- 1 What is a cholesterol diet?
- 1.1 When is it appointed?
- 1.2 Causes of increased cholesterol
- 1.3 List of permitted and prohibited products
- 2 Menus for Cholesterol Diet
- 2.1 Recipes
- 3 How to maintain normal cholesterol levels?
Cholesterol is a natural fatty alcohol found in membranes.
cells of all living organisms (except plants). Cholesterol
participates in the process of digestion, in the synthesis of female and male
sex hormones, the production of vitamin D, strengthen the immune system.
The vast majority of this organic matter (75%)
independently produced by the body, the remaining 25% come
together with food. Both excess and deficit cholesterol
in the blood has a negative effect on health, and therefore, when deviating from
norms prescribe a cholesterol diet.
Contents
What is a cholesterol diet?
Cholesterol транспортируется в крови благодаря липопротеидам,
which are made up of proteins and fats. Low lipoproteins
плотности (переносят его от клеток печени к остальным
body cells) are considered “bad” cholesterol. His elevated
the content leads to cholesterol subsidence on the walls of blood vessels and
the formation of plaques that provoke atherosclerosis and thrombosis.
Липопротеиды высокой плотности (переносят его от
cells of all organs in the liver where the substance is broken down and
naturally excreted from the body) is considered “good”
reducing cholesterol
of cardio-vascular system.
Since a quarter of the total cholesterol,
contained in the body, affect the food consumed, then
by adjusting your diet you can increase or decrease it
level. Cholesterol-free diet is an effective method.
adjusting the level of cholesterol in the blood, has no contraindications
and age restrictions.
The basic rules of the anti-cholesterol diet:
- Fractional nutrition (at least 4-5 times a day) in small portions
(no more than 300 grams); Last meal without cholesterol
diets should be no later than 4 hours before bedtime; - With a strong feeling of hunger before going to bed during the diet is allowed
have a bite of grated carrot salad seasoned with lemon juice
or drink a glass of kefir 1%; - Every day you need to drink at least 2 liters of pure water without
gas without cholesterol diet to improve liver function and
kidneys, helping them remove excess cholesterol from the body; - The daily amount of salt consumed should be if not
completely exclude from the diet with a cholesterol-free diet, then
cut to 1 tsp. Salt complicates the kidneys,
retaining excess fluid in the body and making it difficult to remove from it
cholesterol; - Every day should be included in the menu cholesterol-free diet fish
(at least 150 grams), as well as salads from fresh vegetables and fruits. how
you can often need to include in your diet foods
reduce blood cholesterol levels (garlic, onions,
salmon, olive oil); - High cholesterol is found in fried, fatty and
smoked dishes (fish, meat), and therefore a cholesterol-free diet
involves boiling, stewing and baking dishes in the oven; - A cholesterol-free diet implies a complete rejection of harmful
habits (smoking, drinking alcoholic beverages); - Regular physical activity (sports, walking
walking, charging) will improve efficiency
cholesterol-free diet and reduce the level of “bad” cholesterol in
blood in the shortest possible time.
Before you start losing weight, it is important to conduct such
exercise, as the calculation of body mass index based on age.
Подробная инструкция, как это сделать для женщин и the men
here:
When is appointed?
People 20-40 years old are recommended to take tests.
to check the level of cholesterol in the blood 1 time in 5 years, after 40 years
– annually.
Blood cholesterol levels of less than 5 mmol / L are considered normal.
Indicator from 5 to 6.4 mmol / l – a cause for concern should
reconsider your lifestyle, begin to observe non-cholesterol
diet, increase your physical activity. Indicator from 6.5-7.8
mmol / l and above is considered high. In this case, besides
cholesterol-free diet, prescribed medication.
Elevated blood cholesterol throughout
long time provokes:
- The risk of developing cancer;
- Strokes and heart attacks;
- Hypertension;
- Diabetes;
- Peripheral vascular and coronary artery diseases.
The indications for compliance with the cholesterol diet are as
increased and deficient cholesterol levels in the blood. Deficiency
cholesterol adversely affects the work of the nervous system and
liver, deformation of the walls of blood vessels, decrease in lean body mass.
Cholesterol-free diet – an effective therapeutic way to normalize
blood cholesterol levels.
Reasons for increasing cholesterol
The main reasons for increasing the level of “bad” cholesterol
blood include bad habits (smoking, abuse
alcoholic drinks, frequent use of fatty, fried,
smoked food, fast food, baking). To the zone
risk are people leading a sedentary lifestyle, having
overweight, overeat and eat unbalanced.
For other reasons leading to an increase in cholesterol levels
blood include disorders of the kidneys, liver and endocrine
system. During menopause, due to hormonal changes in
the body, women are prone to high cholesterol levels
by 5-10% and the occurrence of cholesterol plaques. To reduce the level
cholesterol without medical intervention indicated compliance
cholesterol-free diet, as well as regular physical
load.
| Age | Норма холестерина у the men (ммоль/л) |
Norm cholesterol in women (ммоль/л) |
| 1-5 years | 2.95-5.25 | 2.90-5.18 |
| 5-10 years | 3.13-5.25 | 2.26-5.30 |
| 10-15 years | 3.08-5.23 | 3.21-5.20 |
| 15-20 years | 2.91-5.10 | 3.08-5.18 |
| 20-25 years | 3.16-5.59 | 3.16-5.59 |
| 25-30 years | 3.44-6.32 | 3.32-5.75 |
| 30-35 years | 3.57-6.58 | 3.37-5.96 |
| 35-40 years old | 3.63-6.99 | 3.63-6.27 |
| 40-45 years | 3.91-6.94 | 3.81-6.53 |
| 45-50 years old | 4.09-7.15 | 3.94-6.86 |
| 50-55 years | 4.09-7.17 | 4.20-7.38 |
| 55-60 years | 4.04-7.15 | 4.45-7.77 |
| 60-70 years old | 4.12-7.15 | 4.45-7.69 |
| 70-75 years old | 4.09-7.10 | 4.43-7.85 |
| over 75 years | 3.73-6.86 | 4.48-7.25 |
For diabetics, cholesterol should not exceed
4.5 mmol / l.
List of permitted and prohibited products
With a non-cholesterol diet, the following are shown:
- Sunflower, olive, corn oil;
- Lean meat without skin (chicken, turkey, rabbit meat);
- Fat-free dairy and fermented milk products (cottage cheese, kefir,
natural yogurt); - Eggs (protein – in unlimited quantities, yolk – no more than 3
pieces per week); - Pasta made from durum wheat;
- Whole grain rye bread;
- Sea and fatty river fish (hake, cod, salmon, herring,
tuna); - Cereals (barley, buckwheat, oats);
- Legumes (peas, lentils, beans);
- Vegetables and greens;
- Fruits and berries;
- Spices and dry herbs;
- Sugar (not more than 50 grams per day);
- Nuts;
- Oat cookies.
When cholesterol-free diet is allowed to use mineral
water without gas, tea and coffee, but without cream, as well as vegetable and
fresh fruit juices.
The low-cholesterol diet provides a strict ban.
on the use of the following products:
- Semolina, polished rice;
- Lard; fat;
- Butter and margarine;
- Cheese (hard and melted);
- Ice cream, condensed milk;
- Offal (liver, kidney);
- Seafood (shrimp, crabs);
- Caviar (red, black, granular);
- Sausages;
- Confectionery (cakes, cakes, biscuits, sweet
bakery products); - Canned food and convenience foods;
- Fast food;
- Dressings and sauces (ketchup, mayonnaise);
- Carbonated drinks;
- Alcoholic beverages.
Cholesterol Diet Menu
Diet of cholesterol plaques – weekly menu
(breakfast, lunch, snack, dinner):
Monday:
- Oatmeal with dried apricots;
- Green soup. 2 slices of whole grain bread. Boiled chicken
fillet; - 1 cup of kefir 1%;
- Grilled salmon steak. Cucumber, Tomato and Onion Salad
seasoned with olive oil.
Tuesday:
- Buckwheat porridge with dried fruits;
- Broth with crackers. Boiled turkey fillet;
- Tomato juice;
- Braised rabbit meat in sour cream sauce. Vegetable stew.
Wednesday:
- Muesli;
- Mashed potatoes. Herring. White Cabbage Salad;
- Grapefruit;
- Steamed turkey cutlets. Greek salad”.
Thursday:
- Low-fat cottage cheese, seasoned with natural yogurt;
- Mushroom soup puree. 2 slices of rye bread;
- Berry smoothie;
- Bean puree. Beef stroganoff from chicken. Salad from
arugula.
Friday:
- Bruschetta with cheese and tomatoes;
- Ear with fish pieces. 2 slices of whole grain bread;
- 2 baked pears;
- Pasta. Chicken rolls. Salad from тертой моркови.
Saturday:
- Cottage cheese casserole;
- Bouillon. 2 toasts. Salad from тунца;
- 1 hard boiled egg;
- Chicken fillet baked with potatoes. Vegetable salad.
Sunday:
- Stuffed prunes;
- Lean borsch with sour cream. 2 slices of rye bread. Lightly salted
salmon; - 1 cup of kefir 1% with dill;
- Chicken stew with green beans. 2 toasts.
Dish recipes
A low-cholesterol diet is not only beneficial, but also nutritious,
And also quite diverse if you turn on the fantasy when
planning your weekly diet. We bring to your attention
Some recipes that you can include in your menu when
observance of cholesterol-free diet:
Greek salad”
Ингредиенты:
- Cucumbers 2 pieces;
- Tomatoes 3 pieces;
- Bulgarian pepper green and red;
- Sweet onion 1 pc;
- Olives, olives (to taste);
- Unsalted cheese 200 gr;
- Olive oil 4 tbsp.
- Lemon juice (to taste).
Cooking method:
- Rinse vegetables thoroughly, peel onions, and pepper from
seeds. - Pepper cut into large strips, tomatoes and cucumbers large
slices, onion half rings. - Cheese cut into cubes.
- Decorate the plate with lettuce leaves, put vegetables on them, then
cheese and olives. - Brush the salad with olive oil and lemon juice if desired,
mix gently.
In the original recipe of vitamin “Greek” salad includes cheese
�”Feta”, but according to the rules of the cholesterol-free diet it should be replaced
on no less tasty and healthy cheese.
Bruschetta with cheese and tomatoes
Ингредиенты:
- Whole wheat bread;
- Tomato 1 pc;
- Cheese 100 gr;
- Garlic 1 clove;
- Olive oil;
- Basil;
- Olives.
Cooking method:
- Cut into large slices of bread. Fry it from two sides on
pan with olive oil (1 minute on each side to
golden color). - A little cool toast, rub them on each side
garlic. - Scald tomato with boiling water, peel, cut into small
cubes. - Spread each slice of bruschetta with cheese, put it on top
Tomatoes, sliced olives, garnish with leaf
the basilica.
Crunchy and delicious bruschetta can be included in your menu.
cholesterol-free diet for breakfast or as a snack on
afternoon snack
Green soup
Ингредиенты:
- Sorrel;
- Potatoes;
- Carrot;
- Onion;
- 1 chicken egg;
- Vegetable oil;
- Salt pepper.
Cooking method:
- Peel potatoes, onions and carrots.
- Нарезаем картофель небольшими cubes. Chop the onions, carrots
rub on a coarse grater. - On a frying pan heated with vegetable oil, fry until
golden onions, then add carrots to it, stew a couple
minutes, stirring occasionally. - Pour water into a saucepan, bring to a boil, throw in
boiling potatoes and frying, reduce the gas, cook for 10 minutes. - Grind sorrel, throw in the soup, salt, pepper to taste, cook
10 more minutes until ready. - Boil the egg, cool it, clean it from the shell, cut it into two
halves, add to soup for satiety.
Turn into your diet green soup for lunch during
cholesterol-free diet.
Stuffed Prunes
Ингредиенты:
- Prunes;
- Water;
- Sugar;
- Sour cream;
- Walnuts.
Cooking method:
- Prune with cold water, leave to swell for 2
hours - Bring water to a boil, add sugar to it, stir until
complete dissolution. Then pour the prunes into the syrup, bring
boil, cook on slow water under a lid for 30 minutes (until
softening prunes). - Cool prunes, stuff it with walnuts,
put in creamer. - Beat sour cream with sugar on a mixer, flavor with sauce
dessert.
Treat yourself to stuffed prunes during compliance.
cholesterol-free diet.
Baked Pears
Ингредиенты:
- Pears 4 pcs;
- Low-fat cottage cheese 100 gr;
- Cinnamon 0.5 tsp;
- Natural honey 4 tbsp. L .;
- Almond Nuts.
Cooking method:
- Rinse pears thoroughly, cut into halves, remove
core of every part of the fruit. - Put the halves of pears on a baking sheet, stuff the core
fruit cottage cheese, pour honey and sprinkle with cinnamon on top. - Bake in a preheated 180 degree oven for 10 minutes.
- Chop almonds, sprinkle pears and send them
bake in the oven for another 10 minutes until cooked.
Baked Pears — вкусные и полезный десерт, который
It is recommended to include in your menu with cholesterol-free diet.
how поддерживать уровень холестерина в норме?
Increased cholesterol has a negative effect on the walls.
blood vessels, causing cholesterol plaque
increases the risk of thrombosis, stroke and heart attack. Low
same cholesterol levels can cause a high
bleeding due to deformation of the cell membranes and vascular walls, and
also hemorrhagic stroke and heart attack, liver disease,
nervous system, muscular dystrophy.
The danger to the body is like an increase in the level
cholesterol and its deficiency, which is why should be given
careful attention to your health and maintain this
figure is normal. To maintain normal cholesterol levels
should continue to follow the shown cholesterol-free diet.
Every day it is recommended to eat vegetables, fruits and
berries rich in fiber, with at least half the daily norm
raw. Fatty meat (pork, lamb) should
replace during the cholesterol diet lean (chicken,
rabbit, beef). Fats of animal origin (creamy
oil) it is recommended to replace during the diet on vegetable
(olive, sunflower oil).
It is necessary to continue to observe the water regime, even after the release
from a cholesterol-free diet, drinking at least 2 liters daily
purified water without gas. Salt is recommended to be added to food
more than 1 teaspoon per day, so as not to provoke blood clots.
On returning to the usual diet after leaving
cholesterol-free diet should continue to be excluded from your menu
or to minimize the use of products containing
a lot of hidden salt (sausages, smoked meats, cheeses, red and
black caviar, bouillon cubes).
Continuing to follow a cholesterol-free diet can not only
improve your body, but also lose weight, which is especially important for
people with diabetes. Refusal from fat, smoked,
salty food during a diet affects the gradual
normalization of body weight by gradually getting rid of excess
kilograms.
