Diet against cholesterol
Cardiologists around the world recommend that people over 20 be interested in their cholesterol level and its distribution in “bad” and “good” complexes, that is, to do the necessary blood test. If cholesterol is elevated – it’s time to sound the alarm. When the total blood cholesterol exceeds 200 mg/dl, the LDL (bad cholesterol) fraction is higher than 135 mg/dl and the HDL (“good” cholesterol) is lower than 50 mg/dl, doctors recommend switching to a careful selection of foods and a specific diet.
The main principles of diet
Limit animal fat intake. The proportion of all fats in the total energy value of the diet should be 30% or less.
The proportion of animal (saturated) fats should be no more than a third of the total amount of consumed fat in the diet.
Limit your daily cholesterol intake to 300 mg.
Increase your intake of mono- and polyunsaturated fats from vegetables and saltwater fish.
Increase your intake of carbohydrates found in fresh fruits, cereals, and vegetables.
Hypertensive patients and overweight individuals should reduce their salt intake to 5 g per day or less; limit alcohol and high-calorie intake.
Avoid fatty dairy products.
Eat fiber-rich foods that reduce cholesterol absorption.
Eliminate cookies, cakes, ice cream from the diet.
Eat 5 times a day (ideally 7-9 times), consume a lot of fruits and vegetables.
Recommended foods to lower blood cholesterol should be low in fat and/or high in fiber. They should be used as a regular dietary basis. Exceptions are vegetable oils, which are recommended due to the presence of useful fatty acids in them, but they must be limited due to the high-calorie content.
Recommended products: wholemeal bread, oatmeal, cereals of various cereals, whole grain pasta, brown (unprocessed) rice, dried bread, skim milk, yogurt, cheese, vegetable soups, consomme, boiled, smoked, baked fish without skin, oysters, scallops, turkey, chicken, veal, game, rabbit meat, young lamb. Once or twice a week, lean beef, pork, egg white.
Polyunsaturated oils (sunflower, corn, nut); monounsaturated oils (olive). Soft (not hydrogenated) varieties of margarine that contain a lot of mono- and polyunsaturated fats.
All fresh and frozen, especially legumes – fresh and dried beans, beans, lentils, sweet corn, boiled potatoes (including “in their skins”). All fresh or dried fruits, canned fruits without sugar.
Prohibited foods: pasta made from white flour and white (ground) rice, partially skim milk, skimmed and non-fat cheeses (camembert, edam, feta), low-fat yogurt, fried fish in oil, all soups except allowed, mussels, lobsters, squid, shrimp, goose, ducklings, any meat with a noticeable inclusion of fat, sausages, salami, meat pies, pasties, poultry skin, eggs (no more than 2 pcs per week), fried potatoes or fries, cooked using the recommended fats.
Shortcake and biscuit cakes made on unsaturated margarine and fats, marzipan, halva, cashews, peanuts, pistachios.
Alcoholic drinks, low-fat drinks with cocoa.
low-fat salad dressings.
It is undesirable to eat foods that contain a large amount of saturated and hydrogenated fats and / or sugar when dieting.
About a diet menu for high cholesterol
Breakfast: 2 toast of gray bread, a thin slice of brisket, radish.
Lunch: leek vegetable soup, grilled skinless salmon, Peking cabbage and corn salad with olive oil.
Snack: blackcurrant jelly.
Dinner: cottage cheese, iceberg salad with peppers and tomatoes, seasoned with olive oil.