We all regularly hear from doctors that blood cholesterol levels should be maintained at a constant and fairly low level. As a result, this substance seems to many people far from medicine to be almost a source of evil, the presence of which in the body is associated exclusively with negative consequences. In fact, this is not true at all.
First of all, let us recall that cholesterol is an organic compound that not only enters the human body with food, but is also synthesized by our liver. It is necessary to prevent premature aging, and also helps the body absorb fats and fat-soluble vitamins. According to doctors, normal blood cholesterol levels range from 3.6 to 5.2 mmol/l. Moreover, the upper limit may vary depending on the gender of the person and the age category to which he belongs.
One of the natural properties of cholesterol is the following: during blood circulation, it “sticks together”, as a result of which its accumulations, the so-called atherosclerotic plaques, appear on the walls of blood vessels. They interfere with normal blood circulation, resulting in oxygen starvation of the tissues of the brain, heart and other organs. Also, blocking of blood vessels with atherosclerotic plaques is fraught with strokes and heart attacks. Therefore, doctors insist that blood cholesterol levels should be regularly monitored.
What to do if the study shows an increase in cholesterol levels? In addition to medications, proper nutrition will help normalize the indicator. Nutritionists are well aware that a number of foods have “anticholesterol” properties—in other words, they help break down excess cholesterol.
Nuts
All types of nuts are an excellent source of healthy saturated fats. Essential fatty acids omega-3 and omega-6 prevent the occurrence of atherosclerotic changes in blood vessels. Almonds and cashews contain magnesium, which increases the elasticity of blood vessels and helps dissolve plaques. In addition, most nuts contain flavonoid pigments - special plant compounds that help strengthen arterial walls. Peanuts, tree nuts and almonds help avoid fatty liver disease, as a result of which its function is normalized.
Please note that if cholesterol increases, nuts should be eaten unprocessed, since high temperatures destroy the beneficial substances in them.
Nutrition for high cholesterol
What is cholesterol? Cholesterol is a lipid that is used to build all cells in the body. It is necessary for the normal functioning of the nervous and immune systems, for the production of vitamin D, a number of female and male sex hormones. Hence the conclusion - the body needs cholesterol! The only question is its quantity.
Normal blood cholesterol is considered to be a level of up to 5 mmol/l. And if there is more cholesterol, it settles on the walls of the vessel and leads to the formation of atherosclerotic plaques. And, as you know, vascular atherosclerosis is the cause of coronary heart disease, cerebrovascular disease, heart attacks, strokes and many other diseases.
Cholesterol is a very heterogeneous substance. Its two components are most important:
1. High-density lipoprotein (HDL) or “good” cholesterol. These molecules do not settle on the walls of the vessel and, on the contrary, help clean them. The more HDL, the better. The normal HDL level for women is above 1 mmol/L, and for men it is above 1.2 mmol/L.
2. Low-density lipoproteins (LDL) or “bad” cholesterol. It is this fraction of cholesterol that leads to the formation of atherosclerotic plaques. This increases the risk of heart attack or ischemic stroke, as well as other cardiovascular complications. The normal LDL level in women is less than 2.5 mmol/l, in men it is less than 2 mmol/l.
Thus, it is important for a person to increase only one fraction of cholesterol, namely LDL. Factors that increase the level of “bad” cholesterol include:
- smoking;
- overweight;
- binge eating;
- lack of physical activity;
- poor nutrition
- disruption of the gastrointestinal tract
- some endocrine disorders;
- hereditary predisposition.
Many people believe that we get cholesterol from food. This is not entirely true. Most of the cholesterol - about 80% - is produced by the body itself, primarily by the liver. You can reduce the level of cholesterol produced by following simple rules of a healthy lifestyle:
1. Normalize body weight
2. Quit smoking
3. Move more!
4. Monitor and treat diseases of the gastrointestinal tract and endocrine disorders during treatment.
A person gets 20% of cholesterol from food. It is this 20% that can be “removed” with proper nutrition.
If these methods do not help normalize cholesterol, then medications take over. Your doctor will prescribe them for you.
The peculiarity of a diet for lowering cholesterol is that it excludes foods containing large amounts of it. Cholesterol is primarily found in animal fats. These fats are “saturated.” At the same time, many vegetable fats and sea fish oil are “unsaturated” and, on the contrary, help reduce cholesterol. When cooking, you should avoid fried foods. It is better to boil, stew, bake and grill. Immediately before cooking, trim off all excess fat from the meat and remove the skin from chicken meat. During the cholesterol-lowering diet, eat 5 times a day, approximately every 3-4 hours.
Now in more detail about each product group.
1. Meat and poultry. Meats such as pork or lamb contain a lot of fat, and therefore cholesterol. Try not to buy fatty brisket, neck, tenderloin, ribs and other cuts of carcass that contain a large amount of fat. Remember that fat is not just lard that can be seen. There is also the so-called “hidden fat”, which is even found in pork fillet. There is also a lot of cholesterol in fatty poultry - goose or duck. Give preference to meats that contain little hidden fat and lard, namely lean beef, chicken (especially chicken breast) and skinless turkey.
2. By-products. Foods containing large amounts of cholesterol are liver, kidneys, lungs, tongue and brains. Limit their consumption as much as possible.
3. Semi-finished meat products. The content of saturated fats and cholesterol in processed meats is increased: ham, sausages, sausages, canned meats and smoked meats. Even boiled sausage without lard contains hidden fats. In addition, these foods contain too much salt.
4. Fish and seafood. Seafood such as fish caviar, sprats, fatty river fish, squid and octopus contain large amounts of cholesterol. Such products may be present in your daily diet, but it is recommended to limit their consumption to a minimum. Give preference to lean fish. It is very useful to eat fatty sea fish, as it contains omega-3-polyunsaturated fatty acids, which help reduce the formation of atherosclerotic plaques.
5. Oils. The worst source of fat is margarine. Remember that it is found in baked goods and fast food. It is better to use vegetable oils, especially olive, sunflower, and flaxseed. It contains polyunsaturated fatty acids and helps lower cholesterol.
6. Milk and dairy products. Cholesterol is contained in those dairy products that have a high percentage of fat content: full-fat cottage cheese, sour cream, cheese, butter. Give preference to low-fat dairy products: kefir and milk (low-fat or with less than 1% fat content), yogurt, sour cream only for dressing 10%, low-fat cottage cheese, cheese with a fat content of less than 30% in small quantities.
7. Eggs. It is recommended to consume no more than 3 eggs per week. But if you separate the yolk, then the whites can be freely eaten in unlimited quantities.
8. Fruits and vegetables. They are very helpful! Pay special attention to apples, carrots, beets, citrus fruits, peppers, pumpkins, eggplants, quinces, cherries, plums, and pears. Pectin in their composition envelops cholesterol and removes it from the body. Onions, garlic, broccoli and berries also contain similar cholesterol-fighting compounds. There is a rule of thumb: 5 servings of vegetables and fruits per day. One serving is
- one apple, orange, pear or banana;
- 2-3 tablespoons of freshly prepared salad or canned fruits;
- 1 tbsp. l. dried fruits, 2 tbsp. l. dishes made from freshly frozen vegetables or fruits.
9. Confectionery. The lion's share of cholesterol enters the human body through industrial baked goods and desserts. These products contain trans fats (margarine) as well as high amounts of saturated fat. In addition, they always contain a lot of sugar, which is known to promote atherosclerosis.
10. Bread and pasta. Wholemeal bread and durum wheat pasta are an excellent source of energy. They contain insoluble plant fibers that bind cholesterol in the intestines and remove them from the body.
11. Legumes (soybeans, beans, peas). Contains a lot of vegetable protein. Definitely recommended in a diet with a small amount of meat.
12. Drinks. Brewed coffee has been shown to increase blood cholesterol because fats are released from the coffee bean during brewing. There is also evidence that completely giving up coffee leads to a decrease in blood cholesterol by 17%. Tea contains flavonoids. They are believed to help lower cholesterol.
13. Nuts. They contain a large amount of calories, vegetable protein, and unsaturated fatty acids. Recent research suggests that regular consumption of certain types of nuts, such as walnuts and almonds, leads to moderate reductions in cholesterol.
And a few more words. Read the product ingredients carefully. High fat and calorie content indicates that the package contains food that may contain too much cholesterol.
We wish you good health!
Flax seed
Flax seeds and oil from them have long been used to improve the health of the body. First of all, flax seeds contain fiber, which helps retain fat and cholesterol in the digestive system, as a result of which the content of the latter in the blood is significantly reduced. In addition, vitamins B3 have a positive effect on fat metabolism, thereby reducing the content of low-density lipoproteins in the blood, which, when oxidized, can form atherosclerotic plaques. Finally, the selenium found in flax seeds helps increase good cholesterol and reduce bad cholesterol. You can use flax seed as an ingredient in salads, in the preparation of porridges and breadings.
Olive oil
The benefits of olive oil
Another good source of MUFA is olive oil.
To benefit your heart, try to consume 2 tablespoons (23 g) of olive oil daily, replacing other fats. You can sauté vegetables in olive oil, add it to marinades, or mix it with vinegar for salad dressings. When frying meat, use olive oil instead of butter.
Both avocados and olive oil are high-calorie foods, so don't eat more than the recommended amount.
Products with added plant sterols and stanols
Products are available that are fortified with sterols or stanols, plant substances that block the absorption of cholesterol.
Some margarines, orange juice and drinking yogurts with added plant sterols can reduce LDL levels by 5-15%. To see results, you need to consume at least 2 grams of plant sterols per day, which equates to about 2 glasses of sterol-fortified orange juice.
It is unclear whether foods containing plant sterols and stanols reduce the risk of heart attacks and strokes, although experts believe that cholesterol-lowering foods also reduce the risk of cardiovascular complications. Plant sterols and stanols do not affect the level of triglycerides and high-density lipoproteins (HDL), the so-called “good” cholesterol.
Folk remedies
You can fight “bad” organic compounds with folk remedies. They use tinctures and decoctions that help restore the functioning of the cardiovascular system and normalize the functioning of the liver. The following options are used:
- decoction or tea from linden flowers;
- dried dandelion rhizome powder;
- tincture of garlic with olive oil.
Some drugs, due to their effects on the liver and circulatory system, such as Ibuprofen, Ketoprofen, Paracetamol, can temporarily increase cholesterol levels. Therefore, it is advisable not to take medications before donating blood. Users advise drinking green tea daily, increasing physical activity, and reducing the consumption of sweet, fatty, fried and salty foods.
The difference with the previous blood test result can be increased through a complex effect on the body: proper diet, consumption of clean water, getting rid of bad habits. If there is a sharp increase, medications are prescribed that gradually reduce the concentration of organic compounds.
Sample menu
An approximate menu or diet plan for high cholesterol can be developed by a doctor on an individual basis. But to get it, you will have to contact a nutritionist.
You can create a menu for the week on your own without the help of a doctor. You should stick to the rules and not be afraid to experiment.
| Day of the week | Breakfast | Dinner | Dinner |
| Monday | Oatmeal porridge cooked in skim milk or water with the addition of olive oil. The dish can be supplemented with nuts or dried fruits. A glass of beet and celery juice. Oatmeal pancakes or cookies. | Boiled chicken breast without skin. Salad of cabbage, cucumbers, herbs and tomatoes, flavored with olive oil and dill seeds. A cup of green tea with fruit marmalade. 1 ripe apple. Creamy asparagus soup. Bread made from wholemeal flour. | 1 glass of low-fat kefir, 200 g. cottage cheese. 1 grapefruit or 1 pomegranate. |
| Tuesday | Oat bran soaked in milk. A glass of freshly squeezed carrot juice. | Fish baked in foil. Boiled buckwheat seasoned with olive oil. Several loaves of wholemeal bread. Vegetable salad with spinach and cherry tomatoes. Green tea with oatmeal cookies, a handful of nuts. | Fruit salad with low-fat yogurt. Green tea with marmalade and milk or cream without fat. |
| Wednesday | Barley porridge, boiled in water, seasoned with skim milk. A bun with sesame seeds, a glass of freshly squeezed apple juice. | Steamed carrot cutlets with meat salad. The salad is prepared according to the recipe: boil the turkey, chop it finely, add boiled potatoes, cucumbers, tomatoes, and lettuce. You can season the dish with linseed oil. A cup of tea and bran bread. | A glass of kefir, 1 apple, baked or stewed fish with onions, garnished with spinach leaves. Juice or tea. |
| Thursday | Low-fat cottage cheese with kefir, a handful of nuts and dried bananas. A glass of cucumber-beet juice with rye flour bread. | Vegetable soup, bean stew with side dish (chicken, turkey or veal). 1 grapefruit, a cup of tea with cookies or marmalade. | Dark grapes, a glass of pomegranate juice, boiled red fish with asparagus. |
What to eat for the remaining days of the week if you have high cholesterol, you can create a menu yourself, based on personal preferences.
Many argue that mushrooms with high cholesterol should not be eaten. They are poorly digested and load the body with harmful substances and toxins. But if you cook mushrooms correctly, they will only bring benefits.
A diet for high cholesterol is a good addition or alternative to drug treatment. But the nutritional rules will have to be followed regularly, without violating the recommendations. In this case, the products will help normalize the indicators and avoid complications.
General provisions
Safe cholesterol levels range from 1 to 2.6 mmol/L. To stabilize the amount of organic compounds, you need to eat a balanced diet. Doctors give the following recommendations:
- eat 200-400g of fresh vegetables and fruits daily, which contain a minimal amount of starch;
- include high fiber foods, grapefruits, apples and tomatoes;
- regularly consume garlic, ginger, spinach and turmeric;
- up to three times a week, eat fatty fish to obtain saturated acids.
It is useful to increase the amount of consumption of clean water, weak tea and birch sap. Experts advise reducing the number of cigarettes, alcoholic beverages, and drinking less caffeine. It is necessary to reduce the consumption of sugar, meat and offal. With a well-formed diet, drug intervention can be avoided.
Citrus
They are rich in pectin, a soluble fiber that forms a viscous mass in the stomach and removes cholesterol from it even before it enters the blood and clogs the blood vessels.
Citrus marmalade
1 grapefruit
1 orange
2 lemons
600 g sugar
2.5 glasses of water
Step 1. Wash the fruits, squeeze the juice and pulp out of them.
Step 2 . Remove the white fibers from the peel and cut the peel into thin strips.
Step 3 . Place the peel, pour the juice and water into a heatproof bowl. Place grains and white fibers wrapped in cheesecloth there. Cook for 15-20 minutes.
Step 4. Remove the gauze, add sugar, cook until the marmalade has reduced and becomes viscous. Cool.
