What is a low cholesterol diet

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

Diets are different. Some are designed to lose weight for aesthetic purposes, others for therapeutic purposes, and others for preventive purposes. For example, there is a hypocholesterol diet. What is it for? Not always a specific diet is aimed at reducing weight. It can also be used to improve well-being in the presence of certain diseases. This is exactly what the low-cholesterol diet is.

The Importance of Cholesterol

Cholesterol is the most important component of the membranes that envelop the cells of all terrestrial organisms, with the exception of protozoa and fungi. However, it acts not only as a "building material", but without this component, the production of vitamin D, bile and sex hormones is impossible. As well as the coordinated work of internal organs.

Most of it (about 80%) is produced directly by organs such as the kidneys, liver, adrenal glands, sex glands of men and women. But this is not enough, so the remaining 20% must come from food.

At the same time, some people abuse unhe althy foods or suffer from diseases for which they need tolimit the intake of cholesterol in the body. The hypocholesterol diet (10th table) just exists to resolve such situations. When it is used with food, a limited amount of cholesterol is supplied. But keep in mind that this only applies to bad cholesterol. Let's talk about it in more detail.

Cholesterol is different

To correctly understand the essence of the hypocholesterol diet, you need to know that doctors divide cholesterol into harmful and beneficial. Because this organic compound is insoluble in water, it cannot be delivered to various tissues without the help of "cooperation" with specific proteins.

These proteins differ from each other in a number of parameters and, in particular, in that some of them have a low density, while others have a high one. This is where the "buried dog" is. Scientists managed to establish a connection between this indicator and human he alth.

Bad cholesterol

Proteins with low density are poorly soluble and, as a result, contribute to the precipitation of cholesterol crystals. This leads to such a violation as the formation of plaques in the vessels, called sclerotic, which in Greek means "hard".

That is, the process of hardening takes place in the vessels, their walls are compacted and replaced by connective tissue. This can increase the risk of heart attack, ischemic stroke, and other cardiovascular diseases. Therefore, such proteins are considered "bad", as is the cholesterol associated with them.

"Good" cholesterol

Another viewproteins with high density and solubility is inherent in a he althy body. If it is present, there is no precipitation of cholesterol, which means that the vessels are not subject to abnormal changes. Proteins like cholesterol are called "good" proteins.

From the foregoing, it follows that when using a hypocholesterol diet, the consumption of only those products that contain cholesterol with low density and poor solubility decreases. As for the “good” cholesterol, it cannot be reduced, as this can lead to thinning of the walls of blood vessels and even to hemorrhage.

Destined for

The low cholesterol diet menu is suitable for people who:

• Prone to diseases of the heart and blood vessels.
• Have poor circulation.
• Suffer from high blood pressure.
• Suffer from atherosclerosis.
• Infected with rheumatism.

And also the scheme under consideration can be used to reduce weight.

Diet goals

The main goals of this diet, which is also called the "Hypocholesterol diet. Table number 10" is:

1. Normalization of blood levels of the cholesterol component.
2. Reduce bad cholesterol.
3. Cleansing vessels from abnormal seals.

In some cases, doctors recommend that people who are prone to cardiovascular diseaseuse the menu of the hypocholesterol diet to, in addition to these tasks, also solve such problems as:

• Reduce excess weight.
• Improve the condition of hair, nails, skin.
• General improvement of the body.

Guidelines

When it comes to diet, you need to understand that this concept includes not only a list of products that are allowed or prohibited. It also includes food culture, that is: regimen, compatibility of ingredients, methods of cooking. This fully applies to the hypocholesterol diet (table 10).

Its main principles are the observance of a number of conditions:

1. Diet involves "fractional" nutrition, that is, the frequent use of food in small portions. The best option is five meals a day. The serving size for a woman is no more than 200 grams, for a man - no more than 300. When engaging in heavy physical labor, it is allowed to exceed the norm by 1.5 times.
2. When compiling a menu for a hypocholesterol diet for a week, you need to consider that you need to cook food in one of the following ways: steam, boil, stew in water or in your own juice (in a small amount), bake without adding fat. As an exception, it is allowed: grease the pan with a thin layer of vegetable oil or tomato juice, bake with a small amount of low-fat sour cream.
3. On the contrary, it is not allowed to cook food in such ways as: frying with animal fat (butter, lard, lard, mutton fat), with a large amount of vegetableoils.
4. Products must not be pickled, s alted, smoked.
5. When dressing salads, you can use vegetable oils (preferably unrefined), lemon juice, sour cream or a mixture of them. The total amount of this supplement should not exceed one tablespoon per serving.

Compliance with related rules

The diet in question will only have the desired effect if the accompanying factors are taken into account in its observance, which include the following:

• Physical activity on a regular basis, among which doctors recommend yoga, swimming, water aerobics, cycling, horseback riding, walking (if the joints and ligaments are he althy).
• Complete cessation of cigarettes.
• Eliminating or minimizing the intake of alcoholic beverages. When the disease worsens and therapy with medication is applied, alcohol is unacceptable.
• Maintaining normal body weight. In the presence of obesity, doctors recommend weight loss using the "Table No. 8" diet. It involves a strict restriction of fats, carbohydrates, s alt and the predominance of low-calorie foods rich in fiber.
• Periodic cholesterol testing.

Hypocholesterol diet: products

Food on a low-cholesterol diet provides for the intake of proteins (animal and vegetable), he althy fats, complex carbohydrates, B vitamins and vitamin C, folic and linoleicacids, as well as magnesium and potassium.

They are found in products such as:

• Various types of vegetable oil, which must be unrefined and cold pressed. The exceptions are coconut and palm oils, as the former is difficult to digest and the latter often contains trans fats due to processing.
• Seafood: sea kale, shrimps, lobsters, mussels, lobsters, squids, crayfish, crabs.
• Lenten fish: bream, blue whiting, hake, pike, zander, pollock, cod, carp, saithe, saffron cod.
• Fish with omega-3 fatty acids: sardines, tuna, rainbow trout, mackerel, anchovies, salmon: salmon, grayling, pink salmon, omul, chum salmon, lenok, chinook salmon, sockeye salmon, coho salmon, trout, trout, taimen, sig.
• Milk, cottage cheese, kefir, curdled milk and other low-fat fermented milk products.
• Food high in fiber: bran, fruits, vegetables, berries (both fresh and dried).
• All kinds of fresh herbs and lettuce.
• Sprouted wheat and other cereals, as well as products from them, such as bread, muesli.
• Bread black and gray.
• Vegetarian fruit and vegetable soups, warm salads.
• Low-fat cheeses: brynza, Adyghe, soy tofu.
• Porridge: buckwheat, oatmeal, barley, corn, millet.
• Seeds and nuts: walnuts, cashews, pistachios, pine nuts (no more than 30 g per day).
• Beans: beans, peas, lentils, chickpeas (chickpeas).
• Vegetables and fruit juices, but not canned or addedSahara. With increased acidity, juices must be diluted with water in a ratio of 1: 2.
• From sweet foods: marshmallows, marshmallows, jelly with pectin or gelatin, marmalade, bran cakes with a little honey.
• From drinks: herbal and green tea, decoctions and infusions from rose hips, cranberries, linden, fruit drinks and compotes with one teaspoon of honey per glass.

Weekly menu

As mentioned above, the menu for a week with a hypocholesterol diet (table 10) involves five meals a day. Therefore, it was compiled taking into account this requirement and looks like this.

Day 1

1. Oatmeal with dried fruits (raisins, prunes, dried apricots). Green tea.
2. Fruit salad (pear, plum, apple, apricot, banana) with sour cream.
3. Soup made with secondary chicken broth with buckwheat. Steamed fish with boiled potatoes.
4. Kefir plus one tablespoon of bran.
5. Vegetable salad (cabbage, lettuce, cucumber, tomato, sweet pepper, herbs) seasoned with sunflower oil and lemon juice. Compote of fresh berries and fruits.

Day 2

1. Curd casserole with raisins. Herbal drink.
2. Smoothie with banana, apple and carrot.
3. Vegetable soup (potatoes, white cabbage, cauliflower, broccoli, string beans, onions). Steamed chicken cutlet.
4. One whole grain bread, berry jelly.
5. Baked trout with carrots, spinach and onions. Rosehip decoction with a spoonful of honey.

Day 3

1. Omelet sprinkled with grated cheese. Coffee drink with chicory.
2. Pumpkin baked in the oven with nuts.
3. Barley soup with potatoes, carrots, onions and sweet peppers. Boiled turkey breast plus steamed vegetables: zucchini, onion, carrot.
4. Ryazhenka with bran.
5. Cottage cheese sprinkled with dill, parsley and cilantro. Green tea.

Day 4

1. Barley. Rosehip decoction with honey.
2. One banana.
3. Beef soup (second broth) with beans, carrots, potatoes and onions. Stew with vegetables (Brussels sprouts, bell pepper, tomato).
4. Vegetable smoothie with beets, carrots, cucumber, apple and celery.
5. Grilled salmon. Dry fruit compote.

Day 5

1. Curd casserole with raspberry, apple and banana. Tea.
2. Apple baked with honey.
3. Squid and shrimp soup with dill and a slice of lemon. Salad: tomatoes, cucumbers, sour cream, herbs.
4. Boiled zander in tomato sauce.
5. Egg white omelet with spinach. Green tea.

Day 6

1. Crushed buckwheat with sunflower oil. Tea.
2. Three quail eggs. One apple.
3. Vegetarian soup: cauliflower, mushrooms, canned corn. Rabbit stewed with sour cream.
4. Cherry jelly with bran and honey.
5. Seaweed salad with shrimps and mussels. Herbal tea.

Day 7

1. Oatmeal with sunflower oil and blackberries. Coffee drink.
2. Cottage cheese with dill and green onions. Fresh pear.
3. Durum wheat noodles with milk. Vinaigrette made from potatoes, carrots, beets, beans, green peas and sauerkraut.
4. Peach, apricot, pear, apple and plum fruit smoothie.
5. Steamed vegetables: cabbage (broccoli, cauliflower, Brussels sprouts), zucchini, bell peppers with olive oil. A glass of yogurt.

Hypocholesterol Diet: Example Recipe

Low-fat cottage cheese is one of the favorite diet foods, and the casserole from it is prepared quickly. Moreover, this dish can be flavored with a wide variety of additives, but only in small quantities. They can be: a spoonful of sour cream, jam or jam from sour fruits and berries, the fruits and berries themselves - fresh or dry, as well as a little nuts or sesame seeds, vanilla, cinnamon.

Let's give a recipe for a cottage cheese casserole, which differs from the classic one in that bran is added instead of semolina, and olive oil instead of butter.

Required products:

• 5% fat cottage cheese – 500g
• Three whites and one egg yolk.
• Oat bran - 3 tbsp. spoons.
• Sour cream (10%) - 3 tbsp. spoons.
• Olive oil - 2 tbsp. spoons.
• Honey - 2 tbsp. spoons.
• One pinch each of vanilla and s alt.
• A small handful of raisins.

Cooking process:

1. Ovenpreheat to 160o.
2. Stir honey, sour cream, bran and s alt thoroughly.
3. Add cottage cheese, eggs, vanillin to the resulting mass. Blend in blender until smooth. Add raisins.
4. Grease the mold with olive oil, pour the resulting mass into it.
5. Bake in the oven for one hour.

Conclusion

Having considered the approximate menu of a hypocholesterol diet, it is safe to say that it is completely balanced, rich in essential nutrients and vitamins. By adhering to it, people prone to diseases of the heart and blood vessels can improve their he alth and lose extra pounds.