High blood cholesterol diet. Cholesterol diet for weight loss with a menu for the week. What you can and cannot eat if you have high cholesterol

In medicine, cholesterol is divided into “good” and “bad”. The peculiarity of this substance is that it does not dissolve in liquid, but is attached to proteins to move throughout the body. Such structures (lipoproteins) are of low (LDL) and high (HDL) density. The first (bad) ones are those complexes that can quickly lead to the development of atherosclerosis. By settling on the walls of the blood channels, they clog their lumen, which can result in a stroke or. In such cases, in addition to hospital treatment, a hypocholesterolemic diet and therapy that can lower the level of this substance in the blood are recommended.

The amount of LDL should always be monitored. And in case of high levels, a special diet will be required to reduce blood cholesterol. This is especially true for older citizens. Indeed, due to natural physiological changes, such people are more susceptible to developing complications caused by cholesterol deposits. In this case, you must know which foods contain cholesterol, as well as foods that remove cholesterol from the body.

What to eat to lower cholesterol?

Doctors recommend regularly (at least every six months) donating blood to determine the amount of cholesterol. Such an examination helps prevent the development of cardiovascular pathologies. Doctors believe that the reason for the increase in cholesterol in biological fluid is poor nutrition. It is the use of “healthy” products in the menu that can prevent deposits on the walls of the arteries, and if they are present, quickly remove them from the body.

Foods that lower blood cholesterol

Nutritionists have found that there are a number of foods that affect cholesterol levels in the blood and normalize lipid metabolism in the human body. A patient at risk of atherosclerosis is recommended to plan his diet primarily taking into account which foods reduce blood cholesterol quickly and effectively.

Carrot

Carrots are a very healthy vegetable that contains a large amount of antioxidants, vitamins and polyunsaturated fatty acids. The components in carrots have a beneficial effect on the metabolism of fat in the blood, due to which its level decreases.

According to clinical studies, you can reduce cholesterol levels by 15-20% in 2 months by eating just two carrots a day. Thus, carrots are the first answer to the question of which foods lower blood cholesterol.

Salmon

Red fish is an excellent source of substances that have anti-atherosclerotic effects. They penetrate the patient’s body and provide natural protection of the vascular walls from the development of pathological processes on them. Regular consumption of salmon is a reliable prevention of atherosclerosis.

Nuts

Any nut is a product that can actively fight high cholesterol levels in the blood. This effect is achieved due to the following components in the nuts:

1. Vitamin E;
2. Unsaturated fatty acids;
3. Copper;
4. Magnesium.

Vitamins and microelements that remove cholesterol from the body have a beneficial effect on the condition of the heart, due to which blood circulation is normalized.

It is worth noting that there is a limit on the consumption of nuts - you can eat them in the amount of 50 grams per day, no more. This is due to the fact that nuts are a heavy food, which in large quantities can adversely affect intestinal motility.

Vegetable oil

One of the most important components of the diet of a person suffering from atherosclerosis is vegetable oils. They are a real find in terms of the content of unsaturated fatty acids, which quickly remove cholesterol from the body. This is especially important for people who do not like red fish or cannot eat it due to allergies.

Replacing butter and margarine with vegetable oils is an important step towards healthy blood vessels. This is one of the rules for daily prevention of atherosclerosis. Nutritionists recommend using the following oils:

1. Olive;
2. Sesame;
3. Soy;
4. Linen.

The use of sunflower oil is acceptable, but it is better to replace it with one of the listed ones.

Garlic

Sufficient consumption of garlic is an important rule for every day for patients with atherosclerosis. This product is used not only for prevention, but also for the active fight against the disease. Substances in its composition act on existing atherosclerotic plaques and quickly destroy them.

Green tea

The composition of green tea includes a large number of specific antioxidants - flavonoids. These components, which reduce the intensity of lipid metabolism, normalize the cholesterol level in the patient's blood. Additionally, they affect the viscosity of the blood, restoring the correct rate of blood flow. It also helps in the fight against cholesterol, as it is deposited on the vessels where the blood flow slows down and it thickens. Therefore, for the prevention of clotting disorders, it is recommended to drink at least 3 cups of green tea per day. To tea leaves, you can add pharmaceutical herbs that lower cholesterol levels several times - chamomile, sage.

Cranberry

Cranberry juice is a very healthy product that also helps with high cholesterol levels in the blood. It contains antioxidants that lower cholesterol and cleanse blood vessels. In addition, like green tea, cranberries contain substances that accelerate blood flow and help normalize microcirculation in tissues.

Ginger

Ginger is a product that many people use only when they have a cold and undeservedly put it aside the rest of the time. And in vain, since ginger contains gingerol, a substance that has a natural anti-atherosclerotic effect. It binds to cholesterol in the blood and converts it into bile acid, which is easily excreted from the body through the intestines.

Chocolate

Regular preventive consumption of chocolate is the key to the patient’s health. Good quality dark chocolate helps reduce serum cholesterol. However, it is important to dose it correctly. If you eat too much sweets, you can disrupt glucose metabolism in the body and also cause great harm to your teeth.

Legumes

Legumes (peas, beans, soybeans, chickpeas) are an irreplaceable source of fiber. This substance enters the patient’s blood and binds “bad cholesterol”, so that it is quickly eliminated from the body. You need to eat at least 30 g of fiber daily.

Scientists have confirmed that 1.5 cups of boiled peas daily will lead to noticeable results after 3 weeks - cholesterol will decrease by 20%. You can use not only peas, but also any other legume that a person likes best.

Tomatoes

Tomatoes contain lycopene, a substance that is rightfully considered one of the most effective cholesterol fighters. It promotes its rapid elimination from the body and normalizes fat metabolism. It is advisable to eat tomatoes fresh, but you can also add them to salads or stews. Tomato juice also has beneficial anti-atherosclerotic properties.

What foods should be excluded from the diet?

A patient with an increased risk of developing atherosclerosis needs to pay attention not only to the list of foods that reduce cholesterol in the blood, but also to those foods that contain a lot of fat. The following foods contain the most cholesterol:

1. Fatty meats (lamb, pork, ham);
2. Butter and margarine;
3. By-products (kidneys, lung, liver, tongue);
4. Some seafood (squid, caviar, octopus).

Table of cholesterol content in food

Diet for high cholesterol

A cholesterol-lowering diet should be formulated in such a way that the body receives sufficient amounts of vitamins, minerals, amino acids and other beneficial microelements. But at the same time, the diet must contain a minimum of foods containing cholesterol.

A diet for high blood cholesterol should include only natural foods. It is better not to eat food containing components of non-natural origin (dyes, stabilizers, etc.). Also, a diet for hypercholesterolemia requires excluding fast foods and processed foods. If you don’t know what dishes to cook, we offer a small example. An anti-cholesterol diet might look like this:

Breakfast:

Options:
- wheat tortilla, toast with a teaspoon of honey, skim milk;
— natural fruit juice, toast with margarine, boiled mushrooms;
- toast, boiled beans;
- boiled (stewed) apples, oatmeal porridge cooked in water.

Dinner:

Options:
— vegetable salad, chicken fricassee, melon, grapes, vanilla ice cream;
- two slices of bread, vegetable salad dressed with one of the types of vegetable oil, tangerine;
- lean soup, vegetable salad, homemade cheese with a slice of bread;
- boiled beans and potatoes, vegetable salad, pear;
- low-fat yogurt, boiled rice with a piece of white chicken meat, salad;
- spaghetti with sauce, boiled egg, bread;
- tuna (or another variety of low-fat sea fish) in its own juice, bread, vegetable salad, plums.

The anti-cholesterol diet for men and women includes many options for lunch, it can be so varied that the thought that you are on a diet will evaporate, only the style of proper nutrition remains.

Today, probably everyone has heard about a cholesterol-free diet. Disturbances in fat metabolism in the body provoke the development of atherosclerosis, a serious disease dangerous for its complications. Treatment of pathology is complex, but always includes correction of lifestyle and nutrition. What are the consequences of high blood cholesterol, and how diet can help: let's figure it out.

A little about cholesterol and its effect on the body

Before you understand the features of a diet for cholesterol, it is worth learning more about this substance and its effect on the human body.

So, cholesterol, or cholesterol, is a fat-like substance, according to the biochemical classification it belongs to the class of lipophilic (fatty) alcohols. The total content of this organic compound in the body is approximately 200 g. Moreover, most of it, 75-80%, is formed by hepatocytes in the human liver, and only 20% comes from food as fat.

To the logical question, why does the body need to produce a substance that is potentially dangerous to it, there is a logical answer. A normal amount of cholesterol is necessary because the organic compound performs the following functions:

• is part of the cytoplasmic membrane of all cells, making it more elastic and durable (another name for fatty alcohol is a membrane stabilizer);
• regulates the permeability of the cell wall, blocks the penetration of certain toxic substances through it;
• is the basis for the synthesis of steroid hormones by the adrenal glands;
• participates in the production of bile acids and vitamin D in the liver.

But increased cholesterol levels in the blood pose a certain health hazard. This pathology is associated with a violation of fat metabolism in the body and is provoked by:

• hereditary (familial) dyslipidemias;
• chronic renal failure;
• arterial hypertension;
• acute or chronic hepatitis, cirrhosis of the liver;
• pancreatitis, pancreatic cancer;
• endocrine and metabolic disorders: diabetes mellitus, hypothyroidism, growth hormone deficiency;
• obesity;
• alcohol abuse;
• smoking, including passive smoking;
• taking certain medications: COCs, steroid hormones, diuretics, etc.;
• pregnancy.

Note! The risk of encountering high cholesterol increases with age: dyslipidemia is more common in men after 35-40 years of age and women after 50 years of age.

First of all, high cholesterol levels are associated with a disease such as atherosclerosis. This pathology is characterized by the appearance of fatty plaques on the inner surface of the arteries, narrowing of the lumen of blood vessels and impaired blood supply to internal organs. This is fraught with the development of conditions such as:

• cardiac ischemia;
• angina pectoris;
• encephalopathy;
• disorders of blood supply to the brain: TIA, and the highest degree of pathology - stroke;
• impaired blood supply to the kidneys;
• circulatory disorders in the vessels of the extremities.

In the pathogenesis of atherosclerosis, an important role is played not only by the concentration of total cholesterol, but also by which fraction of it predominates in the blood. In medicine there are:

1. Atherogenic lipoproteins – LDL, VLDL. Large, saturated with cholesterol and triglycerides, they easily settle on the intima of blood vessels and form atherosclerotic plaques.
2. Antiatherogenic lipoproteins - HDL. This fraction is small in size and contains a minimal amount of cholesterol. Their biological role is to capture “lost” fat molecules and transport them to the liver for further processing. Thus, HDL is a kind of “brush” for blood vessels.

Thus, a diet for high cholesterol should be aimed at reducing its atherogenic fractions and increasing HDL.

If you have high cholesterol, it is important to follow a diet

Therapeutic diets are an important stage in the treatment of many somatic pathologies. Atherosclerosis and its causes are no exception. Before creating a menu for high cholesterol, let’s try to figure out how nutrition affects its level.

So, the daily diet of a healthy person contains on average 250-300 mg of cholesterol. Considering the fact that most of the fatty alcohol is produced in the liver, this amount is enough to meet the physiological needs of the body.

What happens if blood cholesterol is high? As a rule, an increase in the concentration of this organic compound occurs due to the endogenous, “own” fraction. In any case, even 250-300 mg of a substance coming from outside becomes unnecessary and only aggravates the course of atherosclerosis.

Thus, nutritional therapy to reduce blood cholesterol levels:

1. Positively affects the functioning of the cardiovascular system.
2. Normalizes metabolism.
3. Already within the first month it helps reduce “bad” fats in the body by 15-25% of the original level.
4. Reduces the likelihood of the formation of atherosclerotic plaques on the inner wall of the arteries.
5. Provokes a reduction in the risk of complications that are dangerous to health and life.
6. Increases the life expectancy of people with lipid metabolism disorders.

Therefore, adherence to the principles of therapeutic nutrition at all stages of treatment of atherosclerosis helps to achieve excellent results. How to reduce blood cholesterol with diet: let's figure it out.

Principles of therapeutic nutrition

A diet for high blood cholesterol is not only about preventing the formation of new atherosclerotic plaques. Long-term adherence to the principles of therapeutic nutrition will help cleanse blood vessels of cholesterol deposits and even “dissolve” mature plaques. Among the basic rules of a diet for lowering cholesterol are:

• sharp limitation/exclusion of foods that cause an increase in the concentration of “bad” lipids;
• reducing daily cholesterol intake to 150-200 mg;
• saturating the body with “good” cholesterol;
• eating a lot of fiber;
• fractional meals in small portions;
• compliance with the drinking regime.

What you can and cannot eat if you have high cholesterol

Avoiding dietary cholesterol is the first thing you need to do to reduce blood cholesterol. This organic compound is found in animal fat, which is part of fatty meats, lard, smoked meats, dairy products, egg yolks, etc. Trans fats, one of the by-products of the food industry, a type of unsaturated fats whose molecules are in trans, have a negative effect on cholesterol levels. -configurations.

Note! The intake of “food” cholesterol into the body is not a necessary process: even with a long-term plant-based (but balanced!) diet, a person remains healthy.

Meat and offal

Meat can bring both benefit and harm to a patient with atherosclerosis. In addition to high-quality protein, it contains animal fat, which reduces the concentration of “good” HDL and increases the atherogenic fraction of cholesterol.

Is it possible to include meat in a diet against atherosclerosis? It’s possible, but not all: in this food group they are high in cholesterol:

• brains – 800-2300 mg/100 g;
• kidneys – 300-800 mg/100 g;
• chicken liver – 492 mg/100 g;
• beef liver – 270-400 mg/100 g;
• pork fillet – 380 mg/100 g;
• chicken heart – 170 mg/100 g;
• liver sausage – 169 mg/100 g;
• beef tongue – 150 mg/100 g;
• pork liver – 130 mg/100 g;
• raw smoked sausage – 115 mg/100 g;
• sausages, sausages – 100 mg/100 g;
• fatty beef – 90 mg/100 g.

These foods are a real cholesterol bomb. Consuming them even in small quantities leads to increased dyslipidemia and disorders of fat metabolism. Fatty meats, offal and sausages should be completely excluded from the low-cholesterol diet.

In addition to the cholesterol content itself, other substances in the product also affect the development of atherosclerosis. For example, beef fat contains a large amount of refractory fats, which make it even more “problematic” in terms of the formation of cholesterol plaques than pork.

The cholesterol-lowering diet allows the use of the following meat products:

• lean lamb – 98 mg/100 g;
• rabbit meat – 90 mg/100 g;
• horse meat – 78 mg/100 g;
• lamb – 70 mg/100 g;
• chicken breast – 40-60 mg/100 g;
• turkey – 40-60 mg/100 g.

Lean meat of lamb, rabbit or poultry is considered a dietary product. They contain a moderate amount of cholesterol and are loaded with quality protein. Doctors note that boiled or steamed foods from this group can be eaten 2-3 times a week.

Thus, the diet against cholesterol has the following rules for eating meat and poultry:

1. Completely exclude beef, pork, offal and sausages from your diet.
2. While on a cholesterol-lowering diet, you can eat lean lamb, rabbit, chicken, or turkey.
3. Always remove the skin from poultry, as it contains a high percentage of cholesterol.
4. Avoid “harmful” methods of cooking – frying, smoking, salting. It is preferable to boil, bake or steam the meat.
5. It is recommended to include lean meat in the diet 2-3 times a week.
6. It is better if the side dish is fresh/cooked vegetables (except potatoes), and not simple carbohydrates - white rice, pasta, etc.

Saturated fatty acids and trans fats

• margarine;
• cooking fat;
• salomas;
• palm oil (can even be found in chocolate).

Regardless of the level of cholesterol in their composition, they saturate the body with “bad” lipids, contribute to the formation of new atherosclerotic plaques and the rapid development of acute and chronic vascular complications.

Experts advise replacing harmful saturated fats with vegetable oils:

• olive;
• sunflower;
• sesame;
• flax, etc.

Vegetable oils are classified as products that reduce the risk of the formation of atherosclerotic plaques, since they do not contain cholesterol, but are saturated with healthy polyunsaturated fatty acids.

Note! A large amount of saturated fatty acids are formed during frying, so patients should categorically avoid this method of cooking.

Fish and seafood

A diet for high cholesterol in men and women must include eating fish at least twice a week. The content of the organic compound in question in different varieties of water bodies varies:

• mackerel – 360 mg/100 g;
• stellate sturgeon – 300 mg/100 g;
• carp – 270 mg/100 g;
• oysters – 170 mg/100 g;
• shrimp – 114 mg/100 g;
• pollock – 110 mg/100 g;
• herring – 97 mg/100 g;
• trout – 56 mg/100 g;
• tuna – 55 mg/100 g;
• pike – 50 mg/100 g;
• cod – 30 mg/100 g.

Despite their relatively high cholesterol content, fish and seafood are rich in unsaturated omega-3 fatty acids. In addition, the lipid composition of freshwater and marine inhabitants is represented mainly by “good” high-density lipoproteins. Therefore, regular consumption of boiled, steamed or baked fish will help reduce the manifestations of existing atherosclerosis and prevent the formation of new cholesterol plaques.

Milk and dairy products

Milk and dairy products, especially if they are made from whole milk, should be consumed with caution by patients with high cholesterol. The content of this substance remains quite high in them:

• Gouda cheese, 45% fat – 114 mg/100 g;
• Cream cheese, 60% fat. – 100 mg/100 g;
• sour cream, 30% fat – 90-100 mg/100 g;
• cream, 30% fat – 80 mg/100 g;
• fatty cottage cheese – 40 mg/100 g;
• goat milk 30 mg/100 g;
• milk, 1% - 3.2 mg/100 g;
• kefir, 1% - 3.2 mg/100 g;
• fat-free cottage cheese - 1 mg / 100 g.

Thus, patients with atherosclerosis are recommended to exclude aged hard cheeses, fatty sour cream, and cream from the diet. But 1% milk, kefir or low-fat cottage cheese will provide the body with a sufficient amount of protein and calcium with a low cholesterol content.

Eggs

Eggs are a controversial food for patients with atherosclerosis. Healthy and dietary protein is adjacent to the yolk, which contains a large amount of cholesterol:

• chicken eggs – 570 mg/100 g;
• quail eggs – 600 mg/100 g.

With such an amount of fatty alcohol, it would seem that these products should be strictly contraindicated in atherosclerosis. But this is not so: the fact is that the yolk contains mainly “good” lipoproteins, as well as the unique biological substance lecithin. It helps normalize lipid metabolism and removes excess cholesterol from the body. Thus, it allows the consumption of eggs, but not more than 1-2 times a week.

Simple carbohydrates

Interestingly, excessive consumption of carbohydrates can in some cases lead to increased blood cholesterol levels. This complex biochemical process is a chain of reactions of the breakdown of polysaccharides into their glucose, and then triglycerides and adipose tissue.

Therefore, during a therapeutic diet, patients are advised to limit their consumption of:

• potatoes;
• pasta;
• white rice;
• sweets, cookies, other confectionery products.

It is better to replace them with difficult-to-digest carbohydrates (most cereals, brown rice), which, when digested, release dosed portions of glucose. In the future, it is spent on the needs of the body, and is not transformed into fat. A pleasant bonus of including such foods in your diet will be a long-lasting feeling of fullness.

Vegetables and fruits

Fresh seasonal vegetables and fruits are what should become the basis of nutrition. During the day, patients with atherosclerosis are recommended to consume at least 2-3 different fruits and 2-3 varieties of vegetables. Plant foods are rich in fiber, which cleanses the intestinal walls of toxins, restores impaired digestion and helps to lose excess weight.

The most antiatherogenic properties have:

• garlic – for a positive effect, you should consume 1 clove of garlic for 3-6 months;
• bell pepper is a leader in vitamin C content, which is a powerful antioxidant;
• carrots are a source of vitamin A;
• kiwi and pineapple are fruits that help normalize metabolism and reduce body weight.

Note! Special food additives, such as oat or rye bran, can also be a source of fiber in the diet.

Beverages

Compliance with the drinking regime is an important stage in normalizing metabolism and reducing body weight. The main assistant in this matter is clean drinking water. A diet for high cholesterol in women involves drinking 1.5 to 2.5 liters of water (depending on height and weight). In men, this figure can reach 3-3.5 l/day.

It is also useful to drink for atherosclerosis:

• rosehip decoction;
• homemade jelly, unsweetened compotes;
• green tea.

Coffee and alcohol in any form remain prohibited. The aromatic invigorating drink contains the substance cafestol, which can indirectly affect cholesterol levels in the body, increasing it. Alcohol provokes the development of metabolic disorders and damage to the vascular intima. All of these are predisposing factors for the development of atherosclerosis.

Cholesterol-free diet: menu for 7 days

Breakfast is one of the most important meals. It is he who gives energy for the entire first half of the day and helps to wake up. Even in patients with atherosclerosis, breakfast should be quite hearty and include porridge/eggs/cottage cheese (your choice), as well as fresh fruit or vegetables.

When compiling a sample lunch menu, follow the following rule:

• ½ of the food volume should be fresh or cooked vegetables;
• ⅔ of the food volume comes from complex carbohydrates - cereals, brown rice;
• the remaining ⅓ is meat, poultry, fish or vegetable protein.

When planning dinners, these proportions are maintained, except that the entire volume of the side dish is filled with vegetable salad. Eating carbohydrates at night, even complex ones, is not recommended.

If you have difficulty choosing meals, contact your healthcare provider. He will be able to answer your questions and recommend the optimal therapeutic nutrition plan. An approximate menu for the week, which is suitable for those who strive to normalize metabolism, is presented in the table below.

Despite the reduced cholesterol concentration, a varied and balanced menu will allow you to get all the necessary vitamins and microelements, lose excess weight, but not remain hungry.

For the results of therapeutic nutrition to be noticeable, it is necessary to adhere to such a diet for a long time - 3 months or more.

High cholesterol and somatic diseases

Often atherosclerosis is combined with other somatic pathologies. How will the nature of nutrition change in this case?

Diabetes

Atherosclerosis and diabetes mellitus are two serious pathologies that often go hand in hand. Moreover, which of them needs specific treatment. In addition to limiting animal fats, a diet for high cholesterol and sugar includes:

• calorie restriction: on average, the patient should consume 1900-2400 kcal per day;
• nutritional balance: the ratio of proteins, fats and carbohydrates should be approximately 90-100 g, 80-85 g and 300-350 g per day, respectively;
• complete exclusion of sugar and all sweets from the diet: if necessary, replace them with sorbitol or xylitol (widely used sweeteners).

• low-fat cottage cheese;
• fish;
• lean meat (chicken breast, turkey);
• c/w bread.

Chronic cholecystitis and liver diseases

If a person develops atherosclerosis and diabetes mellitus simultaneously, therapeutic nutrition will be based on the following principles:

1. Eat meals at the same time every day.
2. Mandatory snacks between main meals, which will help the gastrointestinal tract work better and avoid stagnation of bile in the gastrointestinal tract.
3. It is necessary to maintain a balance between protein and carbohydrate foods.
4. Do not eat food that is too cold or too hot.
5. Replace rich meat or fish broths with light vegetable soup.
6. Eliminate cabbage, legumes, and grapes from your diet.

Chronic pancreatitis

Pancreatitis is another common pathology of the digestive system. With simultaneous damage to the pancreas and undergoes a slight correction:

• hunger on days of intense pain is necessary to restore the work of the pancreas.
• refusal of products that reduce the pH of gastric juice and increase the production of enzymes - rich broths, fatty fried, smoked dishes, sweets;
• refusal to fry foods: all foods are steamed or boiled.
• limiting the intake of animal fats in the body: vegetable oil is added to an already prepared dish.

As with atherosclerosis, the basis of the diet of patients with pancreatitis consists of cereals, vegetables and fruits. If necessary, add a drop of vegetable oil directly to the plate with the dish.

Above, we tried to figure out how to lower blood cholesterol through diet. In addition to correcting nutrition and lifestyle, treatment of atherosclerosis involves the use of a whole range of measures - taking lipid-lowering drugs, increasing physical activity, and, if indicated, surgical restoration of impaired blood flow in the arteries. Compliance with all doctor’s recommendations will help achieve stable compensation of the condition and reduce the concentration of total cholesterol in the blood, as well as reduce the risk of complications.

Products that lower blood cholesterol quickly and effectively are well-known vegetables and fruits that help in the treatment of atherosclerosis and its complications and are used as an auxiliary therapy. Along with medications and folk remedies, nutrition helps to achieve good results and normalize LDL levels in the blood.

List of useful components in products

Cholesterol-lowering products should contain beneficial substances that help reduce the amount of lipid fat in the body, clear plaque from blood vessels and reduce their size.

These beneficial substances include:

1. Resveratrol.
2. Phytosterol.
3. Polyphenol.
4. Plant fiber.
5. Unsaturated fatty acids.

Resveratrol is a substance of plant origin, it is found in vegetables and fruits that are red or purple in color.

This substance is found in grapes and red wine. Present in green tea, tomatoes, plums and nuts. Resveratrol has various effects on the human body, not only lowers cholesterol, but also leads to normalization of blood pressure. It is classified as an antioxidant and has an antitumor effect.

Phytosterol is found in many foods: corn oil, oranges, lemons, beans, various nuts and even figs.

Phytosterol is essentially identical to cholesterol, only it is of plant origin, not animal. Plant cell membranes are formed from phytosterol. It helps reduce the concentration of LDL in the blood by 15%.

Polyphenol is found in sugar cane. This substance is useful for everyone who suffers from atherosclerosis. Polyphenol cannot be found in other products, which is why it is so valuable. The substance can be purchased at the pharmacy, it is sold in capsules and is prescribed not only to lower LDL levels, but also as a means of losing weight.

Plant fiber is coarse bran, oatmeal flakes, cereals and cereals. Fiber cleanses the stomach walls of toxins and harmful substances. It absorbs toxins and fats like a sponge and normalizes the functioning of the digestive system. In addition, fiber has a positive effect on the functioning of the cardiovascular system. Helps remove lipids from the body and promotes weight loss.

Unsaturated fatty acids are found in marine fish. The following fish breeds are best for people with high LDL levels:

• sockeye salmon or wild salmon;
• pollock and hake;
• sardines.

Diet with high blood cholesterol must contain healthy omega-3 acids. They help lower LDL levels and increase HDL. But fish must not only be chosen correctly, but also cooked. Frying or baking in a microwave oven will “kill” all the beneficial substances, and such a dish will not bring benefits to a person. But if you stew the fish, boil it or bake it in the oven, then it will undoubtedly benefit the body.

Oils that remove cholesterol from the body can also be classified as foods rich in saturated fatty acids.

Most often it is recommended to use: olive oil, flax oil, sesame oil. You can just drink 1 tbsp of oil. spoon every morning.

Turkey and fish replace meat with high cholesterol; they contain a small amount of fat and are considered dietary products. You can also eat veal and chicken breast.

Milk thistle and milk thistle reduce cholesterol; they have a beneficial effect on the liver, cleanse it and normalize its functioning. You can buy milk thistle at the pharmacy.

Foods that lower cholesterol and cleanse blood vessels: list and table

List of products that effectively and quickly lower blood cholesterol:

1. Blueberries and red berries (raspberries, strawberries and even cranberries help lower low-density lipoprotein levels in the blood).
2. Green tea (we are not talking about tea bags).
3. Pomegranate and red apples (contain not only fiber, but also beneficial substances of plant origin).
4. Parsley, celery, green onions and garlic (rich in flavonoids).
5. Brown rice (widely distributed in China, it is less common here and is quite expensive).
6. Avocado (this fruit is rich in plant sterols, which control the process of lowering cholesterol levels in the blood).
7. Flax seeds are used against high cholesterol, mixed with honey and eaten 1 teaspoon per day. This folk recipe is incredibly popular because it is easy to make and accessible.
8. Wheat germ – contains estrogens of plant origin. They help the body independently regulate cholesterol levels and get rid of lipids naturally.
9. If the LDL content in the body is increased, then it is worth diversifying the diet with sesame and sunflower seeds, which contain 400 mg of phytosterol.
10. Ginger root and dill seeds will complement the list of products; they can be consumed together or separately, seasoned with honey or simply brewed with boiling water.

Table of products that cleanse blood vessels

Cholesterol-lowering foods

If a person eats properly, then the cholesterol content in his body will not exceed the permissible limit. But if the amount of lipid fat is already increased, you should pay special attention to nutrition.

What foods remove cholesterol from the body and reduce the amount of low-density lipoproteins, table:

Diet for high cholesterol in men and women is of great importance - it is the basis of therapy. Giving up certain addictions and following simple rules will help reduce the level of total cholesterol in the blood and avoid the development of atherosclerosis, thrombosis, heart attack or stroke.

Sample menu

An approximate menu or diet plan for high cholesterol can be developed by a doctor on an individual basis. But to get it, you will have to contact a nutritionist.

You can create a menu for the week on your own without the help of a doctor. You should stick to the rules and not be afraid to experiment.

What to eat for the remaining days of the week if you have high cholesterol, you can create a menu yourself, based on personal preferences.

Many argue that mushrooms with high cholesterol should not be eaten. They are poorly digested and load the body with harmful substances and toxins. But if you cook mushrooms correctly, they will only bring benefits.

Diet for high cholesterol is a good addition or alternative to drug treatment. But the nutritional rules will have to be followed regularly, without violating the recommendations. In this case, the products will help normalize the indicators and avoid complications.

Soluble dietary fiber (fiber) is found in large quantities in legumes, whole grains, flax seeds, apples and citrus fruits ().

People lack the necessary enzymes to break down soluble fiber, so it moves through the digestive tract, absorbing water and forming a thick paste.

As it goes along, the soluble fiber absorbs bile, a substance produced by your liver that helps digest fats. Eventually, both the fiber and the attached bile are excreted from the body in the form of feces.

To maximize cholesterol reduction, it is recommended to consume at least 5-10 grams of soluble fiber daily, but beneficial effects are seen even at lower amounts of 3 grams per day (,).

Conclusion:

Soluble fiber lowers cholesterol by preventing bile from being reabsorbed in the intestines, which results in bile being excreted in the feces. Your body removes cholesterol from the bloodstream to produce more bile, thereby reducing its levels in the blood.

2. Eat plenty of fruits and vegetables

Eating fruits and vegetables is an easy way to lower your LDL cholesterol levels.

Research shows that adults who consume at least four servings of fruits and vegetables every day have about 6% lower LDL cholesterol levels than people who eat fewer than two servings per day ().

Fruits and vegetables also contain high amounts of antioxidants, which prevent LDL cholesterol from oxidizing and forming cholesterol plaques in your arteries (,).

The cholesterol-lowering effects and antioxidants work together may reduce the risk of developing cardiovascular disease.

Research has shown that people who consume the most fruits and vegetables have a 17% reduced risk of developing cardiovascular disease, compared to those who consume the least ().

Conclusion:

Eating at least four servings of fruits and vegetables per day can lower LDL cholesterol levels and reduce its oxidation, which may reduce the risk of cardiovascular disease.

3. Add herbs and spices to your dishes

Greens and spices are rich sources of nutrients such as vitamins, minerals and antioxidants.

Human studies have shown that garlic, turmeric, and ginger are particularly effective in lowering cholesterol levels when consumed regularly (,,).

In fact, eating just one clove of garlic per day for three months can reduce total cholesterol levels by 9% ().

In addition to lowering cholesterol, herbs and spices contain antioxidants that inhibit the oxidation of LDL cholesterol, reducing the formation of cholesterol plaques in your arteries ().

Although herbs and spices are not typically eaten in large quantities, they can contribute significantly to the total amount of antioxidants consumed each day ().

Conclusion:

Both fresh and dried herbs and spices can help lower cholesterol at home. They contain antioxidants that prevent the oxidation of LDL cholesterol.

4. Eat plenty of unsaturated fats

There are two main types of fats found in food: saturated fats and unsaturated fats.

On a chemical level, saturated fats contain no double bonds and are very straight, allowing them to remain solid at room temperature.

Unsaturated fats contain at least one double bond and have a curved shape, which prevents them from joining. This property makes them liquid at room temperature.

Research shows that replacing most saturated fats with unsaturated fats can reduce total blood cholesterol by 9% and “bad” LDL cholesterol by 11% in just eight weeks ().

Long-term studies have also shown that people who eat more unsaturated fat and less saturated fat have lower cholesterol levels over time ().

Conclusion:

Consuming more unsaturated fat and less saturated fat was associated with lower levels of total cholesterol and levels of “bad” LDL cholesterol over time. Avocados, olives, fatty fish and nuts are especially rich in unsaturated fats.

5. Avoid artificial trans fats

Artificial trans fats are made by hydrogenation - adding hydrogen to unsaturated fats such as vegetable oils to change their structure and solidify at room temperature.

Trans fats are a low-cost alternative to naturally occurring saturated fats and are widely used by restaurants and food manufacturers.

However, studies show that consuming artificial trans fats increases levels of “bad” LDL cholesterol, decreases levels of “good” HDL cholesterol, and is associated with a 23% increased risk of developing blood vessel and heart disease ( , , , ).

When purchasing food products, look for the word “hydrogenated” in the ingredient lists on packaging. This term indicates that a food contains trans fat and should be avoided ().

Natural trans fats found in meat and dairy products can also raise LDL cholesterol levels. However, they are present in small enough quantities that they are not considered a major health risk (,).

Conclusion:

Artificial trans fats are associated with higher levels of LDL cholesterol and an increased risk of heart disease. Avoid eating them to lower your blood cholesterol levels.

6. Eat less sugar

It's not just saturated fats and trans fats that can raise your cholesterol levels. Too many added sugars can do the same thing ().

One study found that adults who got 25% of their daily calories from drinks made with high fructose corn syrup saw a 17% increase in LDL cholesterol in just two weeks ().

According to a 14-year study, people who get more than 25% of their daily calories from sweetened drinks are nearly three times more likely to die from cardiovascular disease than those who get less than 10% of their calories from added sugars ().

You can achieve these goals by reading labels carefully and choosing products without added sugar whenever possible.

Conclusion:

Getting more than 25% of your daily calories from added sugars can raise your cholesterol levels and more than double your risk of death from heart disease. Try to avoid consuming foods with added sugar as much as possible.

7. Incorporate Mediterranean Diet into your diet

One of the easiest ways to incorporate the above changes into your lifestyle is to follow the Mediterranean diet.

The Mediterranean diet is rich in olive oil, fruits, vegetables, nuts, whole grains and fish, and contains virtually no red meat and most dairy products. Alcohol, usually in the form of red wine, is consumed in moderation during meals ().

Because this eating style includes many cholesterol-lowering foods and excludes many cholesterol-raising foods, it is considered beneficial for heart health.

In fact, studies have shown that following a Mediterranean diet for at least three months reduced LDL cholesterol levels by an average of 8.9 milligrams per deciliter (dL) ().

It also reduces the risk of cardiovascular disease by 52% and the risk of death by up to 47% when followed for at least four years ( , , ).

Conclusion:

The Mediterranean diet is rich in fruits, vegetables, herbs, spices, fiber and unsaturated fats. By following this type of diet you can lower your cholesterol levels and reduce your risk of heart disease.

8. Eat more soy

Soybeans are rich in protein and contain isoflavones, plant compounds similar in structure to estrogen.

Research has shown that soy protein and isoflavones have powerful cholesterol-lowering effects and may reduce the risk of heart disease (, ,).

In fact, eating soy every day for at least one month can increase your “good” HDL cholesterol levels by 1.4 mg/dL and decrease your “bad” LDL cholesterol levels by about 4 mg/dL (,).

Less processed forms of soy, such as soybeans or soy milk, are more effective in lowering cholesterol levels than processed soy protein extracts or supplements ().

Conclusion:

Soy contains plant proteins and isoflavones, which may lower LDL cholesterol, reducing the risk of heart disease when consumed regularly.

9. Drink green tea

Green tea is made by heating and drying the leaves of the plant Camellia sinensis.

Tea leaves can be steeped in water to make tea, or ground into powder and mixed with liquid to make matcha green tea.

A review of 14 studies found that drinking green tea daily for at least two weeks reduced total cholesterol levels by about 7 mg/dL and "bad" LDL cholesterol levels by about 2 mg/dL (,).

Animal studies show that green tea may lower cholesterol levels by reducing the liver's production of LDL and increasing its removal from the bloodstream ().

Green tea is also rich in antioxidants, which may prevent LDL cholesterol from oxidizing and forming cholesterol plaques in your arteries (,).

Drinking at least four cups of green tea per day provides maximum protection against cardiovascular disease, and drinking just one cup per day can reduce the risk of heart attack by almost 20% ().

Conclusion:

Drinking at least one cup of green tea per day can lower LDL cholesterol and reduce the risk of heart attack by almost 20%.

10. Try cholesterol-lowering supplements

In addition to your diet, certain supplements can help lower your cholesterol levels naturally at home.

Always consult your doctor before starting a new diet or supplement regimen.

Conclusion:

Supplements such as niacin, psyllium husk, and L-carnitine may help lower cholesterol, but you should consult your doctor before taking them.

Summarize

• High levels of “bad” LDL cholesterol (especially small, dense particles of oxidized LDL) have been associated with an increased risk of heart disease.
• Diet changes such as eating more fruits and vegetables, cooking with herbs and spices, consuming soluble fiber, and increasing your intake of unsaturated fats can help lower cholesterol and reduce these risks.
• Avoid ingredients that raise LDL cholesterol, such as trans fats and added sugars, to keep cholesterol in healthy ranges.
• Certain foods and supplements, such as green tea, soy, niacin, psyllium husk, and L-carnitine, may also lower cholesterol.
• Overall, many small dietary changes can significantly improve cholesterol levels.

The therapeutic value of diet for high blood cholesterol. A sample menu for the week, as well as lists of foods that can and cannot be consumed if you have high cholesterol, should be discussed with your doctor.

Cholesterol is necessary for the body for the proper functioning of metabolic processes (cell metabolism). However, exceeding the required level threatens a person with the development of diseases associated with the cardiovascular system: stroke, ischemia, atherosclerosis, heart attack and thrombosis. Treatment begins after donating blood for analysis. If the indicator of bad cholesterol - LDL (low density lipoproteins) exceeds 5≤mmol/l - the attending physician comprehensively prescribes a diet that corresponds to the degree of deviation from the norm and possibly medications, such as statins.

Depending on the degree of deviation, exceeding the 50-year age limit, the patient’s medical nutrition may contain products with a complete absence of cholesterol replenishment from the outside or with a reduced content (cholesterol and cholesterol-free menu).

Cholesterol diet

The cholesterol diet is suitable for all people without age restrictions, but the doctor takes into account the individual nature of the disease in a particular person (other concomitant diseases in which food is restricted, for example, diabetes).

Cholesterol-free diet

A cholesterol-free diet completely excludes all cholesterol-raising products. Foods that help reduce bad cholesterol are introduced into the diet. The menu should contain: vegetables, fruits, seaweed (frozen, canned), green tea, garlic-lemon balm (folk method), meat (veal, poultry), sea fish.

Low cholesterol diet

A low-cholesterol diet is aimed at improving the body as a whole, cleansing the walls of blood vessels from cholesterol plaques, and opening capillaries. Exclusion from the diet of foods with high cholesterol, high fat content, natural weight loss (that is, the mass returns to normal without debilitating diets, physical activity). There is no best way to eat for prevention in order to reduce cholesterol through diet.

Pevzner table

The diet for high blood pressure corresponds to the treatment tables according to Pevzner. Products made from yeast and puff pastry, strong coffee, and tea are excluded. You can reduce your consumption of sugar (sweet foods) by replacing it with honey. It is advisable to steam food and drink a decoction of rose hips and hawthorn. There are no more differences. The anti-cholesterol diet and nutrition for high blood pressure should not contradict each other.

Diet Basics

It is important to know that without the use of medications, a cholesterol- and cholesterol-free diet is prescribed only for preventive purposes. In all other cases, the dietary table complements complex treatment.

You should follow the basics of the diet:

1. Limiting animal products: butter, high-fat fermented milk products, egg yolks, margarine, sausages, offal.
2. The emphasis is on eating vegetables, fruits, and berries.
3. Fractional meals (4-6 times a day).

It is allowed to eat forbidden food once a week in a small portion. Alcoholic beverages should not be abused (maximum 70 ml of red wine at night). Complete smoking ban.

To normalize cholesterol fractions in blood tests, you should adhere to a certain diet and diet for a week. During treatment, a diet for high cholesterol in women, a hypocholesterol menu, was developed (table No. 10, 10c). Men can eat according to Pevzner with a slight amendment: increase fish dishes rich in phosphorus and fluorine.

If your cholesterol is too high, exclude from the menu:

• pork, beef meat;
• fatty, smoked foods;
• animal fats.

A diet with high cholesterol is necessary to quickly reduce it. With the right daily regimen, you can replace drug treatment (under the supervision of a doctor).

Daily characteristics of table No. 10, No. 10s:

• nutritional value - up to 2570 kilocalories;
• carbohydrates 350 g (with increased weight 300 g);
• animal protein – 50-55 g;
• vegetable protein 35-45 g;
• animal fats 40-50 g;
• vegetable fats 30-40 g;
• salt up to 5 g;
• drinking water 1.5 l.

Preference should be given to products with a high content of vitamins B, P, E, C and trace elements of magnesium, potassium (approximate nutrition for a week is described in the next section). Completely exclude fried foods, bacon, baking, fresh white bread, sauces (mayonnaise, sour cream), fatty broth, shrimp and squid, coconuts, salted nuts, pastry cakes, creams, ice cream, chocolate, grain coffee from the menu.

Detailed description of the diet

Seeing an overestimation of total cholesterol (a table by age and gender is attached) in the analysis, people immediately ask the doctor how to eat, what to eat, what fruits, vegetables help lower cholesterol or what dishes are rich in trace elements.

The cholesterol-lowering diet (or anti-atherosclerotic diet) is a complete diet in which it is necessary to control the intake of carbohydrates and animal fats. Proper nutrition + a healthy lifestyle, morning exercises are the key to a quick recovery of cholesterol levels, normalization of blood pressure, weight. For a successful result, you should follow all the recommendations of your doctor.

Diet to lower cholesterol (required in the diet):

• legumes (peas, beans, etc.);
• pasta (durum wheat);
• lean meat (except pork);
• low-fat sea fish (cod, flounder, tuna, hake);
• unrefined vegetable oil (palm oil is prohibited);
• milk, low-fat fermented milk products;
• cereals;
• bakery products of coarse grinding, with bran;
• egg whites;
• vegetables: pumpkin, cabbage, potatoes, beets, carrots (raw, baked, steamed, boiled);
• onion, garlic, horseradish;
• spices;
• walnuts;
• dried peanuts;
• fruits (fresh, frozen, drying).

A sample menu for the week can be made from the options described below.

First breakfast

• boiled egg white, oatmeal (cooked in milk and water), baked potatoes, boiled veal, green tea;
• buckwheat porridge, boiled (skinless) chicken breast, vegetable salad, rose hip decoction;
• barley, steam fish, salad, unsweetened compote.

Lunch

• apple-carrot salad;
• fresh apple, low-fat cottage cheese;
• yogurt, nuts or dried fruits.

Dinner

• pumpkin puree soup (classic), stew, chop;
• borsch in low-fat broth (with meat), meatballs, beans;
• soup with wheat groats, fish cutlet, baked potatoes.

Afternoon snack

• jelly, fruit;
• tea, cottage cheese;
• tea, dried fruits, nuts.
• Dinner:
• milk porridge, herbal tea;
• vegetable salad, fish;
• pasta, boiled meat.

At night, drink low-fat kefir.

Men's and women's diets

The difference between the nutrition of men and women of different age categories is insignificant. In addition to the products included in the main list, older people should focus on foods rich in fiber and ascorbic acid.

Additional list of products for people over 50 years of age:

• white poultry meat;
• artichoke;
• lean fish;
• garlic;
• flax seeds.

It is definitely necessary to reduce, or rather, eliminate, the number of dishes from semi-finished products, smoked meats, and fast food for all age categories of people.

What foods are rich in nutrients? Check out the list of vegetarian foods that you can use to diversify your diet.

A short list of vegetables that can lower LDL:

• cabbage (cauliflower, sea cabbage, white cabbage);
• tomatoes;
• leafy greens (spinach, leeks, lettuce);
• carrot.

A short list of fruits that can lower LDL:

• red grape variety;
• blueberry;
• strawberries;
• apples;
• oranges;
• avocado.

Why do men's and women's diets differ in table content? In men, levels rise from age 20 to age 50, and then growth stops. In women under 50 years of age, it is rarely elevated, and after the onset of menopause it “catch up” with male indicators in a blood test.

Table of total cholesterol norms for men

The table contains indications of the dynamics of blood cholesterol growth in men depending on age.

From the menu for men it is necessary to exclude fatty meat, fish, fermented milk dishes, fast foods, sausages and canned products. Food must contain fluorine, phosphorus, potassium (other microelements according to the daily dose). Honey, walnuts, tomatoes, soybeans, citrus fruits, apples are a must on men’s tables every day (focus on the ripening season).

Mandatory diet for the week:

• vegetables (raw, heat-treated) – 3-5 times a day;
• fermented milk products - daily;
• fresh fruit - 5 r / day;
• meat and fish dishes alternate - every other day.

Considering the above list, men will not have deviations from the norm (table attached above).

Table of total cholesterol norms for women

The table shows the permissible increase in blood cholesterol in women depending on age.

Taking oral contraceptives increases the risk of deviation from the norm. Women are advised to focus on vegetarian food. However, meat and fish must be present on the table. Meals are only complete. From vegetable oils, choose olive and flaxseed.

Briefly about the reasons for increasing LDL

To determine the level of fractions of bad cholesterol - low-density lipoproteins (LDL), it is necessary to take a blood test from a vein. The normal level for women and men is considered to be 3-5 mmol/l.

The norm of differences in a person, according to his gender (in mol/l):

1. For women: LDL 1.53-3.54, HDL 0.92-1.90.
2. For men: LDL 1.61-3.37; HDL – 0.7-1.7.

Why does the doctor carefully examine the patient during the initial examination, and then send him for additional examination? In addition to clinical tests, an increased level is indicated by excess weight, premature aging (gray hair, wrinkles, sagging skin), and the presence of yellow spots on the palms and upper part of the face (eyelids, forehead).

The main reasons why the level of bad cholesterol increases in the blood:

• bad habits (smoking, alcohol abuse, drug abuse);
• age 20+;
• excess weight;
• poor nutrition;
• diabetes;
• diseases of the digestive and cardiovascular systems;
• thyroid disease;
• lack of physical activity;
• heredity;
• stress.

How to avoid relapse

The therapeutic value of diets (anti-cholesterol, cholesterol-free, low-cholesterol) is aimed at reducing the LDL level in the blood to 5 or less mmol/l. Check your blood regularly for abnormalities, undergo routine medical examinations, and lead a healthy lifestyle.

Afterwards, the treatment menu does not need to be changed: it is better to stick to it constantly. Only a strict diet (cholesterol-free diet) is excluded. It is also recommended to normalize weight (excess weight interferes with self-regulation of levels in the body, makes the work of the heart muscle harder, and reduces the speed of blood flow).

Start playing sports. Even basic morning exercises have a therapeutic value in the overall health of the body.

So why not worry about your own health in advance? Such adherence to simple rules not only speeds up the treatment of the disease, reduces the risk of relapse, but is also useful for prevention against all diseases. In addition, proper nutrition can reduce high levels naturally.