Diet for high cholesterol in women: dishes and recipes. How to eat with high cholesterol

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-02 16:12

Modern studies show that more than 80% of people over 30 years old face the problem of high cholesterol in the blood. And both women and men suffer from it. But since the female and male bodies have many differences, it is necessary to eliminate the problem of high cholesterol in different ways. How to eat with high cholesterol, and what to do, this article will tell.

Reasons for increasing blood cholesterol levels

First of all, you should know that cholesterol is not always bad. Only its excess is a dangerous harbinger of cardiovascular disease. 2/3 of cholesterol is produced by our liver, as it is the main building material for cells, nerve tissues, hormones and some vitamins. We get the remaining third of the cholesterol we need from food.

Accordingly, the mainThe cause of high cholesterol levels in the blood is an excess of it in food. Very rarely, liver disease can be the cause. In addition, a sedentary lifestyle also contributes to the accumulation and deposition of this substance on the walls of blood vessels.

Based on this, it is possible to determine what cannot be done with high cholesterol, and what needs to be done. Don't overeat, move more and watch what you eat.

Signs of high cholesterol in women

Sometimes even the appearance of a person can tell about an impending threat. Any woman can determine the approximate level of cholesterol in the blood, armed with a centimeter tape and a calculator.

The first sign of high cholesterol in a woman will be a waist circumference of more than 88 cm. Fat deposits on the abdomen and waist (and not on the hips and legs, for example) indicate an imbalance.

If you have always been the owner of a wasp waist and up to 88 cm still grow and grow, and there have been accumulations at the waist for a long time, or a lush waist has always been inherent in you, then a slightly different method will help determine the degree of danger. Having measured the circumference of the waist and hips, you need to calculate the ratio between them. The result obtained should not exceed 0.8. For example, with the data: waist=75 cm, hips=101 cm, the ratio between them will be approximately 0.74, which fits into the norm. For men, this figure should not exceed 0.95.

When all external signs confirm your fears, you should immediately contactthe nearest clinic and do a blood test.

How to lower cholesterol?

The most correct and safest way to lower cholesterol levels to normal levels is to control nutrition. A special diet for high cholesterol in women is the first recommendation of a cardiologist. In addition to the doctor's general recommendations on this matter, you can always get all the necessary information about proper nutrition from special literature and other sources. Having worked properly on this topic, you will find not only a list of prohibited and permitted foods, but also delicious recipes. With high cholesterol, proper nutrition will provide 80% success.

It is believed that a small dose of any alcoholic beverage will also prevent the deposition of cholesterol on the walls of blood vessels. But here it is important not to overdo it, otherwise you can achieve the opposite effect. Daily Values are:

- 40 g cognac or vodka;

- 130 g dry wine;

- 150g of beer.

Moderate exercise and drinking enough water (1-1.5 liters per day) are also key to cardiovascular he alth.

What to eat with high cholesterol?

Saturated fats found in foods of animal origin contribute to an increase in blood cholesterol levels. Conversely, polyunsaturated fatty acids are not only not deposited in the vessels, but are also able to reduce the already existing cholesterol level. Therefore, if an imbalance occurs, you should switch to plant foods and low-fat foods.meat.

The normal intake of cholesterol in the body with food is 300 mg per day. But a diet for high cholesterol in women provides for a decrease in this indicator to 250 mg. Therefore, you should choose products based on this norm.

It is better to replace meat with fish and legumes (soybeans, beans, peas), buy bread or bake only from wholemeal flour. Replace muffins with oatmeal cookies or crackers.

Among useful products: tea, olive, corn and sunflower oil, vegetable and fruit juices, cereals, vegetables, fruits.

What should not be eaten?

The following information will help answer the question of what to eat with high cholesterol. In 100 g of products such as pork, beef, liver, raw smoked sausage, chicken skin, as well as in dishes using them (dumplings, stew, pate), contains about 100 mg of cholesterol. Thus, 300 g of dumplings (without butter, mayonnaise or sour cream) will already cover the daily intake of cholesterol.

Further, among seafood, caviar, squid, sprats are subject to exception; from dairy products - sour cream, cream, fatty cottage cheese (more than 30%). Egg yolk contains a lot of cholesterol, so eggs can only be eaten boiled and no more than 2-3 pieces per week.

Prohibited foods also include: coffee, sugar, ice cream, sausages, boiled sausage, mayonnaise, butter, margarine, ketchup.

Menu and daily routine

Diet whenhigh cholesterol in women is prescribed in two cases: if a blood test revealed a threat of atherosclerosis and stroke, that is, the cholesterol level is already very high, or for prevention purposes. In the first case, a strict diet is recommended, in the second, rare deviations from the course are allowed.

A woman's daily routine should include 3-5 small meals, a mandatory walk in the fresh air or light physical activity in the gym for 20-40 minutes (fitness, aerobics, swimming).

Despite the ban on many foods, the diet of a woman with high blood cholesterol should be varied and include all food groups: meat, fish, cereals, vegetables and fruits, dairy products, legumes and oils.

Diet plan

Despite high blood cholesterol, the diet should not be starvation.

The body should receive daily:

- fat - 70 g;

- proteins - 100 g;

- vitamins and minerals;

- carbohydrates - 350 g.

Of course, the most useful are fresh vegetables and fruits, boiled and baked meat and fish. When frying, free radicals are formed, which will accelerate the formation of cholesterol plaques. Among the most necessary vitamins for atherosclerosis are A, B₁, B_{2, C and E, minerals - magnesium, phosphorus, potassium, iron and sodium.}

S alt should be limited to 5g and sugar to 35g per day. Sugar can be replaced with honey.

Some examples of daily diet

Diet whenhigh cholesterol in women may look like this:

Option 1

Breakfast: protein omelette - 150 g, buckwheat or wheat porridge - 90 g, a piece of bread, tea with milk (no more than 1.5% fat) - 200 g.

Second breakfast: seaweed salad - 250 g, juice - 200 g.

Lunch: pea soup - 300 ml, lean meat patties, steamed - 150 g, grilled vegetables - 150 g, a piece of bread, 2 - 3 apples or juice.

Snack: muesli or oatmeal - 150 g, rosehip broth.

Dinner: fish baked with vegetables - 400 g (250 g - fish, 150 g - vegetables), boiled rice - 200 g, a piece of bread, a glass of kefir.

Option 2

Breakfast: oatmeal with water or skim milk with dried fruits and nuts - 200 g, tea or skim milk.

Second breakfast: vegetable salad (cucumbers, tomatoes, dill or parsley) dressed with olive oil and spices - 200 g, a glass of juice.

Lunch: vegetable soup - 300 ml, baked lean meat with vegetables - 300 g, dried fruit compote.

Snack: low-fat cottage cheese - 150 g, a glass of tea.

Dinner: grilled potatoes and fish - 200 g each, seaweed or beetroot salad with sunflower oil - 150 g, a glass of kefir or compote.

Remember that the variety of diet depends only on your imagination. If it is depleted, then look for menu options in special books or magazines - there is a lot of information.

The most interesting dishes with high cholesterol

Every housewife canoffer several diet options for high cholesterol in women and men at once. But sometimes even the most skilled cook wants something new and unusual. Knowing the list of allowed and prohibited foods, you can, by experimenting, come up with a variety of dishes on your own with high cholesterol. If nothing new comes to mind, we offer you some interesting and simple recipes.

Curd-mushroom mass with melted cheese and cumin

For the dish you will need: 120 g of fresh mushrooms, 250 g of low-fat cottage cheese, 50 g of processed cheese, 40 g of margarine, cumin seeds, parsley, s alt.

Wash the mushrooms well, peel, cut into pieces and boil for 15 minutes in water with cumin seeds. At this time, mix cottage cheese and melted cheese until smooth. Pour the boiled mushrooms into a colander to glass the water. Next, mix them with the curd mass, s alt and add parsley. The dish is ready.

Chicken medallions with peaches

For the dish you will need: 250 g chicken or turkey breast, 2 canned peaches, olive oil for frying, wheat flour, s alt, curry and 50 ml of water.

Cut the breast into small lengthwise pieces, beat off a little and s alt. Next, fry the pieces in olive oil until cooked under the lid. Remove the meat from the pan, and add flour, curry, water and 1 peach to the remaining oil after frying (it is better to remove the skin). Simmer the sauce over low heat until it thickens a little. Put ready-made medallions on a plate, pour over the resulting sauce anddecorate with the remaining peach. Bon appetit!