Anti-cholesterol diet: products, menu for the week

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Cholesterol is a substance found in all living organisms. In humans, it is produced by the adrenal glands, liver, and kidneys. About 80% of all cholesterol is produced naturally, the remaining 20% comes from food. The substance has many useful properties. Thanks to cholesterol, proper cell division occurs. But an excess of this substance leads to the development of serious diseases that threaten life.

When should you lower your cholesterol?

Experts agree that an excess of cholesterol leads to the formation of blood clots, impaired liver and kidney function, and decreased performance. Often, to restore normal well-being, you need an anti-cholesterol diet. This is because the content of a substance in the body can increase due to malnutrition. Problems often appear in people who prefer processed foods, too spicy, fatty and s alty foods.

Significantly increases the risk of high levels of cholesterol in the blood in people over 50 years of age. The problem is caused by age-related changes. The risk group also includes people who lead a sedentary lifestyle, as well as those who suffer from endocrine pathologies. If inthe family had cores, it is also worth thinking about an anti-cholesterol diet. The menu will be compiled by a specialist after a complete examination of the body.

How to make a menu?

The goal of any diet should not be to lose weight by any means. First of all, it is necessary to choose products that are suitable for the normal functioning of a particular organism. If possible, you should contact a specialist who will conduct an examination. Based on the results, an anti-cholesterol diet will be compiled. Sample menu for the week, in turn, will be developed in accordance with taste preferences.

The basis of the diet should be vegetables and fruits, complex carbohydrates. We must not forget about protein, without it the body will not be able to function normally. The drinking regimen is also of great importance. A he althy person should consume at least 1.5 liters of pure water per day. More fluid should be taken with increased physical activity.

In order for useful components to be properly absorbed, nutrition must be fractional. There should be three main meals per day (breakfast, lunch, dinner) and two additional (second breakfast, afternoon snack). The last snack should be no later than two hours before bedtime.

What should be the cholesterol diet? A list of foods that should be included in the diet will be presented below.

Vegetables

Fiber should form the basis of a he althy diet. An anti-cholesterol diet is impossible without fresh cabbage, carrots, cucumbers, and tomatoes. However, preference should be given to seasonalproducts. Vegetables grown in a greenhouse are not the best option. The menu should definitely include salads dressed with olive oil. Mayonnaise from the diet will have to be excluded. An exception may be a homemade product made from fresh eggs.

Excellently cleanse the body of body fat such fragrant vegetables as onion and garlic. Products are useful to use in their pure form, as an addition to the main dish. In addition, the onion will make the salad richer.

Soups and boiled vegetables can also be part of an anti-cholesterol diet. Everyone chooses recipes for themselves based on taste preferences. The only remark: it is not recommended to fry the ingredients. This is how the useful properties of products are lost.

Seafood

Fish contains a large amount of vitamins A and D. It is no coincidence that seafood lovers are much less likely to face the problem of high cholesterol. And it is not at all necessary to buy expensive crab meat or red caviar. Ordinary herring contains enough useful components necessary for the normal functioning of the body. Preference should be given to lightly s alted, but quite fatty seafood dishes.

Algae also contain many useful properties. The only negative is that the same seaweed has a specific taste. However, on its basis, you can cook interesting dishes. For example, you can cook a soup of champignons, seaweed, carrots and onions. This optioncan be used as a first course during a hearty lunch.

What else does the cholesterol diet offer to include in the menu? Sea products for such a case are suitable for almost everything. But you should buy them only in trusted places. It is worth remembering that raw fish may contain parasites.

Beans

Products in this category contain substances that prevent excessive fat deposition. Therefore, legumes are recommended to be consumed at least three times a week. Boiled beans mixed with pickled onions are a great addition to any side dish. What other dishes can contain an anti-cholesterol diet? Mushrooms fried in olive oil and mixed with green peas are a great option. The recipe itself is very simple, but such a dish may well decorate even a festive table.

Bean sprouts are also considered he althy. They can be added to salads or eaten on their own. If you place the beans in a humid environment, sprouts appear after 3-4 days. Beans can be placed in a metal bowl and used in the bathroom.

Peas are an affordable and tasty representative of legumes. With this component, you can cook soups, borscht or mashed potatoes. Heat treatment of peas is not terrible. Even during the canning process, most of the useful properties are preserved.

Citrus

Most fruits contain a lot of sucrose in their composition, so it is not recommended to use them without restriction. The exception iscitrus. Oranges and lemons are a real storehouse of useful trace elements necessary for the normal functioning of blood vessels. Only allergy sufferers will have to give up citrus fruits. Excessive consumption of tangerines, oranges, grapefruits can lead to the development of dermatosis.

There are many delicious dishes made with citrus fruits. But most of them are not suitable for those who need a cholesterol-lowering diet. The fact is that during the heat treatment, the amount of vitamin C in the products is significantly reduced. Orange tart will not be as he althy as fresh tangerine or lemon.

Nuts

Products from this group belong to the category of complex carbohydrates. With their help, the body is charged with energy and works productively throughout the day. If there are problems with blood vessels, preference should be given to walnuts. Phospholipids, which are part of them, neutralize cholesterol. In addition, walnuts are rich in vitamin E, which is responsible for cell division.

Nuts are great for an afternoon snack or second breakfast. With their help, you can satisfy your hunger without harm to the body. In addition, these products stimulate the brain, which is very important for people of the mental sphere. A handful of nuts eaten before an exam will increase your chances of getting a good grade. Do not eat seasoned peanuts. S alt is the enemy of he althy vessels.

Apples

Thisthe product is rich in fiber. In addition, apple pectin neutralizes bad cholesterol. Preference should be given to sour varieties. The advantage of the product is that it can be used in any form. Compote of dried apples is of great benefit. With it, you can quench your thirst, replenish the water balance of the body. Dried apples can also be consumed in their pure form. They can perfectly replace sweets, gingerbread and other sweets.

We must not forget about fresh apples. This fruit is available at any time of the year. If you eat 1 apple daily, the risk of thrombosis, stroke or heart attack is reduced several times. Peeling the fruit from the peel is not recommended. It contains the largest amount of vitamins and useful microelements.

Meat

It is generally accepted that animal products are a source of bad cholesterol. This is partly true. But you can’t completely give up meat. After all, it is thanks to him that the body accumulates the protein necessary for the normal functioning of most systems. The meat of young animals is especially useful, as it contains less connective fibers that are poorly digested.

Veal and lean chicken are the foods that should be included in the menu for those who decide to try out such a diet as an anti-cholesterol diet. The benefit of these products is that they help strengthen blood vessels, stimulate the brain. Together with thatthe body does not expend much energy to process such food. The benefits of meat also largely depend on the method of its preparation. Steamed cutlets are well digested and do not slow down the work of the body systems. Fried meat will have to be abandoned. Periodically, you can bake the chicken in the oven. After all, a cholesterol diet should be not only he althy, but also tasty.

Kashi

It is impossible to imagine a he althy diet without a variety of cereals. Buckwheat, rice, millet - all these products are useful; on their basis, an anti-cholesterol diet can be made. The menu must also contain oatmeal. This product is rich in complex carbohydrates, fluoride and potassium. Prolonged use of oatmeal will significantly reduce the level of cholesterol in the blood, strengthen blood vessels. In addition, this porridge is perfect for people suffering from diseases of the gastrointestinal tract.

Anti-cholesterol diet: menu for the week

Everyone can develop a diet for himself in accordance with taste preferences. A tentative menu for the week might look like this:

Monday

• breakfast - oatmeal, green tea;
• lunch - vegetable soup, steam cutlets, pea puree;
• dinner - boiled rice, vegetable salad, baked fish.

Tuesday

• breakfast - buckwheat porridge, green tea;
• lunch - seafood soup, steamed beef, vegetable salad;
• dinner - mashed potatoes, vegetable salad, boiled hake.

Wednesday

• breakfast - milk porridge,black tea without sugar;
• lunch - borscht, chicken baked in the oven;
• dinner - buckwheat porridge, vegetable salad, fish cakes.

Thursday

• breakfast - low-fat cottage cheese with raisins, black tea without sugar;
• lunch - vegetable soup with chicken broth, steam cutlets, vegetable salad.
• dinner - boiled rice, baked turkey.

Friday

• breakfast - oatmeal, dried fruit compote;
• lunch - buckwheat soup, meatballs, vegetable salad.
• dinner - low-fat cottage cheese with dried apricots, green tea.

Saturday

• breakfast - vegetable salad, buckwheat porridge, green tea;
• lunch - fish soup, boiled veal, fresh cucumbers.
• dinner - boiled potatoes with herbs, salad with cabbage and carrots.

Sunday

• breakfast - low-fat cottage cheese with sour cream, green tea;
• lunch - seafood soup, steam cutlets, dried fruit compote;
• dinner - boiled rice, baked hake, sauerkraut.

For snacks, you can use fruits, candied fruits, nuts. A few hours before bedtime, it is useful to drink a glass of low-fat yogurt.

What are the results of such nutrition?

Helps to improve the functioning of all body systems anti-cholesterol diet. The menu (reviews about it, by the way, are mostly positive), however, it is still desirable to draw up on the basis of the recommendations of a nutritionist. Otherwise, there will be no problems, since the products included in it are quite ordinary. It's hard, though, it only happens to adjust to a new dietnutrition, abandon the usual harmful products. The first results are usually noticeable after 2-3 weeks: extra pounds go away, working capacity improves, well-being normalizes.

If a good effect has been achieved, it must be preserved. This means that it is desirable to adhere to an anti-cholesterol diet throughout life. Otherwise, harmful body fat will quickly return. There is no need to strictly follow the rules. But the use of harmful products is desirable to minimize.