Cholesterol is one of the beneficial substances involved in metabolism. Cholesterol enters the body from animal products.
Cholesterol is a lipophilic alcohol that plays a role in the formation of cell membranes, in the synthesis of certain hormones and vitamins, and in other metabolic processes.
Cholesterol is needed for the body, but its high content can cause diseases of the cardiovascular system, especially atherosclerosis.
Cholesterol is transported throughout the body by bloodstream by carriers: high and low density lipoproteins. Low -density lipoprotein is called "bad" cholesterol, and when it increases in the blood, the risk of cardiovascular pathology increases significantly. Therefore, doctors strongly recommend to reduce their levels. However, a decrease in high -density lipoprotein increases the risk of heart disease.
The norm of cholesterol in the blood in healthy people is 5 mol / l and below. Cholesterol intake by healthy people should be no more than 300 mg per day, and with an increase in the content of cholesterol in the blood (hypercholesterolemia) not more than 200 mg per day.
General description of diet
The purpose of the diet for high cholesterol is to reduce the level of "bad" cholesterol, prevent the development of pathologies of the cardiovascular system, normalize the function of the kidneys and liver, activate metabolic processes and improve blood circulation.
The diet should meet the principle of mechanical sparing, which has a beneficial effect not only on the digestive system, but also on the cardiovascular system.
The diet for high cholesterol corresponds to the treatment schedule No. 10 and No. 10C.
The treatment schedule for high cholesterol includes restriction of salt and fat (mainly of animal origin).
Schedule feature (per day):
- energy value is 2190 - 2570 kcal;
- protein - 90 gr. , of which 55 - 60% are of animal origin;
- fat 70 - 80 gr. , which is at least 30 gr. vegetables;
- carbohydrates not more than 300 gr. for people who are overweight, and for people with a normal weight of 350 gr.
Diet Basics
Diet
Fractional meals, 5 times a day. This allows you to reduce portions of food and suppress hunger between meals.
Temperature
Food temperature is normal, no restrictions.
salt
The amount of table salt is limited to 3 - 5 gr. , Food is prepared without salt, if necessary, salted on the table. Salt causes fluid retention in the body, which increases the load on the cardiovascular system.
Liquid
Consumption of free fluids up to 1. 5 liters (unloading of the cardiovascular and urinary systems).
Alcohol
Alcohol should be avoided, especially alcohol. But doctors recommend (if there are no contraindications) to take 50-70 ml of natural red wine at night, which contains flavonoids with antioxidant properties (thus, dry red wine protects the walls of blood vessels from the formation of atherosclerotic plaques). In addition, a strict smoking ban is imposed.
Body weight
Obese and overweight people need to normalize their weight. Excess fat in the body is an additional source of "bad" cholesterol, and also complicates the work of the heart and blood vessels.
Foods high in lipotropic substances and vitamins
Preference should be given to fruits and vegetables rich in vitamins C and P, group B, potassium and magnesium salts. This vitamin protects the vascular wall due to the action of antioxidants, and potassium and magnesium are involved in heart rhythm.
Fat
Whenever possible, vegetable fats should be replaced as much as possible. Vegetable fats do not contain cholesterol, in addition, they are useful for the walls of blood vessels with a high content of vitamin E (antioxidant).
Prohibited foods for high cholesterol
The list of foods banned for high cholesterol mainly includes animal fats - they are a source of "bad" cholesterol.
You should also reject carbohydrates, which are easily digested, turn into fat, and, as a result, into cholesterol.
You should not eat foods that activate and stimulate the nervous and cardiovascular systems.
Food should be steamed, boiled or baked. Frying products are excluded, because low -density lipoproteins and carcinogens are formed during the frying process. Almost all vegetables eaten are cooked, because raw fiber in large quantities causes bloating.
List of prohibited products:
- rich fresh bread, products made from yeast and puff pastries, pancakes, fried pies, pancakes, pasta of soft wheat type (contains easily digestible carbohydrates);
- high -fat whole milk, fatty cottage cheese, sour cream, cheese;
- fried and boiled eggs (especially egg yolks - a source of saturated fat);
- soup on thick and fatty fish and meat broth, mushroom soup;
- fatty meats (lamb, pork), chicken (duck, goose), chicken skin, especially fried, sausages, sausages;
- fatty fish, caviar, salted fish, canned food, fried fish with margarine and solid fats;
- solid fats (lard, margarine, cooking oil);
- squid, shrimp;
- natural coffee brewed from beans (when brewed, fat comes out of the beans);
- vegetables, especially fried in solid fat (chips, fries, fried in soup) coconut and salted beans;
- mayonnaise, sour cream and cream sauce;
- confectionery cream, chocolate, cocoa, cake, ice cream.
Approved Products
Foods recommended in the diet for high cholesterol should contain large amounts of unsaturated fatty acids, which are a source of "good" cholesterol.
First of all, this applies to fish, which includes omega-3 unsaturated fatty acids. Fish is also a source of vitamin D.
A large amount of soluble fiber (oatmeal) increases the levels of high -density lipoprotein. Fresh vegetables and fruits contain large amounts of antioxidants that strengthen vascular walls. There are also many antioxidants (vitamin E) in nuts.
Diets with high cholesterol levels are designed to normalize the ratio of high -grade lipoprotein (increased) and low -grade lipoprotein (decreased).
List of allowed products:
- dry bread or overnight, from wheat flour, bread with bran, durum wheat pasta;
- vegetable oil in any quantity, except palm oil (fill salad with unrefined vegetable oil);
- vegetables: potatoes, cauliflower and white cabbage, carrots (remove toxins), salads (a source of folic acid), pumpkin, zucchini, beets;
- lean meats and poultry (rabbit, turkey and skinless chicken, veal, lean beef);
- seafood: clams, oysters, clams and crabs limited;
- fish, especially seafood, low -fat types (baked and boiled): tuna, haddock, flounder, pollock, cod, hake;
- legumes as a source of vegetable protein;
- nuts (walnuts, peanuts) contain large amounts of phospholipids that reduce levels of "bad" cholesterol, are a source of vitamin E;
- onions and garlic, contain a lot of vitamin C, protect the vascular walls, remove deposits of lime and fat from the body;
- oats, cereals, puddings from other cereals (cereals must be cooked in condensed milk);
- low -fat milk, low -fat cottage cheese, sour cream, kefir, yogurt, low -fat and unsalted cheese;
- juice, especially from citrus fruits (a lot of ascorbic acid, which strengthens vascular walls);
- weakly brewed tea, coffee drinks with milk, vegetable stews, rose hips, compote;
- seasonings: pepper, mustard, spices, vinegar, lemon, horseradish.
The need for diet
Adherence to the diet regulates the content of high and low density lipoproteins, thereby reducing the level of "bad" cholesterol.
The treatment schedule for high cholesterol allows you to normalize its content without taking medication. In addition, in people who follow a diet, the vessels remain "clean" for a long time, blood circulation in them is not disturbed, which not only has a beneficial effect on the state of the cardiovascular system, but also on the condition of the skin, nails and hair.
Large amounts of antioxidants in foods recommended with high cholesterol slow down skin aging, prevent the development of pathology of internal organs, and increase vitality.
Consequences of not following a diet
High cholesterol in the blood is the first bell of impending vascular atherosclerosis.
With atherosclerosis, plaques form on the walls of blood vessels, which narrow the lumen of venous arteries, which threatens not only the development of circulatory disorders in the body as a whole, but also dangerous complications such as cerebral stroke and myocardial infarction. .
Also, high cholesterol is one of the factors in the development of hypertension and cerebral atherosclerosis (memory impairment, vision impairment, tinnitus, sleep disturbances, dizziness).