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Diet for high cholesterol in women and men
Diet for high cholesterol in women and men

Video: Diet for high cholesterol in women and men

Video: Diet for high cholesterol in women and men
Video: 5 Foods That Can Help Lower Cholesterol: Apples, Lentils, Avocados | TODAY 2024, March
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A diet for high cholesterol in women and men is necessary when the level of this compound in the blood increases. What foods you can eat to normalize its performance and prevent hypercholesterolemia in the future - find out in detail below.

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Prohibited foods with high cholesterol

The key rule voiced by most experts is to reduce the content of animal products. The general list of those on which the ban is imposed includes:

  • sour cream, cream and other fatty dairy products;
  • egg yolks;
  • offal;
  • pork fillet;
  • White bread;
  • milk chocolate, other confectionery products;
  • mayonnaise;
  • alcoholic beverages, especially beer.

Avoid fried foods, especially those based on animal fat.

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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 is why its fat content increases. Pork also contains significant levels of cholesterol.

It is better to replace coffee with herbal decoctions and compotes, because the caffeine contained in it contributes to 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 write in detail what you can not eat from the products, and what you can. If there are concomitant lesions of organic origin, this will also be taken into account.

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If cholesterol is slightly elevated, then you need to pay attention to the list of foods that can be eaten in limited quantities, unless appropriate contraindications are provided:

  • low fat dairy products;
  • egg white;
  • caviar (black and red);
  • mussels, shrimp and squid;
  • black chocolate;
  • oatmeal cookies;
  • Turkish delight and other oriental sweets.

It may come as a surprise to some, but regular white rice can lead to an increase in cholesterol levels, and therefore nutritionists advise replacing it with red or wild brown.

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With an increase in cholesterol, it is better to eat porridge with not fully 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 suppress the synthesis of harmful cholesterol in the blood.

The daily menu may include dishes made from chicken, turkey, baked in the oven, or 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.

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Another interesting product is shrimp. They contain approximately 150 mg of cholesterol for every 100 g. If you do not overuse these seafood, you can use them 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. Let's say almond and soybean have good properties.

What food is allowed

General list of products that are allowed for consumption:

  1. Vegetables. This can be cabbage (broccoli, cauliflower or cabbage), squash, eggplant, bell peppers, beets, and garlic.
  2. From fruits, you can eat apples, bananas, grapefruit, kiwi, avocado and raspberries. The pomegranate is useful.
  3. Vegetable oils are also allowed, olive oil is especially useful.
  4. Walnuts, almonds and hazelnuts.
  5. Low-fat kefir and cottage cheese.
  6. Dried apricots, other types of dried fruits.
  7. Honey.
  8. Seaweed.
  9. Vermicelli and durum pasta.
  10. Coffee and green tea.
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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, which 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 are useful, especially salmon. They contain unsaturated fatty acids that normalize lipid metabolism. If you want to cook such fish, it is better to bake it. As an additive, you can choose olive oil and spices. If your cholesterol is high, it is better not to eat fried foods at all.

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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. These pasta do not contain fat. Nutritionists today advise to pay attention to the degree of readiness of al dente, when the most valuable compounds are preserved.

When the level of cholesterol in the blood rises, you can prepare a classic vinaigrette, but it is advisable to replace the sunflower oil with olive oil, and pickled cucumbers with fresh ones. Add green peas from a jar instead of green peas.

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These techniques allow not only to provide a familiar dish with new shades of taste, but also to protect the body from the formation of atherosclerotic plaques. Additional benefits can be gained by adding some grated garlic to the salad.

Regularly consuming small amounts of garlic will help lower your bad cholesterol levels and normalize your metabolism.

Sorrel and seaweed

Sorrel is one of the recommended foods for high 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.

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It is best to consume freshly harvested sorrel. It contains the most useful substances. It also helps eliminate the formation of harmful inorganic oxalic acid. It is formed by adding the leaves of the plant to soup.

As for seaweed, the iodine 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 steamed protein omelet. You can eat a maximum of 3 eggs per week.

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Sauces are traditionally used to give dishes a new and interesting flavor. They can be prepared on the basis of vegetable broths. Also, the list of permitted sauces includes tomato, sour cream and milk sauces. For desserts, it can be fruit and berry.

Ginger, vanillin, apple cider vinegar, and cinnamon can be used to add a rich flavor to your meals.

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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 want something sweet, you can find special meals in pharmacies prepared with fructose or xylitol.

Outcomes

  1. With an increase in blood cholesterol levels, a special dietary menu is required.
  2. According to such a meal plan, a person can eat fruits and vegetables without restrictions, both fresh and cooked.
  3. Fast food, fatty foods and smoked meats should be completely excluded.

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