A hypocholesterol diet is useful both for preventing problems with the cardiovascular system and for losing weight. Features of nutrition for men. Allowed and prohibited foods for the table

Everyone wants to be beautiful and healthy, but about a quarter of Russians are overweight, more than two million compatriots have diabetes, and over 18 million people in the world die every year from cardiovascular diseases.

The most common cause of such diseases is increased levels of cholesterol in the blood. A cholesterol-lowering diet will help prevent aging problems.

Cholesterol (CS) is one of the main friends and enemies of our body rolled into one. A hypocholesterolemic diet is prescribed to people if they are at risk of diseases associated with lipid metabolism disorders, which depend on the ratio of lipoproteins of different densities.

Those that have low density are called “bad”, since they cannot cope with the transport of cholesterol, leaving some in the vascular bed.

An unstable lipid can oxidize, creating conditions for inflammatory process, destroying the walls of blood vessels. “Good” high-density cholesterol can block oxidation and reduce excessive cholesterol concentrations in the blood. It transports fatty components to the liver, cleaning the artery walls.

Cholesterol is a vital substance for the body that promotes the production of vitamin D, the synthesis of hormones, the secretion of bile, and the normal functioning of the immune and nervous systems. The body provides 80% of cholesterol itself, the rest comes from food.

Violation fat metabolism dangerous for the development of atherosclerosis and its consequences.
We cannot control the production of cholesterol in the liver, but we must monitor our eating habits. Changing your diet is a sure way to reduce the amount of it due to the products with which it comes from outside.

Who needs this diet?

Cholesterol is a natural alcohol that binds fats. It is contained in the cells of any living organism. Main supplier bad cholesterol– animal and trans fats. If total cholesterol on the lipid profile exceeds 5.5 mmol/l, you can think about excess cholesterol production.

The most vulnerable organ in this regard is the circulatory system: with high cholesterol levels, the likelihood of heart attack and stroke increases several times.

An excess of “bad” cholesterol contributes to the accumulation of clots in blood vessels, impeding blood supply to organs. External signs excess cholesterol may be yellow spots under the eyes, small wen in the corners of the eyes.

If there is a high risk of developing atherosclerosis, a cholesterol-lowering diet is prescribed. Lack of control over lipid balance is dangerous due to a number of complications:

Nutritionists and cardiologists have developed special diet for patients with a history of:

Cholesterol levels are also affected by smoking, obesity, liver problems associated with bile stagnation (for example, alcoholism), excess adrenal hormones, hormone deficiency thyroid gland, taking certain medications, sedentary lifestyle life.

A low-cholesterol diet is contraindicated for pregnant and lactating women, children and people with cancer and renal pathologies in the anamnesis.

Low cholesterol diet: what is it?

The cholesterol-lowering diet is based on the tenth dietary table. Table No. 10 is prescribed for hypertensive patients, patients with heart defects and rheumatism, diseases of the nervous system and circulatory disorders.

If atherosclerosis is detected, a hypocholesterol diet is mandatory. Doctors have developed specific recommendations that will help maintain health for a long time.

Table No. 10 is based on the following principles:

1. Limit the amount of salt to 5 g/day. I cook food without salt and add it to prepared dishes. Avoid pickles and marinades.
2. Normalization of the amount of fluid consumed is 1.5-2 l/day. in small doses.
3. Reducing the percentage of saturated fat to 7% of total calories. At a norm of 2000 kcal/day. Milk, meat, chocolate should be consumed only 15g.
4. Reducing the consumption of foods containing saturated fatty acid: dairy high fat content, eggs, animal fat. Replacement butter vegetable fats(without heat treatment).
5. Control of the receipt of spenders with products (cookies, margarine, sweets, chips) - up to 1% per day.
6. Reducing cholesterol intake to 300 mg/day. by reducing the consumption of liver, eggs, sour cream, sausages - prevention of heart pathologies.
7. Competent (gentle) heat treatment of products. Distribution daily norm food for several servings: breakfast - 25%, snack - 10%, lunch - 35%, afternoon snack - 15%, dinner - 15% of total calories.
8. Reducing the amount of fat in the diet mainly through gastronomic products (sausages, canned food, fast food), fried fatty meat. Replacement fatty foods products that reduce cholesterol synthesis and promote the removal of cholesterol from the body.
9. The average amount of polyunsaturated fatty acids is 35% of the daily food intake. Inclusion in the diet of foods rich in polyunsaturated fatty acids (?-3): seafood, fish, poultry, vegetable oil.
10. Consuming fiber (5-10g/day) to remove harmful cholesterol. Cabbage, oatmeal, legumes, barley, prunes, and apples are rich in coarse fiber. Control of fiber norm – 35g/day. can be obtained from unrefined grains and vegetables.
11. Supplementing the diet with sterols plant origin, blocking the deposition of fats: vegetables, cereals, olive and linseed oil.
12. Refusal from strong meat broths, smoked foods, pickles, and baked goods.

A standard hypocholesterolemic diet will restore fat metabolism and help control weight. The norm for an adult is 1 g of fat per 1 kg of weight. By the way, lard has now been rehabilitated, since it contains significantly less cholesterol than butter.

A table will help you navigate when creating a menu.

Of the citrus fruits, the most useful is grapefruit, which should be eaten with a white film. Important to add to your diet coarse fibers, which can be obtained from fresh vegetables. For example, broccoli, rich in fiber that is not digested in the body, reduces the absorption of cholesterol in the intestines. For every day you need 400g.

A valuable product is oyster mushrooms, which contain lovastine, a natural statin that reduces syntech cholesterol in the body (the norm is 9g/day). Thins the blood and fish oil from red fish of northern breeds (not to be confused with fish oil– a source of vitamin A, which is given to children).

Omega-3 fatty acids (the norm is 2 g/day or 100 g of herring, salmon, salmon) directly contribute to the removal of cholesterol from the plaque.

Expert opinion on a diet for high cholesterol - in this video

Some nuances of a low-cholesterol diet

Understand the features proper nutrition Advice from nutritionists will help:

• Bakery products made from white flour are empty calories, but bread made from whole grains and bran will be healthy;
• It is worth supplementing the diet with vegetarian soups - cabbage soup, beetroot soup, okroshka;
• You can use lean meat, fish and poultry, boiled or baked;
• Dairy products should be low in fat. Preference should be given to fermented milk options - cottage cheese, kefir, etc.;
• You can steam omelettes (the norm is 1 egg per day);
• Porridge (brown rice, oatmeal, buckwheat) is best cooked in water;
• Should be included in the menu every day fresh vegetables(up to 5 types different color), fruits and especially berries;
• It is important to control water balance: in addition to clean water, you can drink weak tea and coffee, fruit drinks, compotes.

The recommended diet correction is not radical. When switching to a standard cholesterol-lowering diet, it is enough to reduce the number of snacks by replacing them full breakfast or lunch, because an ordinary sandwich is an abundance of butter, gastronomic delicacies and empty calories. In addition, as a rule, he is not eaten alone.

Legumes will help get rid of excess cholesterol: soy meat has the same protein content as animal meat, and there are no saturated fats.

Hypocholesterolemic diet - menu for the week

Sample breakfasts:

• Cup of milk, 1 tsp. honey, cracker;
• Fresh juice (100 g), toast, stewed mushrooms (100 g);
• Cottage cheese (100g), toast, honey, coffee, crackers;
• Oatmeal, millet, buckwheat on water, milk (1 cup), a spoon of honey, baked apple with cinnamon, cracker.

Lunch menu options:

• Boiled potatoes or beans (100-200g), light vegetable salad, pear;
• Tuna fillet (50 g), bread (1-2 kb), vegetable salad, plums (1-2 pcs.);
• Spaghetti (180-190 g), soft-boiled egg, bread, jelly;
• Vegetarian soup, vegetable salad, toast, slice of mozzarella cheese.

Sample menu for dinner:

• Kefir (1 cup), steamed chicken fillet (50 g), boiled rice (70 g), salad.
• Baked potato (75 g), steamed fish or fish cutlets(100 g), vegetable salad, green tea, oat cookies.
• White fish cooked in foil in the oven, herbs, tomatoes (140 g), apple.
• Turkey fillet with a portion of buckwheat porridge, salad.

Dessert options:

• Fruit icecream.
• Jelly from fruits, juices, milk.
• Oat cookies.

When heat treating products, it is important to follow some rules:

• The fat layer and skin of the meat are removed before cooking - it is this delicious crust that contains the maximum cholesterol.
• When cooking the broth, not only the foam is removed, but also the floating fat (this can be done chilled).
• When preparing dishes, it is better to give preference to an oven or a double boiler instead of a frying pan.
• It is better to make homemade mayonnaise or use another sauce made from lemon juice and spices with a minimum of olive oil.

Recipes for high cholesterol

Standard hypocholesterolemic diet sample menu which pleases with diverse and delicious dishes, you can use it with pleasure all the time.

Recipes to help make your therapeutic diet enjoyable and healthy:

1. Tomatoes with cheese. Place halves of peeled tomatoes, grated cheese, and olives on toasted toast in a frying pan or in a toaster. Sprinkle with basil (you can add garlic) and bake in the oven for 10 minutes. at 170°.
2. Vegetable soup. Prepare broth from carrots, parsley root, mushrooms, onions, and celery. Season with spices and olive (linseed) oil (1 tbsp). Fry grated carrots and onions in olive oil, add finely chopped ginger and garlic. Add the roast to the soup, add salt and boil. Grind the finished dish in a blender to puree, season olive oil. Place greens and halves of olives on a plate.
3. Potato cutlets. Prepare the usual mashed potatoes. Add to it a raw egg and greens. From grated hard cheese and ground crackers to prepare breading. Form cakes from potato dough and roll in breading. Fry in olive oil for 2-3 minutes on each side.
4. Porridge with mushrooms. Prepare buckwheat (millet, pearl barley) porridge separately. For dressing, fry chopped onion in olive oil (2 tbsp) along with champignons (0.5 kg), add pepper and salt. Mix the dressing with the porridge.
5. Sweet pilaf. The ingredients you will need are brown rice (1 cup), olive oil (3 tablespoons), carrots (1 piece) and dried apricots (200g). Boil the rice separately until half cooked. Vegetables and dried fruits are chopped and fried in a cauldron with oil. (Apricots can be soaked briefly). Add a little water, combine all the products and simmer over low heat until the moisture evaporates.

It has been experimentally established that with the help of a hypocholesterol diet and healthy image life, you can reduce cholesterol levels by 15% without statins. The right food can reduce cholesterol production, inhibit its absorption and accelerate excretion.

In addition to direct benefits, there is also a pleasant bonus in the form of rejuvenation of the body: blood flow and elasticity of blood vessels improves, weight and blood pressure stabilize, blood thins, skin turgor improves, and the quality of hair and nails improves.

About superfoods vs. cholesterol plaques in vessels says Professor E. Malysheva in the program “Live Healthy”.

The development and progression of heart disease is directly related to atherosclerotic vascular lesions. The main risk factors: hyperlipidemia caused by diet, hypertension, alcohol consumption, smoking.

A low-cholesterol diet allows you to level out the imbalance of lipoproteins in the blood. What are its features, rules, sample menu for the week - read on.

Low cholesterol diet: what is it?

Table No. 10 is a therapeutic diet prescribed to a patient for hyperlipidemia, atherosclerotic vascular lesions, arterial hypertension, and obesity. The main goal of nutrition is to limit the intake of cholesterol from foods.

When compiling daily menu It is necessary to follow several rules to ensure that the diet is balanced and maintains the body’s energy tone:

• The basis of the diet should be complex carbohydrates. They reduce the level of dangerous cholesterol, quickly burn excess fat, and remove toxins. Sources of complex carbohydrates – wheat bran, vegetables, fruits, grains.
• At high cholesterol the protein/fat/carbohydrate balance should be 100/70/300 g/day. At the same time, saturated fatty acids make up approximately 10% of total number fat Sources: lean meats, low-fat milk.
• Vegetable oils contain valuable polyunsaturated, monounsaturated fatty acids, phospholipids, phytosterols, which have anti-atherogenic properties. They should be consumed daily, but not more than 2 tbsp. l./day The most useful are unrefined types vegetable oils.
• In case of obesity, the calorie content of the daily diet is reduced to 1500-1700 kcal/day. Simple carbohydrates are excluded from the hypocholesterol diet: honey, sugar, White bread, jam, sweet fruits, baked goods, confectionery.
• Helpful introduction to diet vegetable proteins. Cereals, legumes, soybeans are valuable sources of vitamins, minerals, and isoflavones. The latter effectively reduce the level of bad cholesterol and prevent the formation of blood clots.
• The principle of cooking is simplicity. It is not recommended to use cooking fat or oils during processing. This reduces the calorie content of ready-made dishes and avoids the consumption of carcinogens that are formed during frying. It is advisable to boil, steam, stew, or bake in the oven, but without crust.
• The amount of salt is limited to 4 g/day. They add salt to already prepared dishes.
• Be sure to follow the drinking regime, drinking 1-1.5 liters of water per day. You cannot replace it with tea, compote, fruit juice, or herbal decoctions.

All these rules correspond to the standard diet table No. 10. The purpose of which is to normalize fat and lipid metabolism and slow down the development of atherosclerosis.

Who is the hypocholesterol diet indicated for?

Medical nutrition Table No. 10 is prescribed to patients with diseases of the cardiovascular system, as well as insufficient blood circulation. It is recommended to adhere to the diet constantly.

Table 10 has several variations:

• 10a – diseases of blood vessels, heart, severe circulatory failure. Completely exclude salt, fatty sea fish, potatoes, and grapes. Vegetable oils are limited to 1 tbsp. l./day First courses are reduced to 3-4 times/week.
• 10b – rheumatism in remission, without circulatory disorders. A diet with a high protein content of up to 120 g/day is recommended. Of these, 50% are animal proteins. Water is limited to 1 liter/day.
• 10g – hypocholesterol diet, recommended for patients suffering from arterial hypertension against the background of high cholesterol or atherosclerosis. Salt is completely excluded. The basis of nutrition consists of foods rich in ascorbic acid, thiamine, magnesium, calcium, lipotropic substances, iodine.
• 10i – previous myocardial infarction. The purpose of the diet is to restore the functioning of the heart muscle and intestines, normalize blood circulation, and reduce the load on the heart. The calorie content of the diet is increased gradually. The first two weeks after a heart attack eat pureed food with minimum content cholesterol, animal proteins. The basis of nutrition consists of vegetables rich in vitamin C, potassium, magnesium, and plant fiber.
• 10c – advanced atherosclerosis of the vessels of the heart, brain, and other organs. IHD, hypertension in the background atherosclerotic lesions. Cholesterol intake is reduced to 50-100 mg/day. Easily digestible carbohydrates are completely excluded. Introduce more vegetables and fruits rich in vitamin C, B, linoleic acid, potassium, magnesium, and plant fiber.

Diet options adapted to different cardiovascular diseases, But general principles and the rules for creating menus are the same.

For high cholesterol levels and diabetes mellitus, a therapeutic diet table No. 9 with moderate limitation of animal fats and easily digestible carbohydrates is recommended. If you are obese, it is advisable to arrange fasting days 1-2 times a week.

The basis of nutrition is vegetables, herbs, fruits, berries. Vegetable side dishes must be served with meat and fish. It can be boiled vegetables, stew, fresh salads. Very useful fresh cabbage. It is advisable to eat it daily. If you are overweight, limit the consumption of potatoes to 2-3 times a week. Berries and fruits can be eaten fresh, in compotes, jellies.

Other permitted products:

• Bread, pastries: rye bread, wholemeal wheat bread, bran bread, crispbread, biscuits. You can eat bran, but not more than 2 tbsp. l./day Otherwise with harmful substances vitamins will be excreted.
• First courses: vegetable soups, rassolnik, cabbage soup, beetroot soup, borscht. Cooked in water without frying.
• Meat: lean veal, chicken and turkey without skin. Boil, bake or steam.
• Fish, seafood: mackerel, cod, salmon, salmon, hake, mussels, seaweed. Fatty sea fish should definitely be on the menu. It contains omega 3 acids, which are not produced by the body, but are necessary to lower cholesterol and prevent blood clots. It is best to alternate low-fat varieties with fatty ones. Fish can be eaten every day.
• Whole grain cereals: rolled oats, millet, barley, buckwheat. Porridges are eaten separately and not served with fish or meat. For obesity, the amount of cereal is reduced to 8-10 tbsp. l./day
• Unrefined vegetable oils. It is useful to alternate olive, sunflower, corn with flax, sesame, rapeseed, and camelina. This maintains the balance of omega 3 and omega 6 acids.
• Eggs: chicken, quail. You can eat protein unlimitedly. Yolk – up to 4 pcs./week.
• Low-fat dairy products: lightly salted cheese (up to 20% fat), cottage cheese and dishes made from it, milk, fermented milk drinks without flavors or sweeteners.
• Drinks: green, black tea, chicory, coffee instant drinks, vegetable, fruit juices, decoctions of rosehip, medicinal herbs.

From alcoholic drinks You can drink 100 ml of natural red wine every other day. Cognac, aged whiskey – 2-3 times/week, no more than 50 ml. Vodka, beer, champagne are excluded.

Prohibited Products

Substances that excite are completely excluded from the hypocholesterol diet. nervous system, increase the load on the heart, liver, kidneys, irritate digestive tract. Foods containing a lot of cholesterol are also prohibited.

These include:

• fruits, vegetables: legumes, sauerkraut, pickles, radishes, radishes, sorrel, grapes, bananas (table 10a, 10i, 10c);
• first meal: mushroom soup, sour cabbage soup, meat, fish broths;
• bread, pastries: products made from butter, puff pastry, fresh bread, pancakes, pancakes;
• any types of offal;
• fatty meat, game;
• fish, seafood: caviar, salted fish;
• confectionery, sweets;
• dairy products: whole milk, cream, salted cheese, fatty cottage cheese, sour cream;
• dried fruits: raisins (table 10a, 10c);
• cereals: white rice, semolina;
• semi-finished products: sausages, frankfurters, any types of canned food;
• sauces: ketchup, mayonnaise;
• fats: margarine, spreads, ghee;
• drinks: brewed coffee, lemonade.

Marinated, smoked, overly salty dishes, and fast food are excluded.

Partially limited products

If cholesterol levels are high, limit foods containing animal fats. It is advisable to use them 2-3 times/week:

• lean meat;
• red fish;
• potato;
• durum wheat pasta;
• nuts;
• butter;

As lipid metabolism improves, the patient is transferred to other, more adapted to his eating habits diets. With a stable decrease in cholesterol and the absence of cardiovascular complications, table No. 15 can be recommended, the only contraindications for which are the consumption of fast food and refractory fat (palm, coconut oil).

Cholesterol-lowering foods

A hypocholesterol diet should include more foods that normalize lipid metabolism:

• Seaweed, mussels, and sea fish contain a lot of iodine. Support normal work thyroid gland, prevent the deposition of low-density lipoproteins on vascular walls, restore blood vessels.
• Pearl barley, corn grits, lean veal are enriched with chromium. Prevents the formation of atherosclerotic plaques, reduces bad cholesterol levels, and normalizes blood sugar.
• Hercules, sunflower seeds, whole grain, bran bread– sources of selenium. Microelement – strong antioxidant, suppressing action free radicals, damaging blood vessels.
• Amaranth seed oil is a valuable source of squalene, omega 3 acids, potassium, and magnesium. For rapid decline cholesterol take 2 tsp. twice/day with meals. The course of treatment is 1 month.
• Wheat sprouts, alfalfa, flax seeds, sesame seeds, pumpkin seeds, Pine nuts, almonds, avocados contain many phytosterols. Reduces the absorption of cholesterol by the intestines, cleanses it of waste and toxins.

Vegetables, red fruits and purple. They contain greatest number polyphenols that stimulate lipoprotein synthesis high density.

Low-cholesterol diet table No. 10 sample menu for the week

Small meals - 4-6 times a day, preferably at the same time. Portions are small - 200-300 g. Hot or cold food is excluded. Per day, 500-600 g of vegetables and fruits, 50 g of sugar, 100 g of dry biscuits, crispbread, 200 g of rye bread are allowed.

For a hypocholesterol diet, a sample menu for a week looks like this:

Monday:

• breakfast: protein omelet, green tea;
• lunch: cottage cheese, fruit;
• lunch: beetroot soup with sour cream, boiled potatoes, fish cutlets, juice;
• afternoon snack: jelly, apple;
• dinner: boiled chicken, carrot and cabbage salad, rosehip infusion.

• breakfast: buckwheat with milk, bread, chicory drink;
• lunch: vinaigrette;
• lunch: fresh cabbage soup, cabbage rolls, chamomile tea;
• afternoon snack: cottage cheese casserole;
• dinner: fish balls, vegetable stew, tea, biscuits.

• breakfast: millet porridge, tea, toast;
• lunch: dried fruits (dried apricots, prunes);
• lunch: vegetable noodle soup, boiled veal, zucchini, compote;
• afternoon snack: fruit or vegetable salad;
• dinner: baked fish, braised cabbage, cocoa.

• breakfast: oatmeal with milk, instant, weak coffee;
• lunch: soufflé or salad of pumpkin and carrots;
• lunch: borscht with sour cream, boiled turkey, vegetables, compote;
• afternoon snack: applesauce;
• dinner: boiled hake, baked vegetables, dry cookies, green tea.

• breakfast: millet porridge, juice;
• lunch: nuts;
• lunch: rassolnik, fish cutlets, mashed potatoes, jelly;
• afternoon snack: curd cereal, fruit drink;
• dinner: boiled fish with sour cream, pasta, tomatoes, carrot juice.

• breakfast: buckwheat with butter, coffee;
• lunch: fruit pudding, juice;
• dinner: vegetable puree soup, stewed veal, vegetables, compote;
• afternoon snack: toast, cocoa;
• dinner: boiled fish, baked potatoes, jelly.

Sunday:

• breakfast: cottage cheese with sour cream, toast, ginger tea;
• lunch: fruit;
• lunch: okroshka with kefir, boiled chicken, cabbage and carrot salad, compote;
• afternoon snack: tea, dry cookies;
• dinner: baked vegetables, fish, tea.

Every day, 2 hours before bedtime, it is advisable to drink a glass of kefir, yogurt, or fermented baked milk.

Well enhances the effect of the diet physical exercise. For a person leading a sedentary lifestyle, at first half an hour of walking every day or every other day is enough.

By the way, a gastroenterologist can give you an illustrated nutrition guide, go to an appointment.

Last updated: September 17, 2018

If a person has elevated cholesterol levels in the blood, this has a bad effect on the condition of the heart, internal organs, blood vessels, causes obesity and general deterioration well-being.

To return the concentration of the compound to normal, a hypocholesterol diet is prescribed. It is long-term and represents a special nutritional 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 No. 10. Its essence comes down to the maximum reduction in calorie intake by limiting fat intake. Salt also has to be limited in this case. But if during other diets foods with fiber are recommended and acceptable, then during this 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.

A diet to lower cholesterol requires a strict regimen. Its main principles are as follows:

1. Go to fractional meals, i.e. There is in small portions, but often - 5-6 times a day.
2. All dishes should be steamed or baked in the oven. Still allowed to cook. Fried foods are strictly prohibited.
3. Meat and fish can only be eaten boiled.
4. Food should not be too hot or cold.

In addition, doctors advise taking additional 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 cholesterol-free diet

The anti-cholesterol diet is a therapeutic diet and is prescribed for pathologies of the cardiovascular system that are associated with increased cholesterol levels in the blood.

Indications are the following diseases:

• chronic hypertension;
• atherosclerosis;
• ischemia;
• elevated blood glucose levels (and diabetes too);
• obesity.

Despite the benefits of such a diet for cholesterol, it is not always allowed. Contraindications include:

• thyroiditis;
• thyroid diseases;
• disruption of digestive processes;
• pregnancy and breastfeeding period.

This diet is also not prescribed for children under 18 years of age.

Prohibited and permitted products

Below is a table of foods during the cholesterol diet:

If you are following a cholesterol-free diet, you must take into account the lists of these products. You cannot deviate from the rules so as not to worsen the condition.

Weekly menu with recipes

Sample menu for the week:

Experts advise preparing a menu for several days in advance during an anti-cholesterol diet for women and men. It is imperative to take into account permitted and prohibited products.

You can diversify the menu with different dietary dishes from permitted products. For example, you can make vegetable soup. You will need:

• carrots - 1 pc.;
• onion - 1 pc.;
• zucchini - 1 small;
• bell pepper - 2-3 pcs.;
• potatoes - 3 pcs.;
• green beans - 100 g;
• green peas - 100 g.

Preparation:

1. When the water boils, add peeled and chopped carrots and potatoes. Add green beans. Boil for 12 minutes.
2. Add peeled and chopped onion, zucchini, and also add Bay leaf, bell pepper.
3. Cook everything for a few minutes. Check that the vegetables are ready.
4. Sprinkle with herbs.

Vegetable soup can also be prepared with the addition of chicken breast. To do this, wash the meat and cut into small pieces. When the meat is semi-cooked, add the remaining vegetable ingredients.

Another dish is steamed fish cutlets with herbs. To cook you need:

• minced fish - 1 kg;
• onion - 1 pc.;
• egg - 2 pcs.;
• semolina (to taste);
• herbs and spices;
• sour cream (low-fat).

Preparation:

1. Mix minced fish with semolina.
2. Chop the greens and onions. Add to the minced meat.
3. Add spices of your choice to the minced meat.
4. Add eggs and 1 tbsp to the mixture. sour cream.
5. Form cutlets from the mixture, place them on a mesh in a steamer and cook for 20 minutes.

For desserts, carrot pudding is great. To prepare it you will need:

• carrots - several pieces;
• egg - 1 pc.;
• semolina (or breadcrumbs) - 2 tbsp;
• baking powder.

You need to do the following:

1. Grind the carrots on a grater and simmer in a small amount of water.
2. Add egg, baking powder, semolina to the mixture.
3. Place the mixture in a greased baking dish and keep in the preheated oven for 20 minutes.

Low-cholesterol diet 10 helps reduce the level of “bad” cholesterol. The article presents recipes for healthy dishes.

Cholesterol is not considered a prohibited product. If its influence were too negative, then it would be classified as a poison. Our body needs cholesterol in moderation, because it is a building material for cells in the formation of sex hormones and is actively involved in immune defense.

• You cannot completely eliminate cholesterol from your diet.
• But it is worth remembering that an excess of this substance leads to blockage blood vessels, which increases the risk of strokes and heart attacks. In addition, the percentage of occurrence increases cholelithiasis. It’s not for nothing that high cholesterol in the body is called the “invisible killer.”
• If your health condition sharply worsens, your blood pressure increases, or one of your close relatives has high blood cholesterol, do not put off visiting a doctor until later. Only a doctor can make a diagnosis and prescribe the correct treatment.
• A low-cholesterol diet is an activity that should be carried out first in the fight against this dangerous and “bad fat”.

Therapeutic nutrition helps not only reduce the harm of cholesterol on the body, but also improves metabolism, blood circulation, and the functioning of the liver, kidneys, and intestines. If you are genetically predisposed to being overweight, you are at risk of developing diabetes mellitus, cardiac ailments and blood vessel diseases. In this case, you simply must follow a diet - table No. 10.

Rules for a diet with limited salt for patients with hypertension, heart disease, angina pectoris, high cholesterol:

• Avoidance of “bad” fats. Many people with high cholesterol in the blood they try to refuse fats in the diet, but this is wrong. Healthy fats The body needs vegetable oils and fish oil.
• Eating fish. This product contains Omega-3 fatty acids, which are important for the body as they are involved in the process of reducing the risk of atherosclerosis. These substances contained in fish (and it doesn’t matter whether it’s fatty expensive fish or the cheapest sea fish - all are healthy) have an anti-inflammatory or antioxidant effect. Eat any fish two or three times a week.
• The right way to cook food. Even the healthiest product can be ruined by frying it in oil. It is necessary to boil foods, bake them in the oven or steam them.
• Not rich broths and vegetable soups. If you cook broth from meat (especially fatty meat - pork, chicken drumstick), then all the fat will turn into liquid. Therefore, give preference to vegetable broths and borscht cooked with chicken breast or water. If you want to put other meat in the soup, boil it in another pan in advance, and put the already boiled piece without fat into the finished dish.
• Spices – improve the taste of food. If you don’t really like the diet of table No. 10, and the food seems bland and tasteless to you, add spices to the food. Aromatic herbs (mint, rosemary) and black pepper will add a new rich taste to dishes.
• Water - 2-2.5 liters per day. A must drink clean water, but compotes, juices, decoctions and fruit drinks are also needed by the body.
• Regular meals. The break between meals should be no more than 4 hours. Train yourself to carry unsweetened yoghurts, fruits, and nuts with you so that you can have a snack between main meals.
• Complex carbohydrates are the basis of nutrition. Make it a rule that the basis of your daily diet is cereals, soups, vegetables and fruits. Complex carbohydrates contain microelements necessary for our body.
• Alcohol is prohibited!

If the amount of fat in the daily consumption products, this does not mean that the total calorie content is reduced. You should eat 2500-3000 kcal per day. Change your diet only with ingredients.

The amount of protein per day is reduced to 80-100 grams. Don't overuse fatty cottage cheese, homemade sour cream, meat and offal. Give preference to fish, chicken breast and vegetable proteins (soybeans, beans, peas, nuts and others).

Sample menu for a week according to a standard hypocholesterolemic diet - table No. 10:

You can change the menu items to suit your taste. But don't forget about unhealthy foods. They cannot be included in the diet.

With any diet, it is important to make your diet not only balanced, but also varied. After all, if the food is monotonous, then after a while you will get bored and want to eat some of the forbidden foods, but this is unacceptable in a diet.

Remember: A diet is not just food or a set of foods that you can eat and which you can’t. A diet is a way of life that must be adhered to constantly.

Below we will offer options for breakfast, lunch and dinner from permitted products to make it easier to create and diversify your menu.

Breakfast options:

Lunch options:

Lunch options include only main courses with salads. First courses are any soups made from any cereal or vegetables, with the addition of already boiled meat.

Dinner options:

For dinner, you can cook any porridge with a piece of fish or chicken fillet. You can also make meatballs from minced chicken or beef, but steam this dish or simply boil it in water. 2 hours after dinner, you can drink a glass of low-fat kefir or a glass of green tea. This is a standard hypocholesterolemic diet - table No. 10. This could be an approximate menu for every day:

With a hypocholesterol diet, all dishes must be prepared with minimal culinary processing. The temperature of the dishes is standard - 60-70 degrees Celsius. The diet should include polyunsaturated fatty acids, lipotropic compounds (found in beef, lean fish, cottage cheese, soybean, chicken squirrels), vitamins and microelements (except calciferol), alimentary fiber, seafood, potassium, magnesium, foods with alkalizing effect ( fermented milk products, milk, vegetables and fruits).

So, the table of allowed foods, table No. 10 - what you can and cannot eat:

Continuation of the table: fruits, drinks, desserts - you can eat them too. Cereals should form the basis of the diet, and dairy products should be included in the diet 2-3 times a week.

As you can see, there are more permitted foods on this diet than prohibited ones. Create a menu that will help lower cholesterol and protect against fatal diseases.

If a hypocholesterol diet - table No. 10 was prescribed for hypertension, then water should be drunk in small quantities, especially for kidney disease - up to 1.5 liters per day. At the same time, salt consumption is limited.

Important: Do not add salt to your food on purpose. The products already contain salt in its natural form and it will be enough for the body if the diet is balanced.

If the kidneys are healthy and the pressure is normalized after using a hypocholesterol diet, then you can begin to increase the volume of fluid consumed to 2 liters per day. But salt is also prohibited, as it retains fluid in the body.

Halva is favorite treat since childhood. This oriental sweet is made from vegetable oils with added sugar. With a hypocholesterol diet - table No. 10, it is forbidden to eat sweets, as metabolism is disrupted.

Remember: One molecule of sugar turns into two molecules of “bad” fat.

But “harmful” cholesterol is animal fats, which are not found in halva. Therefore, the question: is it possible to eat halva can be answered ambiguously: both yes and no. On the one hand, halva is made from vegetable oils, but on the other hand, it is very high in calories and contains a lot of sugar. If you still want to treat yourself to this delicacy, then you can eat 50-100 grams of halva once a month - nothing bad will happen. Naturally, this product should not be abused.

To achieve a healing effect, you will have to be on a hypocholesterol diet from several weeks to several months. The period of adherence to the diet is determined only by the doctor. Many people have to follow it all their lives if there is a risk of re-increasing cholesterol, a tendency to be overweight and high blood pressure.

Dishes for a low-cholesterol diet are easy to prepare. If you need to put eggs, then you should put only the whites. Dishes are steamed, boiled or baked in the oven, but without a crust. As a result, it will be possible to do not only healthy dishes, but also delicious, and the menu is varied. Recipes for a hypocholesterol diet:

Low-fat cottage cheese pancakes

Ingredients:

• cottage cheese - 300 grams;
• semolina - 2 tablespoons;
• wheat flour - 4 tablespoons;
• whites of 2 eggs;
• sugar - 1 teaspoon;
• soda - 0.5 teaspoon.

Preparation:

• Separate the whites from the yolks and beat with sugar until foamy.
• Separately, beat the cottage cheese with a blender and mix with the whipped egg whites and sugar.
• Add flour, semolina, soda and stir until smooth.
• Cover a baking sheet with baking paper and place the cheesecakes on it using a tablespoon.
• Bake at 180 degrees for 15 minutes.
• Serve with fruit.

Vegetable soup with garlic

Ingredients:

• tomatoes - 0.5 kg;
• cucumber - 1 piece;
• sweet red or yellow pepper - 1 piece;
• garlic - 2 cloves;
• olive oil - 1 tablespoon;
• a piece of yesterday's rye bread;
• some greenery;
• spices to taste.

Preparation:

• Pour boiling water over the tomatoes and remove the skins.
• Soak a piece of bread in warm water.
• Peel the cucumber, garlic, and remove the seeds from the pepper.
• Place vegetables and bread in a blender bowl and blend until smooth.
• Transfer the resulting puree to a plate, add olive oil and chopped herbs.

Fish and shrimp salad

Ingredients:

• peeled shrimp - 150 grams;
• lightly salted salmon - 100 grams;
• boiled squid - 100 grams;
• red sweet pepper - 1 piece;
• medium size tomato - 1 piece;
• olive or corn oil- 1 tablespoon;
• lemon juice to taste.

Preparation:

• Cut the squid and salmon into strips.
• Add shrimp.
• Peel the pepper and cut into strips. Add it to seafood.
• Peel the tomato. Remove the seeds and squeeze out the juice. Cut the pulp into strips.
• Mix all ingredients. Add oil and lemon juice.

Grilled turkey steak with lemon juice and vegetables

Ingredients:

• turkey fillet - 150 grams;
• lemon juice - a little;
• spices to taste;
• vegetables for light salad- cucumbers, cabbage, tomatoes and others.

Preparation:

• Brush the turkey fillet with spices and sprinkle with lemon juice. Leave the meat to marinate.
• Turn on the grill. Place the marinated meat on the frying panel and fry until done.
• Remove the meat from the device and place it on a plate.
• Chop vegetables and serve alongside steak.

Smoothie from cottage cheese, strawberries and black currants

Ingredients:

• low-fat cottage cheese - 150 grams;
• strawberries - 10 pieces;
• currants - 10 pieces;
• natural yogurt - 1/3 cup;
• honey - 0.5 teaspoon.

Preparation:

• Grind strawberries in a blender. Add honey and stir.
• Then beat the yogurt, curd mass and currants in a blender.
• Now take a dessert glass and first put the mixture with cottage cheese and currants, and then strawberries and honey.
• Garnish the smoothie with a mint leaf.

Thanks to the menu and recipes presented in this article, you can diversify your cholesterol-lowering diet. In the future, you will get used to this diet and learn to distinguish between good and “bad” fats.

Learn to replace familiar dishes useful. For example, replace a sandwich with white bread with butter and sausage with the same delicious dish, but from whole grain bread, boiled chicken breast and greens. Replace sweets with prepared casseroles or smoothies made from cottage cheese and fruits. Everything is simple, tasty and healthy!

Video: About the most important thing. How to lower cholesterol levels?

Any nutritionist develops nutritional systems taking into account that the level of cholesterol consumed is low. This diet allows you to cure and prevent the development of many ailments. Elevated levels of cholesterol in the blood not only contribute to excess weight, but also the development of such serious illnesses such as atherosclerosis, dyslipidemia, coronary heart disease and other diseases of the cardiovascular system. A low-cholesterol diet allows you to avoid health problems.

Hypercholesterolemia - increased levels of cholesterol in the blood

A high proportion of animal fats in the daily diet leads to increased blood cholesterol levels. This condition is called hypercholesterolemia in medical parlance. If it is constant for a person (that is, cholesterol levels in the blood do not decrease), then this leads to the development of many diseases:

• atherosclerosis of the aorta;
• changes in intracranial vessels;
• necrosis of brain tissue;
• ischemic and hemorrhagic stroke;
• diseases of the cardiovascular system;
• obesity;
• leg cramps and lameness.

This short list possible problems. IN human body all systems are interconnected, and disturbances in one department will inevitably lead to pathologies in other systems.

Diet to lower cholesterol

Who needs such a diet and why? Most often, people with chronic diseases of cardio-vascular system. It is also effective for various diseases liver. A low-cholesterol diet for women often becomes an assistant in getting rid of obesity.

In order to predict the feasibility of such nutrition, you need to undergo an analysis lipid spectrum blood. He will clarify the following indicators:

• the level of HDL (high-density lipidoproteins) - can and should be high, this is the concentration of the so-called “good” cholesterol, which does not harm the body;
• LDL level (low density lipoproteins) - this indicator should not exceed the reference values, this is the same “bad” cholesterol that leads to atherosclerosis and strokes;
• level of total cholesterol in the blood.

If LDL levels are elevated and HDL levels are low, then without any doubt you should familiarize yourself with the menu of the hypocholesterol diet for a week, with recipes (presented below) and adjust your daily diet in accordance with the new rules.

The effect of a hypocholesterol diet on internal organs

A decrease in LDL levels in the blood will not only reduce the risk of developing atherosclerosis, but will also support the liver, pancreas, and kidneys. Poor nutrition, oversaturated with animal fats and simple carbohydrates, deals a huge blow to the entire body as a whole.

Low-cholesterol diet (No. 10c among medical systems nutrition, which are designed specifically for people with various chronic diseases) should replace the usual unhealthy diet on long years. It is effective for vascular atherosclerosis, ischemic heart disease, and hypercholesterolemia. If the rules are not constantly followed and are often violated, the condition cannot be expected to improve.

What foods contain cholesterol?

List of foods that maximize LDL levels in the blood:

• sausages and all kinds of canned food, smoked meats - both factory and own production;
• broths cooked on bones or fatty meat;
• dairy products with high fat content (cottage cheese, cheeses, milk, fermented baked milk, cream, sour cream);
• fresh baked goods made from white flour;
• Bananas are prohibited from fruits;
• from cereals - rice and semolina;
• factory-made and home-made mayonnaise.

All these products, when constantly included in the diet, cause LDL levels to go off the charts.

Basic principles of nutrition

A low-cholesterol diet involves following the following nutritional principles:

• You cannot refuse to use vegetable oils - this is blunder. Oils can and should be added to dishes every day. You just can't fry them. It doesn’t matter what - potatoes, meat, scrambled eggs. The diet should not contain a single dish that is fried in oil in a hot frying pan. But you can season salads with oil, use it instead of sauce, and add it to ready-made soups.
• Patients who recently began to adhere to a hypocholesterol diet menu often make another mistake - they give up meat, read about vegetarianism and switch to it. Refusal of animal products is fraught with a deficiency of protein in the diet, which sooner or later will provoke many chronic diseases. The menu of a hypocholesterol diet must include lean meat. Suitable meat is poultry, rabbits, deer, and veal.
• The basis of a hypocholesterol diet should be vegetables and fruits. They can be eaten raw. You can boil, stew, freeze, make smoothies and juices. Red and purple fruits and vegetables contain polyphenols, which stimulate the production of beneficial HDL.
• Every day it is advisable to eat soups, borscht, cabbage soup. Only now you should prepare them a little differently - do not fry the vegetables in oil, but simply boil all the ingredients, previously chopped as finely as possible.

Hypocholesterol diet menu

Recipes simple dishes, which every person can prepare. This will take about half an hour. This is the simplest menu possible.

The low-cholesterol diet involves eating small portions (200-250 grams per meal), so it is worth using a small amount of ingredients.

1. Pilaf with chicken fillet. Cut 400 grams of breast into pieces, one large carrot (chopped), onion, if desired - greens. Use brown rice, since regular white rice is prohibited on the diet. 350-400 grams of cereal will be enough. Salt and black pepper can be used to taste. Brown rice takes about half an hour longer to cook, and it requires a third more water than when cooking white rice. Pour a thin layer of olive oil onto the bottom of the frying pan, add fillet, carrots, onions, and cover with rice. put the spices and add water so that it covers the surface of the rice by about three fingers. Simmer on the lowest heat for one and a half hours.
2. Tuna soup. Bring a liter of water to a boil in a saucepan, add a teaspoon of salt. Tuna fillet (200 grams) chopped into small pieces, throw into boiling water. Add finely chopped potatoes (200 grams), carrots (200 grams), a handful of washed buckwheat. Boil for fifteen minutes, before turning off add finely chopped dill and parsley.
3. "Spring" salad with chicken. Cut a couple of medium-sized tomatoes into slices, finely chop three radishes, cut two cucumbers into slices. Chop the lettuce package into medium-sized pieces. Cut pre-boiled chicken or turkey fillet (200 grams) into pieces about one centimeter in size. Mix all ingredients, add salt to taste. Season with olive oil.
4. Berry smoothie. This recipe will appeal to those with a sweet tooth: those who find it difficult to limit themselves in the consumption of chocolate, marshmallows and others. simple carbohydrates. To prepare you will need: 100 grams of raspberries, 100 grams of strawberries. You can replace it with gooseberries (but the taste will be specific). You will also need 400 ml of 1% fat or low-fat kefir. Mix all ingredients in a blender until smooth, add granulated sugar or sweetener to the degree of sweetness that is acceptable. This smoothie is an excellent substitute for dinner or breakfast; it is an easy and healthy dietary dish.

Sample menu for the week

The patient must guide himself in the preparation of a therapeutic diet. Menu in the form of a table (low cholesterol diet for several days). So let's start with Monday.

"Lenten borscht" is a liquid dish whose broth is prepared without the addition of meat or bones. When using fruits, you should remember that bananas are prohibited in a low-cholesterol diet. The weekly menu includes eating any fruit except bananas.

What to eat on Tuesday?

Wednesday: sample menu

The hypocholesterol diet menu for a week allows for a fairly flexible approach. If you wish, you can swap the ingredients - for example, for starters, eat okroshka, lean borscht, or puree soup whenever you want.

You shouldn’t keep yourself “in a black body” and limit the pleasure of receiving food.