Diet for cholesterol reduction: hearty affairs
diet for weight loss and high cholesterol
The diet for reducing cholesterol is developed, first of all, for people with cardiovascular diseases. Doctors say that cholesterol can be dangerous for our health. He is also described as a "noiseless killer".
Features of a diet to reduce cholesterol
Indeed, an elevated cholesterol level is one of the main risk factors for the development of atherosclerosis. The peculiarity of the diet for reducing cholesterol is that it excludes foods that increase cholesterol. Cholesterol is one of the metabolic products, and is found in animal products.diet for weight loss and high cholesterol.
It's amazing that each of us uses cholesterol daily, despite the fact that it is potentially dangerous for our body. diet for weight loss and high cholesterol.
In order not to expose your health to danger, the level of cholesterol should be normal. How can this be achieved? Everything should be balanced. Since we use cholesterol during meals, the level can also be regulated by a diet to lower cholesterol .diet for weight loss and high cholesterol.
Saturated fats, mainly contained in products of animal origin, significantly increase cholesterol in the blood. And fats of vegetable origin, have a beneficial effect on cholesterol and contribute to its reduction. In other words, there must be a correct balanced diet, so you can prevent an increase in the level of cholesterol in the blood .diet for weight loss and high cholesterol.
The peculiarity of the diet for reducing cholesterol is that it is necessary to eat foods of only natural origin. diet for weight loss and high cholesterol.For example, one of the most "bad" fats is margarine. It is necessary to give preference to fats, which consist of polyunsaturated fatty acids. It can be corn, olive or linseed oil . The total proportion of saturated fats should not be more than 25-30% of the daily energy value of the foods eaten.diet for weight loss and high cholesterol.
Another feature of the diet for reducing cholesterol is to limit the daily intake of cholesterol to 250 mg.
Similarly, following a diet, it is necessary to increase the daily
intake of fresh vegetables and fruits containing a high amount of
carbohydrates.diet for weight loss and high cholesterol.
Exclude products that increase blood cholesterol
diet for weight loss and high cholesterol
Products that increase cholesterol - is, first of all, products containing fats of animal origin, or saturated fats. For example, such kinds of meat as pork or lamb, ham. And also margarine, butter, sprats. Fatty varieties of meat should be preferred to chicken or turkey.diet for weight loss and high cholesterol.
Foods that contain large amounts of cholesterol are also by-products, such as the liver, kidneys, lungs, tongue and brains. From fish products, you can include fish eggs, squid and octopus. In a daily diet, such foods may be present, but it is recommended that their intake be limited to a minimum.diet for weight loss and high cholesterol.
You should pay attention to some dairy products that increase cholesterol. Limit and significantly reduce the consumption of fatty cottage cheese and sour cream. Cheese should contain no more than 30% fat. Eggs are allowed to be included in the diet, but not more than 2 boiled eggs per week. But if you separate the yolk, then the proteins can be freely eaten in unlimited quantities.diet for weight loss and high cholesterol.
The diet for lowering cholesterol is not limited to just properly composed menus. Follow certain recommendations for increased cholesterol in the blood. Vegetable salads should be filled with olive oil, lemon juice, any spices to taste. While strictly limiting the use of fatty sauces, mayonnaise and ketchup.
Olive oil contains a high amount of monounsaturated fats and is considered useful. Also in large quantities, healthy fats are also found in fish products. They help to break down cholesterol in the blood, thereby lowering its level.diet for weight loss and high cholesterol.
When cooking, you should refuse fried, and cook by method of cooking, quenching, steaming or grilling. Immediately before cooking, cut off all excess fat from the meat, remove the skin from the chicken meat. During a diet to reduce cholesterol, eat 5 times a day, about every 3-4 hours. Persons with excessive weight should reduce the intake of salt to 3-5 grams per day.
Cigarettes and alcohol, during a diet to reduce cholesterol, are prohibited. It is also necessary to give up all kinds of sweets. They are also products that increase cholesterol. After all, high blood sugar levels help increase cholesterol.diet for weight loss and high cholesterol.
The most dangerous is considered to be "hidden" sugar, about the content of which many are probably not guessed. It can be sweet fizzy drinks, ice cream or sweet tea in small bottles. American scientists have established a connection between natural coffee and high cholesterol. Coffee lovers are advised to switch to instant coffee and limited to two cups a day.diet for weight loss and high cholesterol.
Sample menu for a day with an elevated cholesterol level
- First breakfast: buckwheat porridge -150 gr., Apple or orange, tea or coffee without sugar (can be milked to 1.5% fat content).
- The second breakfast: salad of tomatoes and cucumbers 250 gr. (Seasoned with olive oil and spices to taste), fresh carrot 200 ml.
-
Lunch: vegetable soup with olive oil 300 ml, chicken cutlets for a
couple of 150 gr., Vegetables on a grill 150 gr., Bread wheat 1 piece,
orange juice 200 ml.
- Afternoon snack: oat flakes 120 gr., Apple juice 200 ml.
-
Supper: lean fish on a grill 200 gr., Stewed vegetables 150 gr., Bread
bran 1 piece, tea or coffee without sugar (it is possible with milk up
to 1,5% fat content).diet for weight loss and high cholesterol.
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