The human body is constantly producing cholesterol, an elevated level of which can adversely affect well-being.
With the help of a properly formulated diet of products containing the minimum amount of this substance, you can artificially correct the level of cholesterol and maintain it at a level that is normal and permissible for a woman.
General dietary guidelines for women with elevated cholesterol
The presence of cholesterol in the circulatory system of the human body (both female and male) is necessary for the normal course of life processes. Its presence provides the proper level of immunity, the production of vitamin D, many female hormones. Increasing cholesterol significantly increases the risk of heart attacks, ischemic stroke and many other diseases that are associated with human cardiovascular work (such as myocardial infarction, gangrene of the upper and lower extremities, high blood pressure). Also associated diseases in this case may be pancreatitis, fatty hepatosis, disorders of the gastrointestinal tract.
A diet with high cholesterol in women, based on products that help normalize an increased level of unhealthy fat, in most cases helps to avoid health problems without consuming various medications. In addition, it has been proved that in women following a given diet, the quality of blood vessels, the work of the heart and all components of the cardiovascular system, and the quality of hair are significantly improved.
List of approved foods with high cholesterol
The list of approved products is as follows:
- flour products. When eating foods that are based on grain flour, it is necessary to give preference to coarse-ground products, if you want to enjoy baking, then let it be unsalted, you can use dry biscuits from cookies. From cereals to eat are welcome such as wheat, buckwheat, oat, on the basis of them you can also cook first courses that do not contain other products prohibited by this diet;
- a fish. It is advisable to consume oily fish of salmon breeds, because it contains omega-acids that are actively involved in the absorption of fat-soluble vitamins, which plays an important role in the main processes occurring in the human body, such as K, E, A and D. Also, fish is an indispensable source of phosphorus and vitamin D, the flow of which in the body normalizes metabolism and contributes to the normal functioning of human internal organs. Sea and river fish are also allowed by the diet; seafood is the most preferred shrimp;
- the eggs. Since eggs do not increase cholesterol, their use of this diet is allowed in any quantity. Some doctors and nutritionists note that with a tendency to atherosclerosis, the number of yolks consumed should not exceed two or three a day, the egg white does not have such restrictions;
- butter. Of the oils allowed by the diet with high cholesterol in women, vegetable oils (sunflower, olive, corn) are worth noting. You should not avoid them when cooking - in addition to low cholesterol, they saturate our body with useful vitamins, minerals and trace elements. However, we should not forget that when using vegetable oil for frying products, some useful substances (fatty acids) are transformed into trans fats.
- the nuts. They are one of the least significant elements of the diet, however, medical studies conducted on a group of people with diabetes indicate the need for their use with elevated levels of cholesterol in the blood. Among the group of patients studied, the majority showed a significant decrease in the amount of cholesterol in the blood. It is also worth noting that due to the content of monounsaturated fats, nuts have the ability to stimulate human brain activity;
- vegetables and fruits. Most fruits and vegetables contain fiber in their composition - it is a good helper in normalizing cholesterol levels in women, mainly due to its content. The main products of this group, which contain fiber to a greater extent, are raw carrots, cabbage, raw beets, zucchini, eggplants, garlic, onions, and squash. Most vegetables can be consumed in a thermally processed form - boiled, stewed, baked, but do not forget that the vitamins contained in them are destroyed by high temperatures. In addition to fiber, it is worth noting the content of phytosterols in many fruits, which reduce the absorption of harmful lipids in the intestine and improve the excretory function of the body. Due to her cholesterol does not have time to be deposited on the walls of blood vessels. Also, the decrease in the level of harmful fat in the human body is due to the presence of polyphenols in fruits - they stimulate the production of lipoproteins, which have a high density, and, consequently, bind harmful cholesterol;
- the drinks. Drinks permitted by the diet are juices, fruit drinks, not strong black and green teas, weak coffee and coffee drinks, freshly squeezed juices (fresh juices);
- legumes. Also contain a large amount of plant fiber, which helps the body to bring cholesterol. In addition, beans, peas, chickpeas are an excellent substitute for animal protein, not always available and allowed by this diet;
Exclusively low-fat dairy products;
- meat. The preferred types of meat, women who stick to a diet with high cholesterol in the blood, are low-fat varieties of veal and beef, white poultry meat.
Products, the use of which prohibits a diet with high cholesterol in women:
Meat semi-finished products, fast food, industrial baking;
Fatty pork, homemade duck meat and geese;
Most offal - lungs, liver, kidneys;
Pasta made from soft wheat varieties;
Strong coffee and cocoa;
Many meat products - boiled sausages, smoked sausages, smoked baked meat products and canned foods;
Fat dairy products - butter, cheese, cream, sour cream, creamy yogurts with a high content of sugar.
Sample diet menu with high cholesterol in women per day
Taking into account the products allowed by the diet, we consider an approximate diet option for women per day:
Breakfast Omelet of two eggs with beef (100-140 grams), buckwheat porridge, weak tea;
Second breakfast Fat-free cottage cheese, ground with an apple;
Lunch Vegetable soup from potatoes, cabbage, onions and tomatoes, apple compote;
Tea time Pre-cooked dogrose broth with unsweetened bun;
Dinner. Vegetable salad, dressed with olive oil, baked fish with potatoes, tea.
At night, you can drink a glass of nonfat yogurt or yogurt.
The important points of nutrition on a diet with high cholesterol in women
The main points of the diet of women with high cholesterol are:
- fractional diet. The number of meals per day is 5 times, the number of servings should not be large to avoid overeating. Such a principle of nutrition will exclude bouts of severe hunger, among other things, will help in the normalization of body weight;
- no restrictions on food temperature - you can use both cold, warm, and hot;
- restriction in the use of salty foods. Its amount per day is allowed no more than 5 grams, and it is better if the food will be under-salted. This moment is very important in this diet, because salt provokes the accumulation of fluid that is unnecessary for the body, which, in turn, adversely affects the work of the heart and the cardiovascular system;
- a certain amount of fluid consumed per day. Nutritionists advise to drink no more than one and a half liters of fluid a day with elevated cholesterol, which helps to relieve the cardiovascular system, and also facilitates the work of the bladder;
- the amount of alcohol consumed. The data of scientific studies show that the consumption of weak alcoholic beverages in moderate quantities can protect the human body from the formation of blood clots in the vessels, thereby contributing to the improvement of the so-called blood flow. In relation to alcohol with high cholesterol, dietitians differ somewhat in opinions - some categorically prohibit others, based on research data, on the contrary, they recommend. In any case, the maximum permitted doses for women are 150 grams of dry wine or 170 grams of beer;
- smoking. With this diet and, in general, the woman's body's tendency to increase cholesterol in the blood, smoking is strictly prohibited;
- the dependence of the menu on the weight of women. With obesity or overweight, in addition to the use of permitted foods and exclusion from the diet prohibited, you should pay attention to the caloric intake of food for subsequent normalization of weight. It has been shown that in overweight people, the problem of elevated blood cholesterol is more relevant.
Thus, women with high cholesterol should follow a special diet made up of products that can reduce and normalize its amount.
If you have any doubts about the appropriateness of the use of certain products, health problems or contraindications, you should consult with your doctor before starting a diet.
Hypercholesterolemia - high cholesterol in the blood. His harm is known to all: gradually laying on the walls of blood vessels, it narrows their lumen. This not only accelerates blood flow, but can also contribute to vascular thrombosis. It is cholesterol plaques that cause such serious diseases as heart attacks and strokes. So what can not eat with high cholesterol?
Why reduce?
A rather unexpected answer follows: the same as with normal cholesterol numbers. Only with a high content of the substance, the goals of the diet will be to prevent further deterioration of hemodynamic parameters and stabilize the risk of heart attacks and strokes. With normal indicators of the concentration of this substance in the blood, the goal of such a diet will be to carry out the task of maintaining healthy vessels to a ripe old age, ensuring them active longevity. Therefore, by lowering plasma cholesterol, the risk of heart attacks, strokes, as well as the risk of sudden cardiac death, decreases.
Menu: remove too much
To lower cholesterol, you need to abandon some products and give preference to others. Here is a list of cholesterol-rich foods that should be abandoned first:
- Margarine, all types of gidrozhira, kombizhyra and cooking oils, as well as puff pastry
- Sausages and pork, lard.
- Chicken egg yolk. Even healthy people are not recommended to eat more than one egg per day, and suffering from atherosclerosis should be limited to one egg per week. Do not forget that pies with onions and eggs are also rich in cholesterol.
- Fish caviar. Cholesterol is even found in small caviar (for example, in capelin and pollock eggs). In addition, caviar causes salt and water retention in the body, causing swelling and impairing heart function.
- Offal. These include liver, liver, brains and kidneys. Of course, not everyone loves such an exotic dish as brains in breadcrumbs. But, nevertheless, it is not worth savoring liver sausage, liver pate and fried liver pies in butter.
- Canned fish in oil, canned meat, and in general, canned fish, poultry and meat animals (pork stew, beef, lamb).
- Aged varieties of hard and delicious cheeses (Parmesan, Swiss cheese).
- Fast food: chips, french fries, hamburgers, spicy chicken wings and other snacks.
- Ghee, fatty sour cream (25 - 30%).
The above products are not recommended to be used not only to people suffering from high cholesterol, but also to patients with overweight, diabetes, chronic venous insufficiency of lower extremity vessels, hypertension, chronic pancreatic insufficiency. After all, the pancreas is simply not able to digest such heavy food.
What is good to eat
To reduce cholesterol, it is not enough to limit consumption of foods rich in them. This will lead to its stabilization and a slight, slow shift towards a decrease in concentration. To speed up this process, you need to eat the following foods:
- Bran (for example, oatmeal). They can be used to create a feeling of fullness, as they swell in the stomach.
- Fibrous foods, such as natural marmalade made from apples and citrus fruits.
- Fresh carrots and products from it, for example, carrot cutlets.
- Green tea. The tannin contained in it has a beneficial effect on the vascular wall and cholesterol levels.
- Red pepper and, in general, all types of fresh paprika.
- Pumpkin - zucchini, cucumbers, squash, pumpkin. They have a beneficial effect on the vessels, their fiber has the ability to bind cholesterol in the intestinal lumen and bring it out, preventing it from being absorbed.
- Mushrooms Although mushrooms are a separate amazing kingdom that is much closer to animals than to plants, they lower cholesterol. The fruit bodies themselves consist of chitin, from the same material as the shells of insects. A person does not have a chitinase enzyme, so water and salts are absorbed from the mushrooms, and the fiber itself binds cholesterol and is removed from the body.
In addition to the above products, there are many neutral products that are useful in small quantities. So, sunflower seeds are very useful: they contain a large amount of vitamins, fiber, they do not have cholesterol, but they themselves are quite high in calories (as they are a source of vegetable oil) and can affect weight.
In any case, before you begin to influence the exchange of cholesterol with the help of nutrition, you need to consult with experts - your doctor or dietician.
Many have heard that cholesterol is harmful to human health. Let's see what exactly.
- Cholesterol is a type of lipid that is found in human blood.
- There is always cholesterol in the blood. He is involved in metabolic processes, if he is normal, it only brings benefit
- Part of this substance enters the bloodstream with food, and part is produced by the liver.
- Many factors affect the increase in cholesterol: not a good diet, low physical activity, stress
- Cholesterol accumulates in the vessels, causing a number of serious diseases: atherosclerosis, strokes and heart attacks, heart and brain diseases
- Cholesterol plaques complicate blood circulation, which is why internal organs function poorly.
- Increased levels of this substance can occur at any age. It is better to control your diet in a timely manner, not allowing the increase in cholesterol
What can you eat with high and high cholesterol?
It is necessary to more often include in your diet those foods where there is little saturated fat and harmful chemical additives:
- White lean meat (chicken or turkey)
- Sea fish
- Some seafood (mussels, seaweed)
- Vegetables and fruits
- Dry biscuits (galetny, oatmeal)
- Vegetable oil
- Natural sour milk and dairy products with low fat content
These foods should be the basis of a proper diet. All dishes are best steamed or in vegetable oil.
Diet with high cholesterol in women, menu
The approximate diet of a woman who suffers from high cholesterol should be.
Breakfast:
- A cup of tea (green or black)
- Portion of fruit
- Oatmeal on water
- A handful of nuts
- You can add honey or jam
Dinner:
- Portion of vegetables
- Buckwheat porridge with vegetable oil (any side dish with vegetable oil)
- A piece of boiled or baked breast (fish or turkey)
Tea time:
- A glass of fresh juice
- Wafer or oatmeal cookies
Dinner:
- Not fat cottage cheese
- A glass of non-fat kefir
Dishes can be changed, but the base should remain the same. The main rule - the exclusion of harmful products from the diet.
- Sausages, sausages, purchased ham
- Pork and other fatty meats
- Chips, crackers and similar snacks
- Fat dairy and fermented milk products (butter, cream, fat sour cream)
- Sweets with a high content of cream
- Shrimps, squids
- Brains, kidneys and other soup products
- Fish roe
Scientists are debating how eggs affect cholesterol levels. There is still no clear answer. However, it is recommended not to consume more than 2 eggs per week with the anti-cholesterol diet.
What not to eat with high cholesterol Diet with high cholesterol in men, menu
Breakfast:
- Oatmeal with nuts and raisins
- A glass of non-fat milk
- Bread with cheese
Dinner:
- Vegetarian borscht
- Fish in the oven with vegetables
- Whole wheat bread
Tea time:
- Portion of fruit
Dinner:
- Rice with vegetables
- Vegetable salad
Diet with high cholesterol in children, menu
Breakfast:
- 2 low-fat cottage cheese cheesecakes
- cocoa on the water
- Banana
Dinner:
- Chicken Breast Cutlet
- Baked potato
Tea time:
- A glass of non-fat milk
- Wafer or oatmeal cookies
Dinner:
- Steamed vegetables
- Non fat yogurt
What diet is needed for high cholesterol for those over 50?
- It is necessary to give preference to non-fatty meats and fish. The best choice is chicken or turkey fillet, sea fish
- You can not eat semi-finished products, fast food, fast food
- Any sausages, sausages and smoked meats should be completely excluded.
- Prefer those products where there is a lot of fiber. Vegetables and fruits should form the basis of the diet.
- For garnish, choose durum pasta, cereals and vegetables. Fill them with oil
- Salads, season with olive oil, soy sauce. Exclude mayonnaise and fat sour cream.
- Enter the following products in your owl diet: garlic, flax seeds, artichoke
- Eat lots of foods with vitamin C (cabbage, citrus, tomatoes)
Diet with high cholesterol, recipes
We need:
- Carrot
- Garlic
- Potatoes
- Cauliflower
- Spoon of vegetable oil
- Salt pepper
How to cook:
- Water put on the fire and bring to a boil
- While the water boils cooking roast
- Three carrots, onions and garlic finely cut. Fry them in vegetable oil until golden brown
- In the water throw chopped potatoes
- Cook soup for 20 minutes
- Then we salt, we pepper, we throw a roast and a cauliflower
- Cook another 10 minutes
Dietary cheesecakes
We need:
- Cottage cheese not fat 200 gr
- 1 egg
- 1 tablespoon sugar
- vanillin
How to cook:
- Whisk the egg
- Add sugar, cottage cheese, vanilla
- All mix in a homogeneous mass. We try to cottage cheese did not have large lumps
- Add flour to this mass. Cheesecakes should not be liquid
- Add raisins
- We make cheese cakes out of dough, roll them down in flour and fry in vegetable oil
Vegetable Salad with Cheese
We need:
- Tomatoes
- Cucumbers
- Arugula
- White cheese
- Olives
- Olive oil
- Pepper
- Lemon juice
How to cook:
- We cut cucumbers into cubes
- White cheese cubes
- Sliced Tomatoes
- Quarter olives
- Arugula tear hands
- Mix all ingredients, fill with oil and lemon juice
- Salt to taste
Norm cholesterol table
Diet with high cholesterol and pressure
- Hypertension and elevated cholesterol, often associated with each other. That is why dieting will have a beneficial effect on overall health.
- Try to generally lead a healthy lifestyle. Smoking and alcohol adversely affect both the pressure and the work of the liver. And she, in turn, processes cholesterol
- Prefer herbal teas. Make ginger and lemon tea to boost metabolism
- Avoid foods rich in animal fats: fatty meat, butter, sausage, sausages, fast food
- Eat vegetables and fruits more often. Include garlic, onions
- Do not add sour cream or mayonnaise to salads. Cook in vegetable oil
- Monitor cholesterol levels with tests. Sometimes you may need special medications besides diet.
Diet for high cholesterol and bilirubin
- When elevated bilirubin is banned, too salty food, canned foods and smoked foods
- Eliminate sweets and in general, sugar in sufficient quantities enters the body with other products.
- It is necessary to completely eliminate alcohol and smoking.
- You need to eat not large meals, at least 4 times a day.
- Of the products, mainly eat sweet fruits, vegetables, cereals, whole grain bread, not fatty meat, not fatty fish
- Cooking better steamed, boiled or baked
Diet with high cholesterol and hemoglobin
- With elevated hemoglobin can not eat those products in which a lot of iron
- Fruits and vegetables, such as beets, apples, cabbage, tomatoes, cherries, pomegranates, should be eaten in moderation. Replace them if possible.
- It is not recommended to eat red meat. The best choice is chicken or turkey fillets.
- Do not drink alcohol
- Do not eat sweets, fast food, smoked and preserved
- Give preference to green and white vegetables and fruits, citrus
- Fish should be eaten in moderation, boiled or steamed
- Eat more cereals (cereals, bread, bran)
- Consult with your doctor what type of diet will be more suitable for you.
Video: Elevated cholesterol
Cholesterol is needed by a person, he participates in many metabolic processes of the body, but not all of it is useful. The increased blood content of its “harmful” component leads to an increase in blood viscosity, the formation of clots, the deposition of arteriosclerotic plaques, which threatens to impair blood circulation, the formation of blood clots and a decrease in the elasticity of blood vessels. The result is cardiovascular disease, and in some cases instant death.
There are many factors leading to an increase in blood cholesterol levels and eating habits is not always the main cause, but some foods reduce it. Otherwise, we run the risk of becoming hypertensive, the core, and so what products lower cholesterol in the blood:
Prunes, eat it, it is a tasty and healthy product, the antioxidants it contains are good for lowering cholesterol in the body.
Almonds, pistachios, walnuts, hazelnuts well reduce blood cholesterol due to the fact that they contain a lot of monounsaturated fatty acids and support it at normal numbers. Just consider the fact - nuts calories.
Oatmeal, it contains fiber, which binds cholesterol in the intestines and removes it from the body, thereby reducing its level in the blood by almost 4%, it perfectly serves to prevent constipation. Oatmeal can be eaten not only for breakfast but also for dinner. This also includes whole grain cereals.
Legumes, it’s a pity, if you don’t like them, they contain fiber, it is soluble in water, contains pectin, folic acid and vitamins B. Eating legumes, even canned, with cucumbers and tomatoes every day lower blood cholesterol by 10%.
Meat, of course, a tasty product, but its quantity needs to be limited. And the content in the diet of marine fish, on the contrary, should increase. It contains iodine and a large amount of polyunsaturated fatty acids, which prevent the formation of arteriosclerotic plaques on the walls of blood vessels. Sea kale is rich in iodine, when it is regularly ingested, blood clots dissolve, which, while in vessels, increases the risk of blood clots. Laminaria well affects the intestines, cleansing it. You can meat chicken, rabbit, turkey, it is not fatty meats, all without skin. Sea fish, recommended mackerel, halibut, tuna, salmon, sardines.
In the war with cholesterol, vegetables and fruits will do us a good service. They should be consumed for more, but you should not overdo it, because in any business you need to know when to stop. Well reduce its level of kiwi, beets, avocados, oranges, carrots, grapefruit, etc. They fight it with the "bad" cholesterol.
Apples, firstly, they contain a lot of insoluble fibers that absorb cholesterol and remove it from the body. Secondly, apples contain a large amount of antioxidants, and they are very useful for people suffering from cardiovascular diseases. Eating apples daily reduces the risk of blockage of blood vessels, the occurrence of heart attacks and interferes with the absorption of fats in the intestines.
What dairy products can be used to reduce cholesterol in the blood: cottage cheese, yogurt, kefir is not fat. Regarding eggs, a controversial issue, some scientists recommend eating no more than 3 eggs per week, preferably only protein. It is known that the egg has a very high cholesterol content, especially in the yolk. But recent studies have shown that it is “healthy” cholesterol and eggs, just the same, it is recommended to eat it to lower the level of “harmful” cholesterol in the blood.
Baking, sweets, cereals: bread made from wholemeal flour, low-grade rice, oatmeal cookies, non-fatty pudding and jelly.
What drinks lower cholesterol in the blood: tea, weak coffee, fruit juices without sugar, mineral water.
Vegetable fats: corn, sunflower, olive oil.
Seasonings: fresh and dried herbs, mustard, vinegar, pepper, sauces are not greasy.
At the expense of alcohol, it is possible, but only in small quantities of dry wine and not often. It has a moderate effect on blood vessels and the blood "will play."
What foods can not be eaten with high cholesterol in the blood
Fats: animal fat, butter, lard, coconut and palm oil, durum margarines.
Of seafood can not be caviar, squid and octopus.
Sausages, smoked meats, sausages, meat of fatty varieties (pork, goose, duck), pies, offal (liver, brains, kidneys, spleen).
Milk and dairy products: condensed and whole milk, ice cream, fat cottage cheese, processed fats, cheeses with a fat content of more than 30%.
On fatty meat broth soups, and ready-made soups in packages.
Vegetables, fruits, which are subject to the exclusion of their food, with high blood cholesterol: fried potatoes or cooked on animal fat, French fries.
Bakery products: any baking, sweet pastries, cooked in fat or hard margarine.
Drinks: cocoa brewed with whole milk, coffee with cream.
All fatty seasonings, including mayonnaise.
Foods containing food preservatives should be avoided, they disrupt the functioning of the liver, and therefore the formation of “good” cholesterol in the blood changes.
About bad habits will have to forget forever. If there are problems with overweight, you will have to ask for help from an endocrinologist, find the cause and deal with it. It is possible that, going to a kind of diet, you will soon forget about those extra pounds.
Often walk in the fresh air, moderate exercise will not interfere. The main thing to remember is that your health is in your hands and everything can be changed without resorting to medicines, especially if you know that you are at risk for arteriosclerosis, remember which foods lower cholesterol in your blood and lead a healthy lifestyle.
In the last decade, the number of deaths from severe vascular diseases of the heart and brain associated with increased cholesterol in the blood has increased. Strokes and heart attacks are getting younger. In a busy life, a person does not always find time to pay attention to his own health. Meanwhile, signs of high cholesterol can be seen on the eye. The reason for its increase lies in poor nutrition or violation of fat metabolism. For whatever reason, its level does not increase, the basis of treatment is proper nutrition.
Most cholesterol is found in foods such as beef brains, egg yolks and liver
Let's find out what cholesterol is and why it rises. Consider the risk factors for its increase. What foods can not be consumed with high cholesterol. How to cook food to reduce its level. Consider these questions.
What is cholesterol?
This substance has a fat-like basis. Most of it is produced in the liver, and only 20% comes from food. In the blood it is transported as two compounds. One of them is low density lipoprotein (LDL), known as bad cholesterol. Another fraction is represented by high-density lipoprotein (HDL), known as good cholesterol. With the wrong ratio of these parts in combination with a general high rate, cardiovascular diseases develop. HDL is excreted from the body of low density lipoproteins.
However, the body needs both of these substances, each of them has its own functions. Good cholesterol (HDL) is involved in the metabolism of fats, carbohydrates and proteins. HDL prevents the deposition of plaques on the inner surface of blood vessels. LDL is involved in the formation of sex hormones, helps the brain. Nature has provided an increase in LDL in pregnant women - it is necessary for the formation of the placenta.
“Bad” cholesterol constitutes the membrane (membrane) of the cells of which our body consists. The density of the shell depends on the content of this very LDL. Due to the strong membrane inside the cells do not penetrate toxic substances. The bad property of LDL is that as the level rises, they form atherosclerotic plaques and thicken the blood. That is why doctors monitor the ratio of LDL and HDL. Speaking about the level of cholesterol, usually have in mind the general. If it was raised at the expense of HDL, and LDL is within acceptable limits, then this is the norm. An alarming sign is an increase in total cholesterol due to LDL. Such values create a risk of cardiovascular disease.
Risk factors
LDL increase with improper lifestyle:
- Smoking and alcohol violate the structure of the vascular wall. In these places, blood flow slows down, which causes the formation of blood clots.
- Lack of sport.
- A sedentary lifestyle and physical inactivity also lead to slower rates and thickening of the blood.
- Abdominal obesity.
- Hereditary factor that transmits an abnormal gene responsible for increased production of LDL. If relatives have high cholesterol, the patient is at risk.
- Diabetes.
- Hypofunction of the thyroid gland.
- The use of large amounts of foods containing saturated fatty acids.
- Lack of foods that increase the level of good cholesterol (HDL). These include foods that contain fiber and unsaturated fatty acids.
Stress, poor lifestyle, a combination of risk factors contribute to the violation of fat metabolism, increase LDL levels.
The principle of rational nutrition with high cholesterol
A diet with seeming simplicity can work wonders. The meaning of clinical nutrition is to limit cholesterol-containing foods and introduce polyunsaturated fatty acids into the diet. Observing diet, you only need to reduce the amount of fatty foods to a safe amount to normalize cholesterol levels. You can not completely abandon them. The basic rule of any diet is to balance nutrition. In addition to limiting the "dangerous" products, you need to reduce the number of calories. Gradually reducing the volume and calorie foods, achieve lower cholesterol and weight.
Cellulose, which is found in plant foods, prevents the absorption of fat during digestion
Cholesterol is ingested with animal products. However, the diet involves not only the exclusion of prohibited foods, but also the method of their preparation.
Food can not fry! In the process of frying, carcinogens are formed, contributing to the increase in LDL. Meals should be steamed, stewed, baked on the fire or in the oven, or cooked.
People with high cholesterol can consume 300 mg per day, and with excess weight and cardiovascular diseases, 200 mg per day. Nutritionists recommend what foods can not be eaten with increasing cholesterol. The list of prohibited foods with high cholesterol are primarily fats of animal origin:
- Pork contains high levels of bad cholesterol. 100 mg of product per 100 mg.
- Fatty hard cheeses contain 120 mg, and soft cheeses - 70 mg of cholesterol per 100 grams of product. But they are rich in protein and minerals. For dietetic purposes, it is allowed to use soft cheeses such as Mozzarella, Feta or cheese. Adygea cheese has remarkable properties. Thanks to a combination of cow and sheep milk, it even lowers bad LDL.
- Enhance bad LDL cream. 100 grams contains 70 mg of cholesterol. Therefore, their separate use is not recommended.
- Butter, mayonnaise, sour cream can increase bad cholesterol.
- You can not eat shrimp. They contain 150 mg per 100 grams of product. Studies by American scientists have repeatedly confirmed that shrimp in this case is not recommended.
- It is impossible to reduce cholesterol by consuming the brain, kidneys, liver. They are at the head of a number of the content of this substance. The ban also by-products: sausages, ham and ham.
- Fatty meats - pork, lamb.
- It used to be that it was impossible to eat eggs with an increase in LDL. They really contain both bad and good cholesterol. At the same time, lecithin in their composition reduces LDL. They can do harm not by themselves, but by the method of preparation. You can not eat fried eggs, but hard boiled and in moderate quantities, they are not harmful.
- Pastry creams, chocolate, store cake, containing trans fats.
- Animal fat used for cooking dinner, must be replaced by vegetable. Preferably olive oil.
If you strictly follow the advice of specialists and strictly adhere to the anti-cholesterol diet, the result will be noticeable as soon as possible.
Foods high in LDL include trans fats - margarine, cooking oil. They are solid vegetable fat obtained by the method of hydrogenation to reduce the cost and lengthen the shelf life. In the production process, cheap vegetable oil is mixed with nickel oxide (catalyst) and poured into the reactor. At the next stage, it is pumped with hydrogen and subjected to heating to 200–300 ° C. The resulting gray product is whitened, and to eliminate the unpleasant smell of steam. At the end of the process dyes and flavors are added.
The human body does not absorb trans fats, so they are embedded in the cell walls instead of saturated fats. After eating margarine, cholesterol rises, immunity decreases.
Trans fats provoke the development of obesity, diabetes and cardiovascular diseases. Such a food product can cause an increase in blood cholesterol and a malfunction of a perfectly healthy person.
Analyzing the above, we emphasize the main points. Blood cholesterol in the normal range needed by the body. It participates in the metabolism of fats, proteins and carbohydrates. Increased LDL levels are associated with the development of cardiovascular diseases, including stroke and heart attack. First-line therapy with an increased rate is a balanced diet.