Numerous scientific studies prove that an elevated level of cholesterol can lead to a number of serious health problems, so you should carefully monitor this indicator and, if you see its change in the direction of growth, take action. One of the mandatory conditions for the normalization of the level of this substance, is the diet for lowering cholesterol.
Diet with high cholesterol in women
The basis of a diet with increased cholesterol in the blood is the principle that the normalization of the level of the substance occurs only if the amount of food with animals and synthetic fats is present in the diet is minimal. That is, you have to give up confectionery products with fat cream, pork, fat and, of course, fast food . The list of allowed diets to lower blood cholesterol levels in foods includes:
- White meat, poultry and beef . Only cook them will have a couple, so you can and keep the taste of the dish, and do not damage your health.
- Fish, red and white . Doctors advise eating meals with her at least 2 times a week, as the acids contained in it will help to lower the level of cholesterol . Just try not to fry fish, eat it boiled or cooked for a couple.
- Vegetables and fruits . Include in the diet of at least 300-400 g of these products, you can eat salads, or just snack with apples or pears. Nothing but fruit and vegetables for the body will bring.
- Nuts . Often, they are not worth eating, but eating a handful of nuts in a week is possible and necessary, since they contain acids and microelements necessary for the body.
- Dairy products with fat content up to 5% are also allowed with a diet that reduces cholesterol. Drink yogurt, ryazhenka, eat varenets and natural yoghurts, this will go to the body only for the good.
- Cereals and legumes are also allowed, especially it is recommended to eat beans and buckwheat.
- Alcohol can be consumed in moderation, that is, no more than 2 glasses of wine per day.
- Vegetable (corn or olive) oil can be consumed, but in very small quantities. Fill them with vegetable salads or use it to lubricate the frying pan while preparing the dish, but try not to eat more than 1-1.5 tablespoons. oil per day.
- Bread can be eaten, but it is better to choose whole grains or those that contain bran. Buns, pies, cookies and other goodies should be eaten very rarely and in extremely small quantities, no more than once a week.
- Juices, tea and coffee can be consumed, but the last drink should be consumed in the amount of 1-2 cups per day. By the way, it's better to do juices on your own, as storehouses often contain a lot of sugar.
Sample menu
Now let's look at an example of a 1 day diet with high cholesterol in the blood. For breakfast, you can eat buckwheat or oatmeal, natural yogurt, cottage cheese, drink tea or coffee, but without cream. For the second breakfast you can eat vegetable salad, banana, apple or fresh berries, but at lunch it is better to give preference to poultry or fish dishes, vegetable soup, boiled potatoes or low-fat vegetable stew. The second snack may consist of sour-milk products or fruits, and for supper it is allowed to eat a portion of low-fat meat or fish again.
As you can see, you will not suffer from hunger while observing such a diet regime. Of course, at first the pork chop or coffee and cake will not be enough, but, you see, health is more important, especially since you will be able to get used to the new regime in 2-3 weeks.