includes rabbit, chicken fillet, veal and turkey. Meals should be fractional.

Men 45-55 years old

After 40 years of age, men begin to experience serious hormonal changes. Testosterone synthesis, which regulates fat metabolism, begins to decrease. Inactivity and poor diet cause excess weight and the development of cardiovascular pathologies. Due to the decrease in the amount of testosterone, the need for protein decreases.

After 45 years, it is enough to serve meat dishes 1-2 times a week, but fish should become the basis of the diet. Experts recommend that men who have reached this age category exclude brewed coffee and strong black tea from the menu. It is best to drink green tea, herbal infusions, and ginger tea throughout the day.

The listed drinks have a tonic effect, speed up metabolism and help cleanse blood vessels and remove fat.

Men 55-65 years old

After 55 years, metabolism slows down even more. Cholesterol ceases to be part of energy synthesis and begins to gradually accumulate. Fat deposits appear. If you do not follow a diet and exercise little, you can further slow down the metabolic process and accelerate the formation of cholesterol plaques on the walls of blood vessels.

Against this background, diabetes mellitus, atherosclerosis or heart disease may occur. You can speed up your metabolism with green tea, vegetable juice, red fish, vegetable dishes, and fresh fruits. It is best to completely eliminate salt and sugar, brewed coffee and black tea from your diet. You can eat chicken, turkey and lean meat once a week. Experts recommend replacing animal protein with low-fat fermented milk products.

Men 65-75 years old

Cholesterol levels stop rising. Deviation from the norm can be caused by acquired chronic diseases or an unbalanced diet. It is very important at such a respectable age to compensate for the lack of iron, zinc and iodine. Meat dishes can be included in the menu once every 10 days.

The daily diet should include buckwheat porridge, oatmeal, parsley, dill and cilantro, nuts, fresh vegetables, and red fish. 2 times every 7 days you can eat soy and assorted mushrooms, which contain amino acids that accelerate the process of breakdown and removal of cholesterol, waste and toxins.

Proper nutrition can quickly reduce cholesterol levels in the blood

Men 75 years or older

After 75, cholesterol continues to decline. Due to biological aging of the body and suppressed metabolism, the risk of developing cardiovascular diseases increases. At this age, men should eat fresh fruits daily that are rich in vitamin C, white cabbage, sweet peppers, tomatoes and zucchini. Black tea and coffee are completely excluded.

It is best to drink drinks such as:

• rosehip decoction;
• green tea;
• chamomile infusion;
• freshly squeezed fruit juice;
• vegetable juices.

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Recommended and prohibited products

When selecting recipes, you need to take into account their composition. Some foods are strictly prohibited for people with high cholesterol. These include spicy, salty, fried foods, and smoked foods. List of permitted and prohibited products:

When preparing meals, only recommended products should be used. Otherwise, the amount of cholesterol may increase, continuing to clog blood vessels.