A diet for high cholesterol in women and men is necessary when the level of this compound in the blood increases. What foods can be eaten to normalize its performance and prevent hypercholesterolemia in the future – in detail below.
The key rule voiced by most experts is to reduce the content of animal products. The general list of those that are banned includes:
- sour cream, cream and other fatty dairy products;
- egg yolk;
- pork fillet;
- White bread;
- milk chocolate, other confectionery;
- alcoholic beverages, especially beer.
Avoid fried foods, especially those based on animal fat.
Saturated, strong meat and mushroom broths are also prohibited. These foods have the ability to store cholesterol in the body.
As for mayonnaise, egg yolk is present in it, which increases its fat content. Pork also contains significant levels of cholesterol.
It is better to replace coffee with herbal decoctions and compotes, because the caffeine contained in it promotes the production of its own cholesterol by the body.
What foods are not prohibited, but not the healthiest
The attending doctor can draw up an accurate menu based on the test results. He will describe in detail what you cannot eat from the products, and what you can. If there are concomitant lesions of organic origin, this will also be taken into account.
If cholesterol is slightly elevated, then you need to pay attention to the list of products that can be eaten in limited quantities, if there are no corresponding contraindications:
- low fat dairy products;
- egg white;
- caviar (both black and red);
- mussels, shrimp and squid;
- black chocolate;
- oat cookies;
- Turkish delight and other oriental sweets.
It may come as a surprise to some, but plain white rice can lead to an increase in cholesterol levels, and therefore nutritionists advise replacing it with red or wild brown.
With an increase in cholesterol, it is better to eat porridge with not completely boiled cereals. In general, the use of cereals should be limited, regardless of what kind of cereal they are prepared from. Buckwheat porridge is especially useful for people with hypercholesterolemia. It contains compounds, including B vitamins, which inhibit the synthesis of harmful cholesterol in the blood.
The daily menu may include dishes made from chicken, turkey baked in the oven, steamed. Vegetables can be served with them as a side dish.
With an increase in cholesterol, experts advise against eating liver and other by-products. But if you eat them in moderation, you can get many useful ingredients, including copper, iron, phosphorus, potassium, B vitamins. In addition, by-products help prevent thrombosis and atherosclerosis.
Another interesting product is shrimp. They contain approximately 150 mg of cholesterol for every 100 g. If you do not overuse these seafood, they can be used to make up for the lack of omega-3 fatty acids. This compound, in turn, naturally lowers bad cholesterol levels.
When cholesterol rises, cheese and fatty cottage cheese are prohibited. For milk, a 1% fat product is recommended.
You should not choose only cow’s milk – today you can find many alternative options on sale, for example, almond and soybean have good properties.
- Do you think it is possible to reduce bad cholesterol through diet?YesIn some casesCholesterol can only be reduced with drugsNoVote
What food is allowed
General list of products that are allowed for consumption:Vegetables. This can be cabbage (broccoli, cauliflower or cabbage), squash, eggplant, bell peppers, beets, and garlic.From fruits, you can eat apples, bananas, grapefruit, kiwi, avocado and raspberries. Pomegranate is useful. Vegetable oils are also allowed, olive oil is especially useful.Walnuts, almonds and hazelnuts.Low-fat kefir and cottage cheese.Dried apricots, other types of dried fruits.Honey.Seaweed.Vermicelli and durum pasta.Coffee and green tea.
The main foods for high cholesterol should be fruits and vegetables. There are practically no restrictions on them, so you can eat them at any time of the day and in unlimited quantities.
Legumes, especially beans, are of great benefit to the body. It contains vegetable protein that is well absorbed by the human body. The product contains vitamins and minerals that help normalize lipid levels.
Of the fatty foods, only the corresponding varieties of fish, especially salmon, are really useful. They contain unsaturated fatty acids that normalize lipid metabolism. If you intend to cook such fish, it is better to bake it. You can choose olive oil and spices as an additive. If your cholesterol is high, it is better not to eat fried foods at all.
Why choose durum pasta? They are the source of what are called slow calories. Their value lies in the fact that after consuming the product, a person does not feel hungry for a long time. Such pasta does not contain fat. Nutritionists today advise to pay attention to the degree of readiness of al dente, when the most valuable compounds are preserved.
With an increase in blood cholesterol, you can prepare a classic vinaigrette, but it is advisable to replace the sunflower oil in it with olive oil, and pickled cucumbers with fresh ones. Instead of green peas from a jar, add peas.
These techniques allow not only to provide the usual dish with new shades of taste, but also to protect the body from the formation of atherosclerotic plaques. For added protection against bad cholesterol, add some grated garlic to your salad.
Regularly consuming small amounts of garlic can help lower bad cholesterol levels and normalize your metabolism.
Sorrel and seaweed
Sorrel is one of the recommended foods for increasing blood cholesterol. In addition, this plant has a beneficial effect on the cardiovascular system. This beneficial effect is due to the presence of potassium and vitamin C in its composition.
It is best to consume freshly harvested sorrel. It contains the most nutrients. It also helps to eliminate the formation of harmful inorganic oxalic acid. It is formed by adding the leaves of the plant to soup.
As for the seaweed, the iodine, which is contained in its composition, should be thanked for the lipotropic effect. It helps to normalize fat metabolism. For this reason, nutritionists strongly recommend including seaweed and seafood salads on the menu.
Alternatively, you can take dried kelp and grind it in a coffee grinder. In the future, add it to dishes instead of salt.
Preferred first courses and additional recommendations
It is best to include vegetarian soups on the menu. They can be prepared from vegetables, various cereals with the addition of milk. With an increase in cholesterol, meat soup that does not contain fat can be included in the diet no more than 1 time in 10 days.
Eggs should not be eaten neat. Better to cook soft-boiled or make a steam omelet with proteins. You can eat a maximum of 3 eggs per week.
Sauces are traditionally used to give dishes a new and interesting flavor. They can be prepared using vegetable broths. Also, the list of permitted sauces includes tomato, sour cream and milk sauces. For desserts, it can be fruit and berry.
You can use ginger, vanillin, apple cider vinegar and cinnamon for a rich flavor.
The amount of butter, which is allowed per day, should not exceed 20 g. It should be eaten, not spread on bread, but added to porridge and other dishes. It is better to refuse sweets and butter cookies, but if you are drawn to sweets, you can find in pharmacies special meals prepared with fructose or xylitol.