Useful and as a prevention of problems with the cardiovascular system, and for weight loss hypocholesterol diet. Hypocholesterol diet: essence, weekly menu for men and women, recipes
The hypocholesterol diet is designed for people who suffer from high levels of cholesterol in the blood. As a result, numerous diseases can develop: heart attack, hypertension, atherosclerosis, coronary heart disease, obesity. For men and women, the diet involves a different menu, since it is necessary to adhere to a certain daily calorie content. Hypocholesterol nutrition is contraindicated during pregnancy, lactation, children under 18 years of age, with problems with digestion, thyroid gland, and thyroiditis.
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The essence of a hypocholesterol diet
A hypocholesterol diet is a therapeutic diet prescribed for diseases of the cardiovascular system due to an increase in bad cholesterol. Indications for use:
- atherosclerosis;
- cardiac ischemia;
- hypertonic disease;
- overweight.
The main task of the diet is to reduce the level of cholesterol, which comes with nutrients, as well as reduce the load on the nervous, cardiovascular systems, kidneys, and liver. After a month of dieting, you can get rid of 7 kg of excess weight.
Nutrition rules
During the diet, you need to follow certain rules:
- 1. It is necessary to eat lean meat or replace it with fish.
- 2. It is recommended to eat a lot of fruit salads with the addition of homemade unsweetened yogurt.
- 3. Breakfast should consist of cereals.
- 4. It is recommended to snack on walnuts, pistachios, almonds.
- 5. Twice a week you can eat egg yolks.
- 6. When preparing dishes, it is allowed to boil, bake, steam them. Food cannot be fried.
- 7. Coffee consumption should be limited. Black or green unsweetened tea should be drunk in large quantities.
- 8. Once a week you can drink red wines.
Hypocholesterol diet is contraindicated:
- patients with thyroiditis;
- during pregnancy and lactation;
- in children and adolescents under 18 years of age;
- if there are problems with digestion;
- during thyroid treatment.
Useful and prohibited foods
Standard list of useful and prohibited foods during the diet:
Useful Forbidden Skinless turkey and poultry meat White bread, sweet rolls Any white fish Smoked meats, sausages, frankfurters, sausages, fats Any kind of cereals, with the exception of semolina chicken liver pasta, brown rice Cream cheese, fat sour cream, cream Milk, kefir, yogurt without any additives and sugar Sweets with rich cream Whole flour bread Fruit curds, sweet cottage cheese, ice cream Proteins (chicken) Soups with rich meat broth Vegetables other than sorrel, spinach and radishes mayonnaise and lard oyster mushrooms Fast food Olive oil 
Cholesterol content in foods
The amount of cholesterol in foods:
Products Cholesterol, mg Brain 2078 egg yolk 1465 chicken eggs 574 Sturgeon caviar 329 Beef kidneys 309 beef liver 234 Fatty herring, mackerel, saury, notothenia 289 Butter 185 beef tongue 126 Sour cream 30% 109 Canned food (sardines) 156 Fat beef, pork, mutton 123 Cheeses, hard 102 Cream 20% 85 Chickens of the 1st category 80 Lamb, pork, beef, sausages 67 Fat cottage cheese 63 Pike, trout, salmon, perch, hake, mussels, shrimp, tuna 55 Chickens of the 2nd category 56 rabbit meat 42 Creamy ice cream 39 Cream 10% 36 Cod 32 Milk, kefir fatty 14 Features of nutrition for men
With age, certain changes (physiological, hormonal) occur in the body of men, which entail an increase in the level of cholesterol in the blood. The amount of nutrients on the menu should depend on the energy expenditure during the day.
A person who is not obese should consume 2000 kcal per day. If a man does not lead an active lifestyle and does not play sports, then the daily calorie content should be 1000 kcal. An athlete will need 3000-5000 kcal per day.
Cholesterol norm for men by age:
Age, years Total cholesterol, mmol/l LDL, mmol/l HDL, mmol/l < 5 2. 56 - 5. 68 5-10 3. 40 – 5. 75 1. 67 – 3. 74 0. 52 – 1. 56 10-15 3. 56 - 5. 78 1. 47 – 3. 30 0. 67 – 1. 16 15-20 2. 45 – 5. 95 1. 36 – 3. 67 0. 74 – 1. 59 20-25 3. 67 – 5. 74 1. 65 – 3. 79 0. 61 – 1. 96 25-30 3. 44 – 6. 34 1. 65 – 4. 95 0. 94 – 1. 67 30-35 3. 53 – 6. 55 2. 67 – 4. 67 0. 79 – 1. 84 35-40 3. 50 – 6. 67 1. 89 – 4. 45 0. 45 – 2. 78 40-45 3. 71 – 6. 04 2. 26 – 4. 57 0. 95 – 1. 67 45-50 4. 45 – 7. 78 2. 81 – 5. 67 0. 56 – 1. 95 50-55 4. 67 – 7. 84 2. 22 – 5. 82 0. 61 – 1. 67 55-60 4. 75 – 7. 91 2. 70 – 5. 95 0. 75 – 1. 71 60-65 4. 96 – 7. 15 2. 60 – 5. 73 0. 76 – 1. 78 65-70 4. 14 – 7. 18 2. 60 – 5. 85 0. 78 – 1. 83 > 70 3. 79 – 6. 81 2. 71 – 5. 88 0. 74 – 1. 69 At 18-30 years old
In this age interval, men are advised to pay a lot of attention to their health, as it is childbearing. From 18 to 30 years old, the processes of regeneration and metabolism are accelerated, but if a man leads a sedentary lifestyle and neglects his health, drinking alcohol, tobacco products, then the level of bad cholesterol can increase dramatically.
The diet of men should be beets, tomatoes, cucumbers, fish, herbs, apples, oranges. Daily caloric content - within 2100 kcal.
At 30-40 years old
For a man, this age period is risky. Cholesterol levels can rise sharply in people who do not exercise and abuse alcohol. Such men do not need to eat pork, ham, lamb. These products are recommended to be replaced with turkey and chicken.
Fish caviar, squid, offal, octopus should also be excluded from the menu. You need to eat a lot of fresh vegetable salads for weight loss.
At 40–50 years old
At this age, the rate of regeneration and metabolism processes decreases, so there is an increase in blood cholesterol. In addition, alcoholic beverages and the use of tobacco products can contribute to an increase in cholesterol.
The diet should be varied. It is based on fish, fruits, raw vegetables. Meat dishes should be consumed 3-5 times a week. Borscht, meat broths, soups should be served for lunch. For the second, you need to eat fish with vegetables or meat. Preference should be given to veal. Daily calorie content - 1800 kcal.
At 50–60 years old
After the age of 50, hormonal changes begin to occur in the body of a man. The level of testosterone, which is responsible for fat deposits, decreases three times. At this age, you need to support the body with a little physical activity, in the morning you need to do exercises, and also walk a lot in the fresh air. Often in men after 50 years of age, excess body fat appears.
To lower cholesterol levels, you need to eat meat dishes no more than 2 times a week. Meat is recommended to be replaced with fish. Coffee and strong tea should be excluded from the diet. On the day you need to drink 2 liters of green tea or fruit drink. The daily calorie content is 1900 kcal.
At 60–70 years old
Men aged 60-70 often have problems with the cardiovascular system, this is due to a double increase in cholesterol in the blood. Therefore, it is important to follow a hypocholesterol diet. It is necessary to give up salt, sugar, cocoa, black tea, meat. The diet of men should consist of dairy and sour-milk products, which should be consumed no more than 4 times a week.
It is allowed to drink mineral water, fruit juices, green tea. Daily calorie content - 1700 kcal.
After 70 years
After the age of 70, men naturally lower their cholesterol levels. But the risk of cardiovascular disease is high. During the hypocholesterol diet, it is necessary to consume foods that contain a large amount of vitamin C. These are cabbage, oranges, green peas, peppers, kiwi. In large quantities, it is recommended to drink decoctions of wild rose, blueberries, orange juice, mineral water.
The daily menu should consist of 90 g of vegetable oil, 100 g of proteins, vegetable fiber, which is present in bran and rye bread, vegetables, fruits. Calories per day - 1300 kcal.
Menu for the week
Diet for men for a week:
Days of the week Time of eating Dishes Monday Breakfast Boiled egg (protein) - 1 pc., oatmeal - 130 g; green tea - 300 ml Snack Curd mass - 200 g; sweet and sour apple - 1 pc. Dinner Vegetable stew with asparagus and zucchini - 140 g; chicken chop - 1 pc. afternoon tea Kissel from berries - a glass; biscuit cookies - 100 g Dinner Salad of tomatoes, cucumbers, sweet peppers and herbs - 200 g; baked cod - 210 g Tuesday Breakfast Buckwheat porridge with boiled chicken breast - 230 g; glass of orange juice Snack Carrot and apple salad - 210 g; green tea - 400 ml Dinner Wheat soup - 180 ml; fish cutlet - 1 pc.; eggplant with walnuts - 2 pcs. afternoon tea Sandwich with cheese, bran bread and tomatoes - 240 g Dinner Turkey meat - 100 g; wild rose (decoction) - 300 ml; oatmeal on the water - 200 g Wednesday Breakfast Cottage cheese casserole with berries - 250 g; fresh apple - a glass; bran bread - 1 slice Snack Banana - 1 pc. Dinner Vegetable soup with sour cream - 210 ml; barley - 160 g; chicken fillet - 180 g afternoon tea Apples baked with raisins, honey, nuts - 160 g Dinner Brown rice with stewed bell peppers and cod - 170 g; green tea - 400 ml Thursday Breakfast Smoked trout - 3 small pieces; buckwheat - 160 g; apple juice - 450 ml Snack Oatmeal with fruits - 200 g Dinner Apple-pear puree - 230 g; freshly squeezed juice - 300 ml afternoon tea Salad of sweet peppers, tomatoes, hard cheese and olive oil - 150 g Dinner Curd mass - 230 g; unsweetened green tea - 300 ml Friday Breakfast Buckwheat with tomatoes, carrots - 230 g; bread with cereals - 1 slice; drying - 3 pcs.; fruit tea - cup Snack Jelly with fruits - 120 g Dinner Soup with chicken broth - 240 ml; rice casserole with milk - 170 g; tea - 350 ml afternoon tea Pomegranate - 1 pc. Dinner Salad with bell pepper, cheese, asparagus - 200 g; turkey meat steak - 180 g Saturday Breakfast Carrot freshly squeezed juice - a glass; wheat groats - 150 g; toasts with honey - 2 pcs. Snack Low-fat cottage cheese - 127 g Dinner Beef soup - 210 g; boiled meat - 170 g afternoon tea Oatmeal cookies - 5 pcs.; ryazhenka - glass Dinner Red fish - 1 piece; salad with broccoli and beans - 120 g; orange - 1 pc. Sunday Breakfast Cottage cheese casserole of oatmeal and apples - 200 g; rosehip broth - 400 ml; toast with curd cheese, tomatoes - 1 pc. Snack Lean wafers with milk - 3 pcs. Dinner Lentil soup - 230 ml; baked potatoes - 1 pc.; boiled chicken leg - 1 pc. afternoon tea Low-fat cheese - 3 pieces; tomato juice - a glass Dinner Beef stew, zucchini, cauliflower - 190 g; buckwheat - 150 g Features of nutrition for women
In order for a woman’s body to remain healthy, it is necessary to consume a certain number of calories per day.
The daily calorie content of meals should be 1900 kcal, for womenathletesper day requires 2500-4500 kcal.
Cholesterol norm for women by age:
Age, years Total cholesterol, mmol/l LDL, mmol/l HDL, mmol/l < 5 2. 67 - 5. 78 5-10 3. 40 – 5. 45 1. 65 – 3. 56 0. 76 – 1. 79 10-15 3. 45 - 5. 89 1. 61 – 3. 43 0. 44 – 1. 11 15-20 2. 42 – 5. 63 1. 78 – 3. 67 0. 88 – 1. 45 20-25 3. 17 – 5. 45 1. 45 – 4. 10 0. 45 – 1. 98 25-30 3. 30 – 6. 70 1. 76 – 4. 05 0. 80 – 2. 05 30-35 3. 31 – 6. 95 1. 80 – 4. 37 0. 86 – 2. 10 35-40 3. 60 – 6. 25 1. 96 – 4. 48 0. 90 – 1. 90 40-45 3. 80 – 6. 51 1. 95 – 4. 57 0. 70 – 2. 20 45-50 3. 90 – 6. 83 2. 07 – 4. 80 0. 80 – 2. 34 50-55 4. 55 – 7. 69 2. 30 – 5. 25 0. 87 – 2. 41 55-60 4. 42 – 7. 70 2. 60 – 5. 84 0. 90 – 2. 39 60-65 4. 43 – 7. 60 2. 76 – 5. 77 0. 94 – 2. 35 65-70 4. 41 – 7. 80 2. 45 – 5. 70 0. 97 – 2. 38 > 70 4. 50 – 7. 20 2. 46 – 5. 30 0. 90 – 2. 39 At 18-30 years old
Thanks to active metabolic processes, women aged 18-30 do not suffer from problems associated with high cholesterol. This age is childbearing and the processes occurring in the body are aimed at conceiving and bearing a child.
At 30-50 years old
In the event that women aged 30-50 years lead a sedentary lifestyle, abuse alcohol and tobacco products, there is a high probability of a lipid metabolism disorder. At this time, the metabolism slows down, and fat-like particles begin to accumulate. It is recommended to eat a lot of foods containing antioxidants, these are:
- kiwi;
- red grapes;
- green tea);
- cowberry;
- cranberry;
- tea (ginger);
- brown rice;
- buckwheat grain;
- carrot;
- pumpkin;
- meat;
- fish.
Daily calorie content - 1700 kcal.
At 50-60 years old
After 50 years, women begin to increase the level of cholesterol in the blood (often 2 times). This is due to the fact that the body is gradually preparing for menopause, and there is a decrease in estrogen production. In this regard, often there are problems with the thyroid gland, arthritis, chondrosis, weight gain.
Women in their 50s and 60s should consume foods high in iodine in large quantities. These include:
- walnuts;
- sea fish;
- sea cabbage.
It is necessary to exclude salt and sugar from the menu. Meat should not be consumed more than 2 times a week. Daily calorie content should be within 1750 kcal.
At 60-70 years old
The increase in cholesterol levels in women aged 60-70 years is influenced by chronic diseases, malnutrition, and changes in the state of blood vessels. The risk of developing cardiac and vascular pathologies increases. Women are advised to consume large quantities of fish, vegetables, dairy and sour-milk products.
Frequent consumption of meat dishes is prohibited. The calorie content of meals per day should be 1700 kcal.
After 70 years
In women over 70 years of age, the level of cholesterol in the blood gradually decreases. Too much of it can harm the body. The level of bad cholesterol rises due to malnutrition, hypertension, heart attack, diabetes.
Nutritionists recommend that women make a daily menu so that it contains a lot of cereals, vegetables, herbs, fruits, berries. It is allowed to add bay leaf, allspice, cardamom, rosemary to dishes. Seasonings and spices contribute to normal metabolism and better conduction of impulses along the nerves.
Menu for the week
Sample menu for 7 days for women:
Days of the week Meal time Dishes Monday Breakfast Steamed protein omelet; orange-banana fresh - 340 ml Snack Eggplant-tomato salad - 200 g Dinner Vegetable soup with tomatoes, potatoes and onions - 220 ml; beef and zucchini soufflé - 170 g afternoon tea Crispbread with boiled sausage - 2 pcs.; black tea with milk - 300 ml Dinner Fish fillet - 160 g; rice cooked in water - 180 g; rosehip broth - a glass. Tuesday Breakfast Barley - 230 g Snack Carrot-apple puree - 190 g Dinner Soup from buckwheat and fresh tomatoes - 160 g; steamed minced beef cutlet - 1 pc. afternoon tea Vegetable stew - 200 g; orange juice - 400 ml Dinner Tea with chamomile and thyme - 300 ml; rustic potatoes - 210 g; chicken breast - 160 g Wednesday Breakfast Nuts - a handful; carrot-apple fresh - 450 ml Snack Vegetable soup - 230 ml; boiled fish - 1 piece; black tea - cup Dinner Buckwheat - 150 g; dried fruit compote - 400 ml afternoon tea Fat-free cottage cheese - 130 g; apple juice - 300 ml Dinner Eggplant stewed with tomatoes - 150 g; steamed meatballs - 3 pcs; green tea - 400 ml Thursday Breakfast Casserole with cottage cheese and fruit - 200 g; tea - 400 ml Snack Ear with barley - 170 g; green tea - 400 ml Dinner Boiled fish - 1 piece; vegetable garnish - 150 g; cornbread - 3 pcs. afternoon tea Low-fat kefir - a glass; buckwheat porridge - 120 g; steamed cutlet - 1 pc. Dinner Soup with beef - 220 ml Friday Breakfast Oatmeal with low-fat milk - 160 g; fresh carrot - a glass Snack Fruit salad of banana, kiwi, orange - 200 g; apple juice - 400 ml Dinner Soup with wheat groats and pumpkin - 200 ml; chicken breast with walnut gravy - 170 g afternoon tea Salad of tomato, sweet bell pepper, onion and olive oil - 180 g Dinner Egg white omelet; green tea - 420 ml Saturday Breakfast Salad of pumpkin, carrot and apple - 170 g Snack Chicken meatballs - 3 pcs.; bread rolls - 2 pcs. Dinner Lentil soup - 200 ml; any stewed fish - 170 g afternoon tea Apple compote - 400 ml; steam curd syrniki - 3 pcs. Dinner Vegetables with rice - 210 g; beef soufflé - 170 g; green tea - 300 ml Sunday Breakfast Buckwheat porridge - 120 g; celery-carrot fresh - 420 ml Snack Soup with vegetables - 180 ml; steamed fish cutlet - 1 pc.; dried fruit compote - a glass. Dinner Rye bread with cheese - 3 pcs.; unsweetened homemade yogurt - 300 ml afternoon tea Vegetable stew - 190 g; white chicken meat - 120 g Dinner Rice porridge - 150 g; applesauce - 120 g; unsweetened yogurt without fillers and additives - 250 ml - 2. Peel off the skin of the avocado. For salad, only the pulp should be used, chopped.
- 3. Mix all the ingredients and season with olive oil, lemon juice.
- a pineapple;
- peach;
- apple;
- 100 g walnuts;
- 2 tbsp. l. lemon juice;
- 2 tbsp. l. Sahara.
Fruit salad
Components:
Cooking steps:
- 1. Grind walnuts, cut fruits into cubes.
- 2. Salad dressing should be prepared in advance. To do this, mix lemon juice with sugar.
- 3. Place chopped fruits in a deep bowl and add prepared dressing to them. Mix everything.
Meat soup-puree
Required Ingredients:
- 500 g chicken fillet;
- 1 PC. potatoes;
- a bunch of celery;
- 1 PC. carrots;
- 1 PC. broccoli;
- herbs and salt - to taste.
Cooking method:
- 1. Boil the meat, after it boils, it is necessary to drain the water and pour in a new one.
- 2. The meat should be boiled for another 20 minutes, then add potatoes, carrots, finely chopped celery to the meat.
- 3. Boil the soup for 15 minutes. Next, add broccoli and cook until softened. Then take the soup off the heat.
- 4. When all the ingredients are cooked, you need to beat them in a blender until a creamy state is obtained.
Oatmeal with pumpkin
Required products:
- 1.5 cups of oatmeal;
- 500 g of peeled pumpkin;
- 3 cups skimmed milk;
- 0.5 cups of purified water;
- 4 tbsp. l.sugar;
- salt - to taste.
Recipe:
- 1. Cut the pumpkin into small pieces.
- 2. Pour water into a shallow saucepan and place the pumpkin cut into pieces into it. Boil for 20 minutes. After softening, the vegetable must be chopped with a pusher.
- 3. Add milk to the prepared puree and cook until boiling, then add oatmeal.
- 4. Cook porridge for another 25 minutes, mix. When it thickens, add salt and cook for another 5 minutes.
- 5. Add berries and nuts (optional) to the finished oatmeal with pumpkin and serve.
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If a person has an elevated level of cholesterol in the blood, this has a bad effect on the condition of the heart, internal organs, blood vessels, causes obesity and a general deterioration in well-being.
To return the concentration of the compound to normal, a hypocholesterol diet is prescribed. It is long and represents a special nutrition system that the patient will have to switch to if he wants to improve his condition.
The essence of cholesterol-free nutrition
The diet for lowering blood cholesterol is based on the principles of table number 10. Its essence is reduced to the maximum reduction of caloric intake by limiting the consumption of fats. Salt also has to be limited in this case. But if during other diets foods with fiber are recommended and acceptable, then during such a diet, the latter is also prohibited.
The anti-cholesterol diet aims to reduce the load on the liver, kidneys, heart, blood vessels, stabilize metabolic processes, remove toxic compounds, toxins and excess water from the body. The diet must include foods rich in potassium, magnesium, alkalizing and lipotropic compounds.
Diet to lower cholesterol involves a strict regimen. Its main principles are as follows:
- Switch to fractional nutrition, i.e. eat in small portions, but often - 5-6 times a day.
- All dishes are steamed or baked in the oven. You are allowed to cook. Fried foods are strictly prohibited.
- Meat and fish are only allowed to be eaten boiled.
- Food should not be too hot or cold.
In addition, doctors advise additionally taking vitamin and mineral complexes, especially those containing Omega-3 acids, vitamins C, E, group B, and various antioxidants.
Indications and contraindications for the use of a diet without cholesterol
The anti-cholesterol diet is therapeutic and is prescribed for pathologies of the cardiovascular system that are associated with an increase in blood cholesterol levels.
Indications are such diseases:
- hypertension in a chronic form;
- atherosclerosis;
- ischemia;
- elevated blood glucose levels (and diabetes too);
- obesity.
Despite the benefits of such a diet for cholesterol, it is not always allowed to be carried out. Contraindications include:
- thyroiditis;
- thyroid disease;
- violation of digestive processes;
- pregnancy and breastfeeding period.
Children under 18 years of age are also not prescribed such a diet.
Prohibited and permitted products
Below is a table of foods during a cholesterol diet:
| Approved Products | Prohibited Products |
|
|
If you follow a cholesterol-free diet, be sure to consider the lists of these products. You can not deviate from the rules, so as not to worsen the condition.
Menu for the week with recipes
Sample menu for the week:
| Day of the week | Menu for the day |
| Monday |
|
| Tuesday |
|
| Wednesday |
|
| Thursday |
|
| Friday |
|
| Saturday |
|
| Sunday |
|
Experts advise during the anti-cholesterol diet for women and men to draw up a menu in advance for several days in advance. Be sure to consider allowed and prohibited products.
You can diversify the menu with various dietary dishes from permitted products. For example, you can cook vegetable soup. You will need:
- carrots - 1 pc.;
- bulb - 1 pc.;
- zucchini - 1 small;
- Bulgarian pepper - 2-3 pcs.;
- potatoes - 3 pcs.;
- green beans - 100 g;
- green peas - 100 g.
Cooking:
- When the water boils, add peeled and chopped carrots, potatoes. Add string beans. Boil 12 minutes.
- Pour the peeled and chopped onion, zucchini, and add bay leaf, bell pepper.
- Boil everything for a few minutes. Check that the vegetables are ready.
- Sprinkle with herbs.
Vegetable soup can also be prepared with the addition of chicken breast. To do this, rinse the meat and cut into small pieces. When the meat is half cooked, add the rest of the vegetable ingredients.
Another dish is steamed fish cakes with herbs. To cook, you need:
- minced fish - 1 kg;
- bulb - 1 pc.;
- egg - 2 pcs.;
- semolina (to taste);
- herbs and spices;
- sour cream (low fat).
Cooking:
- Mix minced fish with semolina.
- Cut greens and onions. Add to mince.
- Sprinkle in the spices of your choice.
- Add to the mass of eggs and 1 tbsp. sour cream.
- Form cutlets from the mass, put them on the grid in a double boiler and cook for 20 minutes.
Desserts are great with carrot pudding. To prepare it you will need:
- carrots - a few pieces;
- egg - 1 pc.;
- semolina (or breadcrumbs) - 2 tablespoons;
- baking powder.
You need to do the following:
- Grind the carrots on a grater and simmer in a small amount of water.
- Add egg, baking powder, semolina to the mass.
- Place the mass in a baking dish, greased with oil, and keep in a preheated oven for 20 minutes.
The use of cholesterol in large quantities leads to the development of various pathologies of the heart and blood vessels. As their prevention, experts recommend limiting the use of products containing this substance. But there are people who have already encountered these diseases. Especially for them, a therapeutic hypocholesterol diet was developed. Read on to find out how to organize your meals the right way.
Read in this article
The benefits of a low cholesterol diet for men and women
Unhealthy food, a lot of sweets and fried foods lead to the fact that the body begins to "jump". This is due to cholesterol, which clogs blood vessels and prevents the heart muscle from working normally. But all this is easy to avoid. It is enough to start following a hypocholesterol diet, the menu of which involves the exclusion of products that lead to clogging of blood vessels.
This health food is equally beneficial for both women and men. With the help of a hypocholesterol diet, you can cleanse the body of accumulated toxins. Also, thanks to her, internal organs that have been exposed to a harmful compound return to normal.
But the biggest plus of a therapeutic diet is the improvement of blood circulation, which leads to a decrease in the risk of such heart pathologies as atherosclerosis, coronary heart disease, heart attack and others.
In addition, thanks to a certain menu, it is possible to normalize the metabolism in the body. This will be especially true for women: eating such simple foods, you can even lose weight a little.
Since the hypocholesterol diet has a balance between all the substances necessary for a person, you can sit on it for a very long time. It is, in fact, a healthy diet, so you can even make it your lifestyle.
How can help with hypertension
This disease usually appears against the background of an increase in the concentration of cholesterol in the body. Accumulating, the substance begins to be deposited on the walls of blood vessels, forming the so-called "plaques". Over time, they can grow so much that the passage narrows, and the blood simply cannot carry oxygen throughout the body. Trying to break through the barrier, it begins to expand the walls. This leads to high blood pressure.
Narrowing of the lumen of the blood vessel as a result of the formation of cholesterol plaque
The heart also begins to suffer, which works hard to push blood through clogged vessels. There are serious pathologies. To avoid such consequences, nutritionists have developed a therapeutic diet called "table number 10". It is based on the reduction of cholesterol intake and is intended for patients with hypertension.
Due to the fact that the substance begins to enter the body in reduced quantities, the vessels stop stretching. In addition, the plaques become smaller and allow the blood to circulate freely. Thus, as a result of lowering cholesterol levels, blood pressure also decreases.
For information on how to lower cholesterol, see this video:
Basic Rules
In order for a therapeutic diet to have a positive effect on the state of the body, a number of recommendations from specialists should be followed. They are nothing complicated:
- Be sure to include in your menu foods that help lower cholesterol. Among them:, pine nuts, pistachios, sunflower, pumpkin or flax seeds, green vegetables, pomegranate, fresh berries.
- You should not eat fried foods. Ideal cooking options are in the oven or double boiler.
- If you want to eat soup, it is better to cook it not on meat, but on vegetable. So it will be possible to avoid the use of fat that has passed into the water during cooking.
- You don't have to mess around with spices too much. You can enhance the taste of food only if the oka seems too bland.
- To speed up metabolism, you need to drink two liters of pure water per day.
- During the diet, you need to eat regularly, do at least five meals a day.
- Alcohol should be completely avoided.
- It is recommended to include in your menu a lot of foods with complex carbohydrates.
- From the diet it is necessary to remove food that is difficult to digest and causes flatulence.
- Products that have an alkalizing effect are welcome.
Expert opinion
Julia Mikhailova
Nutrition expert
Experts also recommend eating less salt. The daily norm for a hypocholesterol diet is a dose of only 5 grams. At the same time, it is recommended to use salt not during cooking, but to add it to dishes already served on the table.
Allowed and prohibited products for the table
The hypocholesterol diet is aimed at reducing the consumption of animal fats. In this regard, there are a number of products that are prohibited:
- You will have to remove all oils that contain animal fat. Creamy will be the first candidate for elimination. At the same time, all its substitutes, including margarine, should also be excluded. Varieties of peanut butter that contain palm oil should not be consumed.
- You also need to free your diet from fatty meat, only lean meat is allowed. In addition, a variety of sausages, smoked meats, sausages will also have to be removed from the menu. Another source of protein that is not allowed to be eaten is egg yolk.
- From products containing carbohydrates, french fries, chips are excluded. Any potato fried in a large amount of oil is absolutely unacceptable. Also among the prohibited products for the table of the hypocholesterol diet are buns, pastries in butter or margarine, and fatty cream.
- You can not eat vegetables that are fried in oil.
- Some dairy products are also excluded. This mainly applies to foods high in fat. You will have to give up milk, condensed milk, cream, cheese, sour cream and cottage cheese.
Some of the Allowed and Prohibited Foods During a Low-Cholesterol Diet - You can use various. You need to choose those that contain the substance Omega-3 in their composition. This is rapeseed, olive, sesame, soy.
- Any oily fish is allowed, but caviar is not allowed. Seafood is also welcome.
- From food that is rich in proteins, you can safely eat meat without fat, poultry, but without the skin.
- Carbohydrate products that are only welcome on a hypocholesterol diet are cereals on the water, whole grains, pastries prepared without the use of margarine, and cereal.
- Any raw vegetables and fruits are allowed.
- The hypocholesterol diet does not imply a complete rejection of sweets. People who are not overweight are allowed to eat pastries, but only cooked with vegetable oils.
- Eggs can only be eaten a couple of pieces a day, and protein - in unlimited quantities.
- Allowed, low-fat dairy products,.
About foods that reduce cholesterol in the blood, see this video:
Sample menu for the week
Everyone can develop a diet on their own, based on the lists of prohibited and permitted foods. But for those who do not want to spend time on this, an approximate menu of a hypocholesterol diet for a week is offered:
| Breakfast | Lunch | Dinner | afternoon tea | Dinner | |
| Mon. | buckwheat on the water, a cup of green tea; | fresh fruit and a glass of natural fat-free yogurt; | boiled chicken breast, vegetable salad; | any fresh fruit; | steamed salmon, salad and arugula, a slice of whole grain bread. |
| Tue | boiled egg, one, tea; | a handful of fresh berries; | light vegetable soup, a piece of boiled veal, juice; | a glass of low-fat kefir; | baked pollock, vegetable salad, rosehip compote. |
| Wed | cottage cheese casserole with raisins, a cup of tea; | any fresh fruit; | steamed turkey with boiled potatoes, vegetable salad, compote; | from fresh fruits; | hake baked in the oven with tomatoes, green vegetable salad. |
| Thu. | a small portion of boiled, whole grain toast, a cup of not very strong coffee; | any fresh fruit; | squash puree soup, vegetable salad, rosehip compote; | a glass of fat-free yogurt; | stew of stewed vegetables, a glass of freshly squeezed juice. |
| Fri. | two boiled eggs, orange, tea; | fruit salad dressed with lemon juice; | beef stew with vegetables, berry compote; | a couple of fresh fruits; | rice with steamed fish, salad and cherry tomatoes. |
| Sat. | oatmeal on the water, pear, tea; | a handful of fresh berries; | sweet pilaf, green vegetable salad, rosehip compote; | a couple of fresh fruits, a slice of whole grain bread; | buckwheat porridge with mushrooms, a glass of natural yogurt. |
| Sun. | low-fat serving, green apple, weak coffee; | fruit salad; | vegetable soup, a slice of whole grain bread, boiled chicken breast, juice; | a glass of fat-free kefir, an apple; | red fish baked with vegetables, vegetable salad, compote. |
Recipes for a hypocholesterol diet
In order to diversify the approximate menu of table No. 10, you can use the proposed cooking options. All of them contain a minimum of bad cholesterol.
Sweet pilaf
It needs the following products:
- dried apricots - 200 grams;
- brown rice - one glass;
- small carrot;
- olive oil - three tablespoons.
Dried apricots must be soaked in advance so that it becomes soft. Boil rice. Heat a cauldron or other dishes, pour oil into it, fry chopped carrots in it. Then pour the cooked rice, mix everything well. Add water and dried apricots. Simmer for about 20 minutes until the liquid has completely evaporated.
Buckwheat porridge with mushrooms
To prepare it, you need to buy:
- fresh champignons - 400 grams;
- fresh - 400 grams;
- - a couple of tablespoons (if you have high blood pressure, you can replace it with carob);
- rice cakes.
Pour the porridge with water and cook until tender. Cut mushrooms into small pieces and fry together with chopped onion in olive oil. When all the ingredients are ready, mix them together.
chocolate dessert
There are also recipes for preparing sweet dishes for a hypocholesterol diet. To make chocolate dessert, you will need:
The pumpkin must be cut into cubes and baked. Then put in a blender, add cocoa powder or carob, mix thoroughly. Pour chopped bread into prepared bowls or bowls, put pumpkin there. If the dish does not seem sweet enough, you can add fructose.
Compliance with a hypocholesterol diet will help with various cardiovascular diseases, and will also serve as a good prevention of their development. The list of allowed products is quite wide. This allows you to make the diet menu not only useful, but also diverse.
An excess of cholesterol in a person’s blood disrupts the functioning of the heart, the state of blood vessels, leads to a deterioration in well-being, an increase in excess weight. Approaching its level to normal is the goal of a nutrition system called the “hypocholesterol diet”. Cholesterol is an organic compound produced by 80% of our body. The remaining 20% comes from outside, thanks to food. Most cholesterol is found in food with animal origin (1 egg contains 275 mg of cholesterol). It is practically absent in fruits and vegetables.
What is a hypocholesterol diet?
High cholesterol in the body is called the "invisible killer". For a long time, a person does not know about the existing problem. The sooner the cause of the deterioration of the condition is found, the easier it is to cope with the negative consequences of high cholesterol. If you have a predisposition to be overweight or have had cases of high cholesterol in the body in your family, do not delay visiting a specialist. A hypocholesterol diet is a primary, effective measure in the fight against this dangerous compound.
Therapeutic nutrition contributes not only to reducing the harm caused by the disease. The use of permitted products restores the correct metabolism, improves blood circulation, the functioning of the liver, intestines, kidneys and other organs, helps to reduce the risk of morbidity for people who are genetically predisposed to overweight, diabetes, cardiological diseases and diseases of the blood vessels:
- atherosclerosis;
- ischemic heart disease;
- myocardial infarction;
- angina;
- coronary heart disease;
- stroke, mini-stroke.
With such a diet, a large number of products cannot be consumed, therefore, clinical nutrition becomes unacceptable for pregnant women and breastfeeding women, minor children, and people with cancer. The decision on the composition of the products in their diet is taken only by the attending physician. For all other people with high blood cholesterol, this diet is quite affordable and useful. Often, cardiologists primarily prescribe hypocholesterol nutrition to their patients.
Description of therapeutic diet food No. 10
The hypocholesterol diet is based on therapeutic diet No. 10 (table No. 10), which is aimed at slightly reducing the calorie content of the diet by reducing the consumption of fats, fiber, salt and liquids. The purpose of table number 10 is the minimum load on the liver, kidneys, cardiovascular, nervous systems and the normalization of the metabolic process in the patient's body. The main focus is on foods with a high content of potassium, magnesium, lipotropic substances and on foods that have alkalizing properties (fruits, vegetables and milk).
While observing table number 10, it is customary to adhere to a certain diet. Sick people eat at least five times a day, in equal, small portions. Dishes that make up the diet should be prepared in a way that is gentle on the stomach (stewing, boiling, steaming). Meat and fish are allowed only boiled (fish caviar is a prohibited product). The serving temperature of cooked foods should be as comfortable as possible for the patient.
In addition to useful products, the human diet is saturated with nutritional supplements (B vitamins, nicotinic and folic acids, omega-3 and omega-6 polyunsaturated fatty acids, vitamins E, C), which help bring cholesterol levels in the body closer to normal. They are obtained both in the form of products and separately, in addition to the main therapeutic diet.
With the therapeutic nutrition of table No. 10, in order to lower blood cholesterol, the use of the following is absolutely excluded in the patient's diet:
- fast food;
- fatty and fried foods;
- all store-bought sauces - ketchup, mayonnaise;
- spirits, cocoa;
- fresh bread;
- muffins and puff pastry;
- semi-finished products;
- broths (meat, fish, mushroom);
- fatty dairy products;
- store-bought colored carbonated sweet drinks.
For proper nutrition and getting the body of all the necessary substances, during the therapeutic diet No. 10, increased attention is paid to:
- sea fish of low-fat varieties;
- green tea;
- garlic, nuts and seeds;
- whole grain oatmeal;
- soy protein;
- vegetable oils rich in polyunsaturated fatty acids (linseed, cedar, olive, rapeseed).
Sample menu for the week
To facilitate nutrition, the patient needs to draw up an approximate menu for the week. This will save you from accidentally forbidden snacks on harmful products, save time on shopping and preparing planned meals. In order not to stray from the regime and have time to cook the desired dish, plan the menu taking into account the busyness of your day. Write a list of foods used in the diet. Eliminate all prohibited batteries. This makes it easier to resist temptations. Each day ends with a cup of fat-free kefir before bed, sometimes with a piece of biscuit.
Monday
- Breakfast: oatmeal porridge (150 g) with an apple (other fruits) + coffee.
- 2nd breakfast: bread or whole grain bun + freshly squeezed fruit juice (200 ml).
- Lunch: boiled chicken fillet (100-200 g), vegetable slices seasoned with olive and linseed oils + greens.
- Snack: fruit slices, rosehip broth.
- Dinner: steamed fish with vegetables + a slice of whole grain bread.
- Breakfast: buckwheat porridge with milk, a slice of whole grain bread.
- 2nd breakfast: soft-boiled egg, bread; a glass of freshly squeezed juice.
- Lunch: vegetarian soup, pilaf with chicken fillet (not fried), dried fruit compote.
- Afternoon snack: baked apples.
- Dinner: cottage cheese casserole, herbal tea.
- Breakfast: pumpkin-corn porridge, bread, a mug of tea (green).
- 2nd breakfast: fruit platter.
- Lunch: vegetable soup with pearl barley; mashed potatoes + a slice of boiled lean beef, vegetable slices seasoned with olive and linseed oils.
- Afternoon snack: a decoction of rose hips + biscuit cookies.
- Dinner: rice with baked vegetables; dried fruit compote.
- Breakfast: barley porridge cooked in water + a slice of whole grain bread, a mug of tea without sugar (green).
- 2nd breakfast: a glass of berries whipped with low-fat yogurt.
- Lunch: up to 200 g of poultry + vegetable salad seasoned with olive and rapeseed oils.
- Snack: rosehip broth + sliced fresh fruit.
- Dinner: cottage cheese pudding + dried fruit compote.
- Breakfast: oatmeal with raisins on the water, fruit and vegetable juice.
- 2- breakfast: a mug of fat-free yogurt + biscuits.
- Lunch: vegetarian borscht with sour cream dressing, carrot puree + steamed fish cutlet + vegetable salad seasoned with sesame and linseed oils.
- Afternoon snack: chopped fresh fruit.
- Dinner: boiled rice + steamed vegetables, a slice of whole grain bread, a mug of green tea.
- Breakfast: milk rice porridge with pumpkin and raisins, a mug of green tea.
- 2nd breakfast: 1 hard boiled egg + fresh fruit and vegetable juice.
- Lunch: vegetarian soup with broccoli, buckwheat porridge + a piece of boiled lean beef, bread, dried fruit compote.
- Afternoon snack: a decoction infused with rose hips.
- Dinner: cottage cheese pudding on proteins.
Sunday
- Breakfast: steamed rice with vegetables + a slice of whole grain bread, a mug of green tea.
- 2nd breakfast: fruit slices.
- Lunch: vegetarian borscht with sour cream dressing, boiled chicken meat + vegetable cuts + salad dressing (a mixture of mustard, lemon juice, vegetable oils).
- Snack: finely grated carrots and an apple seasoned with vegetable oil.
- Dinner: milk buckwheat porridge + a piece of biscuit.
Table of permitted and prohibited foods
Using the table below, you can easily create a healthy diet menu that will help reduce blood cholesterol. There are many approved foods for good nutrition. It is not difficult to cook delicious dishes from them, without prejudice to anything. To speed up the healing process, increase the amount of water consumed, which should be purified or mineral. Try to drink at least 1-2 glasses between meals.
Avoid coconut and palm oils from vegetable oils as they contain saturated fats. Soybean, rapeseed, linseed, olive and sesame oils are ideal for therapeutic nutrition. When calculating the number of eggs in the menu, only yolks are taken into account, proteins are allowed to be consumed unlimitedly. Do not use fresh wheat bread, cocoa. Dried bread or yesterday's pastries, biscuits are allowed. Products from puff pastry, baking are not recommended. Sweets are not prohibited, but they should be consumed up to 2 times a week in small portions (jelly, biscuits, mousses).
Who else is prescribed a hypocholesterol diet?
A therapeutic diet for lowering blood cholesterol (table No. 10) is mandatory for people with high blood pressure and diabetes. Do not put off a visit to the doctor if you have symptoms such as:
- pain in the joints during exercise (occurs as a result of narrowing of the arteries in the extremities);
- angina pectoris (a consequence of narrowing of the coronary arteries of the heart);
- subcutaneous ruptures of small vessels;
- yellow spots on the surface of the skin, especially in areas near the eyes (direct deposits of cholesterol in the blood);
- causeless rapid weight gain;
- arrhythmia.
Patients with hypertension
For patients with high blood pressure (hypertension), a cholesterol-lowering diet is necessary. Table number 10 reduces the risk of even greater vasoconstriction due to fatty atherosclerotic plaques on the walls. The diet has a vasoconstrictive effect. As a result, the vessels become stronger, blood pressure (BP) returns to normal, which has a beneficial effect on the patient's well-being. Weight loss will help normalize blood pressure. Hypertensive patients should increase the intake of magnesium, potassium, fiber, reduce the amount of sodium in food.
For diabetics
When forming a menu for patients with diabetes and high cholesterol, the glycemic index of the foods consumed should be taken into account. Overweight diabetics are advised to increase the intensity of physical activity and determine the correct portion size. A properly composed menu will eliminate the possibility of accidentally snacking on prohibited foods.
Cholesterol is necessary for our body to build cell membranes, ATP synthesis. Initially, it is not in the body, the resulting lipids from the products are metabolized in the liver, as a result of which the body receives cholesterol. It is an essential component during the synthesis of sex hormones and fat-soluble vitamins. Nevertheless, it is fraught with adverse consequences for the body. People with high cholesterol need to eat in a special way. A cardiologist prescribes a hypocholesterolemic diet, which allows, by eliminating certain foods, to achieve a minimum concentration of lipids in the blood.
What is the essence of the diet?
The hypocholesterolemic diet restricts foods that have certain lipid groups in their composition. This allows you to reduce excess weight, remove excess water from the body (reduce swelling of the lower extremities), improve overall well-being, and reduce the risk of myocardial infarction by several times. Already in the second week, a person begins to feel a surge of strength. The essence of any dietary program is to reduce the amount of harmful substances (in this case, lipids). To achieve the task, golden rules were formed from nutritionists:
- restriction of the use of fats of vegetable and animal origin;
- complete rejection of ethyl alcohol;
- restriction of bakery products;
- eating chicken meat without skin.
What foods should be excluded?
The hypocholesterolemic diet excludes a large number of familiar foods that are consumed in the diet daily. Remember that they need to be canceled gradually so that the body adapts to new conditions, begins to use the fat depot. Dietitians prohibit the following foods:
- fatty fish, natural butter, margarine, as well as palm and peanut oils;
- crackers, flour, chips, pancakes, waffles, etc.;
- pork, factory sausages, sausages are completely excluded, eggs are limited.
Recent data suggests that some changes have been made to the standard hypocholesterolemic diet. Doctors agreed that caffeine should also be banned. This is due to the fact that the substance enhances intestinal motility, and also dilates blood vessels. This is an unfavorable factor for persons assigned to this table, since they are often overweight.
What can be consumed?
The list of foods that are excluded from the diet is very large, but what is included in the hypocholesterolemic diet? Fats must be present in the diet, but they must be easily digestible, lipids of this group are found in red fish meat, vegetable oils (sesame, soy).
From proteins, it is allowed to use varieties of lean meat, such as rabbit, chicken. Fans of squid and shrimp should limit the intake of these products, since they contain a large amount of specific cholesterol, as well as salt.
You can use absolutely any plant products (vegetables, fruits, herbs). They will make up the bulk of the diet, replacing the usual carbohydrates.
What should be the diet?
The hypocholesterolemic diet should not exclude from the diet at once all the usual ones must be done gradually. Reduce the intake of lipids that are harmful to the body by 5 grams daily, replacing with recommended products. When there is no animal cholesterol in the diet, it will be necessary to consume 50-60 grams of olive or linseed oil daily. They will help normalize the work of the endocrine system at the time of transition to a new diet.
Enrich your diet with plenty of fiber found in vegetables. This will help remove the feeling of hunger, normalize the function of the gastrointestinal tract in case of constipation. Cereals must be present in the human diet, replacing fast carbohydrates. Only if these rules are followed, the results will not be long in coming.
What should be the menu?
A standard hypocholesterolemic diet (sample menu) should be scheduled immediately for a week. First of all, you need to assess your financial capabilities, and only then draw up a diet. Means eating on a hypocholesterolemic schedule will look something like this.
Monday
Breakfast: it is advisable to start the most difficult weekday with a toast smeared with honey. Instead of tea, drink a glass of skimmed milk.
Lunch: cook vegetable soup, boil 150 grams of chicken breast. On the second - vegetable salad.
Dinner: jacket potatoes, steamed fish, fresh cucumber vegetable salad.
Tuesday
Breakfast: one boiled egg, orange juice without added sugar, toast with jam.
Lunch: tomato and sweet pepper salad, chicken broth, black bread, 150 grams of boiled veal.
Dinner: low-fat homemade yogurt, oatmeal cookies, lemon balm tea.
Wednesday
Breakfast: 150 grams of boiled green beans, toast.
Lunch: jacket potatoes (200-250 grams), 120 grams of stewed rabbit, vegetable salad (optional).
Dinner: boiled rice, strawberry jam, kefir.
Thursday
Breakfast: oatmeal cooked with milk, an apple.
Lunch: vegetable soup, boiled turkey meat, jelly, dried fruit compote.
Dinner: baked fish with lemon, buckwheat, a glass of milk.
Friday
Breakfast: grated carrots with sugar, fruit drink.
Lunch: spaghetti with boiled rabbit meat, one boiled egg, black bread.
Dinner: cabbage vegetable salad,
Saturday
Breakfast: sweet black tea, diet bread, one banana.
Lunch: 100 grams of chicken fillet, rice porridge, salad of fresh cucumbers, tomatoes, bell peppers.
Dinner: fat-free cottage cheese, green tea.
Sunday
Breakfast: oatmeal, low fat yogurt.
Lunch: vegetable soup, porridge (optional), weak coffee with milk.
Dinner: a couple of baked apples with cottage cheese, dried fruit compote.
The hypocholesterolemic diet menu is quite diverse. Remember that water must be consumed in an amount of 2.5-3 liters, and the amount of teas should not exceed 500 ml. The hypocholesterolemic diet requires tremendous willpower, as well as endurance. Do not forget about a systematic approach, since a sharp change in your usual diet will be stressful for the body, as a result, the condition will not improve, but will worsen.
