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Diet for high cholesterol – list of foods

Cholesterol is an extremely controversial chemical compound. By its nature, this organic substance is a fatty alcohol. The majority of cholesterol is produced by the human body (liver, almost 75%) and small quantities come from food: fatty meat, etc (about 25%).

Cholesterol itself is not "bad"and"good". On the one hand, this substance is involved in the synthesis of active proteins (hormones) cell structures. On the other — have accumulated too, begins to condense on the walls of blood vessels, forming layers that constrict the lumen, which may cause ischemia of organs.

Thus, bad as the lack and excess of cholesterol. But if the lack of the body is able to handle, to lower the level of cholesterol in the blood requires a change in diet and lifestyle. Obviously, this is somewhat more complicated, and requires a remarkable effort of will. Diet for high cholesterol – it is the right choice, in this article you will learn all the nuances of a healthy diet.


  • Can I eat butter, eggs, shrimp, to drink alcohol?

    Is it possible the oil with high cholesterol?

    Active development of the food industry has led to the fact that even the most innocuous and familiar to man from childhood products have started to blame the high degree of harm to the body. Not spared this fate and butter. But is pleasant in taste and color dairy product is harmful, or whether we are talking about removing "natural rival" in favor of synthetic spreads and margarine?

    The main and only argument of the supporters of the harm oil is its high fat content. The level of fat content of butter varies from 72% to 82%, which is really a lot.

    However, concentrating their attention on the formal record, opponents of the oil did not take into account many other factors:

    • Was conducted research. The scientists collected two control groups. One actively consumed butter. Other substitutes: spread and margarine. In the experiment, it was found that the level of cholesterol in the blood of subjects from the first control group was increased, moreover, some concentration of cholesterol was lower than the initial rate. The members of the second control group the cholesterol level was higher than the initial rate, andabove the established norm. Formally this could not, and spread and margarine are made from synthetic substances and vegetable fats. However, for processing body, they require more effort and, consequently, the liver has to work far harder and produce cholesterol;

    • Natural butter contains in its composition of not only cholesterol, but also a substance such as lecithin. He produces the opposite effect by breaking down the molecules of cholesterol and reducing its concentration in the blood. The proportional content of lecithin and cholesterol in butter is in the balance, so it can be argued that oil has no harmful effects on the body.

    Experiments were also carried out on rats. The results were identical. Butter not only enhances, but also can reduce cholesterol levels.

    However, we must understand that we are talking about the use of butter fresh, and not frying it!

    So, clearly you believe the recommendations on limiting the consumption of butter is not necessary. Although it contains cholesterol and high in fat, cholesterol is balanced by the lecithin, and compared to the synthetic products of the oil is more usual for the organism. Therefore it is relatively easy to digest. Attacks advocates of a healthy lifestyle in this case is untenable. However, the abuse butter and not worth it. In all, it is important to be guided by a sense of proportion.

    Eggs increase cholesterol?

    Every person actively consumes eggs. A chicken egg is present on any table. However, in recent years, increasingly, there are calls to limit the consumption of eggs, and zealous advocates of a healthy lifestyle advocate a complete abandonment of the eggs. Such a position is outdated, and the myth about the harmfulness of eggs long ago debunked.

    In Western Europe and the United States at the beginning of the XX-th century carried out a study that revealed that the egg contains a large amount of cholesterol, order 1234mg per 100 grams of product a colossal figure. Peak cholesterol hysteria peaked in the 70-ies. In the West the myth of the role of eggs in the increase of cholesterol and development of atherosclerosis were dispelled in the 90-ies in Russia and the CIS countries, it still exists.

    The problem is that the proponents of the cholesterol theory of atherosclerosis and opponents of the eggs does not take into account a number of important points.

    They believe that high cholesterol is dangerous in itself and leads to clogging of blood vessels by cholesterol deposits (plaques). This is true, but the notion that the higher the intake of cholesterol rich foods, the higher the concentration of cholesterol in the blood,incorrect.

    It is important to keep in mind two factors:

    • Cholesterol does not exist in a free form. It is transported through the body, special proteins;
    • Cholesterol itself is not "good"and"bad". It becomes so only in "conjunction"with the squirrels.

    The interaction of cholesterol with proteins-transporters is formed or lipoprotein with low density (aka LDL) or lipoprotein high density (HDL). Low density cholesterol is the so — called"bad cholesterol". He settles on the walls of blood vessels. High-density "good"cholesterol.

    Say what cholesterol become fat from chicken eggs, it is impossible. It all depends on passing food. For example, fried in butter with sausages and eggs will contribute to the production of"bad" cholesterol. And the egg, hard-boiled — no. But in this case is not so clear, and this statement is not an axiom.

    In any case, the amount of synthesized cholesterol (even the "bad") will be so small that they are unable to cause any serious effects to human health.

    And besides, do not forget that the egg is a real store of lecithin – up to 400 mg in one egg. It reduces the level of bad cholesterol and has many other useful properties.

    Thus, restrictions on the consumption of the number of eggs. If a person is healthy he can eat as many eggs as you want. The only limits are individuals who have hereditary a specific metabolism, which produces mainly "bad" cholesterol. However, the number of such people is very small.

    That is why all over the world, doctors, nutritionists, gastroenterologists, cardiologists exclude eggs from the list of harmful products.

    How much cholesterol in shrimp?

    A few years ago, the program, which leads Elena Malysheva, there was a statement about the harmfulness of shrimp. If you believe leading, shrimp contain large amounts of cholesterol, and therefore are extremely harmful for health and their consumption may cause the development of atherosclerosis.

    Brains

    2000 milligrams

    Kidney

    1100-1200 milligrams

    Liver

    400-500 milligrams

    Pork

    110 milligrams

    Lamb

    90-100 milligrams

    Rabbit

    90 milligrams

    Beef

    80-90 milligrams

    Goose

    90 milligrams

    Duck

    90 milligrams

    Chicken

    70-90 milligrams

    Turkey

    60-70 milligrams

    The yolk of chicken, 100 grams

    1234 milligrams

    Chicken egg, 1 PC.

    210-280 milligrams

    Quail egg, 1 PC.

    80-90 milligrams

    Fish oil

    485 milligrams

    Chum

    214 milligrams

    Carp

    90-170 milligrams

    Shrimp

    152 milligrams

    Sockeye

    141 milligrams

    Squid

    85-95 milligrams

    Coho

    60 milligrams

    Cod

    30-50 milligrams

    Mackerel

    40 milligrams

    Butter

    180 milligrams

    Cheese

    80-120 milligrams

    Sour cream, 30% fat

    100 milligrams

    Adyghe cheese

    70 milligrams

    Cream, 20% fat

    60-70 milligrams

    Cheese, 18% fat

    60 milligrams

    Milk, 3% fat

    14.4 milligrams

    Milk, 2% fat

    10 milligrams

    Yogurt, 1% fat

    3.2 milligrams


    Learn more: How to lower cholesterol at home without drugs?

    Diet menu for high cholesterol in the blood

    Generic diet with elevated concentration of cholesterol in the blood is not, and never can be: the body of each person is unique and requires special, individual approach. Competent and quality diet may make only an experienced dietitian. However, a simple person can on their own to optimize the diet. This is enough to normalize cholesterol levels, if initially he wasn't too elevated, and prevention.

    Each product has its own characteristics and behaves differently, once in the human body:

    • Milk and dairy products. It is recommended to consume skim milk or milk with a minimum fat content (not more than 1.5%). Yogurt – not above 2%, and hard cheeses – below 35%. Sour cream and cream have a high fat content, so they are generally not recommended in gipoholesterinovu diet;
    • Substitutes for butter (margarine spread) is not recommended to eat;
    • The greatest effect in reducing cholesterol levels has olive oil. It is recommended to include in the diet. In small quantities allowed the use of other types of vegetable oils (sunflower, corn, etc.);
    • In gipoholesterinovu diet is recommended to include lean meats: beef, veal, poultry. When cooking it is important to cut the skin and fat layer, because it contains most of the cholesterol in addition, fat is able to trigger the synthesis of cholesterol. To give up meat in any case should not be. The lack of nutrition will inevitably lead to anemia and other unpleasant consequences. From ready-made meat products like sausages sausages I should avoid or eat them in small quantities;
    • By-products accumulate significant amount of cholesterol, so better to give it up (brains, liver, etc.);
    • As for birds, it is best to eat the Turkey. Of all types of meat is the least fatty;
    • Fish can be eaten without restriction. However, caviar is not worth it;
    • Eggs are also allowable to use without any restrictions. However, if the family were sick with heart disease, and is suspected to elevated cholesterol, it would be better to limit the number of 4 eggs a week. This applies to the yolks. Proteins can be consumed in any quantity;
    • A good way to reduce the level of cholesterol in the blood will be the consumption of large quantities of fresh fruits and vegetables (at least 400-500 grams per day). Particularly effective is the grapes, beets, zucchini and eggplant;
    • If you are using gipoholesterinovu diet is recommended to eat bran and pasta. Bran and high-quality pasta have a high density and rich in fiber. Fiber will not allow the cholesterol to be absorbed through the walls of the intestines and enter the blood;
    • In moderate therapeutic doses, doctors suggest to drink a good alcoholic beverages;
    • To lower the concentration of cholesterol, we should also eat as many nuts and legumes. Especially important are legumes (beans, lentils, etc.) in the conditions of shortage of animal protein. Protein found in legumes, though not able to completely replace animal protein, but the most close to him, because a sharp reduction in meat consumption (if earlier) becomes for the body to excessive stress;
    • Sweets, meats, fast food and other harmful products should be excluded from the diet to normalize the level of cholesterol in the blood;
    • When cooking it is preferable to suppression, and cooking. Stir-frying — only in vegetable oil.

    Menu for 1 day

    The approximate menu for high cholesterol might look like the following:

    • The first Breakfast: buckwheat porridge (130-150 grams), fruits (1 citrus, Apple or pear), tea or coffee without sugar (you can with honey).
    • Second Breakfast: salad of fresh vegetables (230-250 grams), seasoned with vegetable oil or the juice of a lemon, a glass of juice from carrots.

    • Lunch: 300-350 ml of vegetable soup, 1-2 chicken cutlets for a couple of 130 grams of grilled vegetables, a Cup of citrus juice and 1 slice of bread.
    • Dinner: 120 grams of oatmeal and a glass of juice.
    • Dinner: 220 grams fish 130 grams steamed or stewed vegetables, a Cup of tea and a slice of bread.

    Therefore, the correct and rational nutrition plays a much greater role in the control of cholesterol than the choice of specific products. By themselves, the food, even being extremely rich in cholesterol, do not always involve harmful effects to the body. It is important to understand how they act on each other. To take into account all the subtleties can only be experienced nutritionist.