Tasty food has always been a salvation from a bad mood, and its large amount is the main attribute of any holiday. But often, if a person is hungry, he forgets about the sense of proportion and can no longer stop in time. And regular consumption of tasty, but unhealthy food leaves an indelible mark on health.
Elevated cholesterol: a brief description, features
It is a greasy, yellowish solid that looks like wax. It is an important component of cell membranes, which ensures their existence. In the human body, it is found in two forms:
- with low density or "poor". accumulating in excessive amounts on the walls of blood vessels, it interferes with the normal circulation of blood throughout the body. It becomes one of the main reasons for the development of diseases of cardio-vascular system, atherosclerosis, hypertension. The source of "bad" cholesterol in most cases is the constant consumption of fatty, fried, sweet;
- with high density or "good". Takes part in the removal of "bad" cholesterol, directing it to the liver, which successfully neutralizes and removes from the body.
Therefore, in order to avoid health problems, it is very important to keep the level of both types of cholesterol in balance.
The total indicator of this substance within the permissible norm should be no more than 5 mmol / l. At the same time, the level of “bad” cholesterol is less than 3 mmol / l, “good” - less than 1 mmol / l. For people who suffer diabetes less than 4.5 mmol / l.
Daily rate consumption should be less than 300 mg, and for people with hypertension or less than 200 mg.
For the timely detection of elevated levels of this substance, it is necessary to undergo an annual test, especially for people over 40 years old.
How to reduce its level in the human body?
Scientists have come to the conclusion that in most cases the source of high cholesterol is malnutrition. If you increase the level of "good" cholesterol by at least 1%, then you can reduce the risk of cardiovascular disease by 3-5%. Any jump in this indicator above the norm is another step towards the development of coronary heart disease, stroke, myocardial infarction.
What is the reason for this growth?
This should include:
- constant stress, anxiety;
- sedentary lifestyle;
- overeating and as a result, excess;
- bad habits;
- heredity. If one of the relatives suffered from atherosclerosis and concomitant diseases.
In order to gradually reduce its level, it is necessary to apply a whole range of measures aimed at improving the condition of the circulatory system. Among them:
- refusal of junk food. Stick to a diet;
- fight against bad habits;
- doing sports. Daily performance of physical;
- saturation of the body with oxygen. Constant walks in the fresh air;
- getting rid of excess weight. Analyze the calorie content of food;
- increase the amount of fruits and vegetables consumed;
- regularly consume foods containing calcium and magnesium or vitamins in tablets;
- psychological attitude;
- the use of medicines. It is relevant if an increase in the indicator entails a number of complications.
Doctors have compiled a list of prohibited and useful products at high cholesterol, the correct consumption of which can solve the problem even on its initial stage or exclude it altogether.
Foods forbidden for high cholesterol
To increase life expectancy and prevent health problems from the daily diet, you need to exclude products containing fatty acid. These include:
- dairy products with high fat content (sour cream, cream, cottage cheese). For daily consumption, preference should be given to products with 2.5% fat content, but no more;
- butter, margarine, spreads. The trans fats contained in them form deposits of "bad" cholesterol;
- bakery products, especially from the highest grades of wheat flour;
- confectionery with cream fillings and high content Sahara;
- cheeses durum varieties;
- smoked meat products (wieners, sausages, salmon, ham);
- caviar from fish of all kinds;
- squid, octopus;
- beef, pork, lamb. Parts of the carcass with a layer of fat and animal fat are considered especially harmful;
- meat broths, soups, hodgepodges;
- liver of all kinds, heart, lungs. Offal ranks first in terms of cholesterol content;
- purchased canned food (stew, sprats, sprat in tomato);
- ketchup, mayonnaise, sauces;
- all types of alcohol and carbonated drinks;
- chocolate. Products with a high percentage of cocoa;
- coffee, strong black tea;
- sunflower oil;
- frozen semi-finished products;
- fast food.
Of course, the list of products is quite large and it turns out that all the tastiest things are banned. But it is not always possible to refuse something. For example, if ground coffee replace it with a soluble one, the body will receive two times less fatty compounds. Don't forget to control your salt intake. The daily rate is 3 - 5 g.
Replace fried foods with stewed, boiled or steamed. If cooked correctly, it will be just as delicious.
Top 10 Foods to Help Reduce Your Cholesterol
Good helpers in reducing and successfully removing this unpleasant indicator from the body, doctors call the following 10 products:
- Marine. These are hake, cod, Argentine and fatty varieties (salmon, halibut, herring). Fatty varieties should be consumed moderately, no more than 80 g per day. In this case, it is better that fish dishes are steamed.
- Poultry meat. Chicken or turkey works well. It is better to consume boiled in the morning.
- Citrus. Forming a viscous mass of pectin, they successfully remove cholesterol and its residues from the body. Therefore, it will be useful to drink a glass of freshly squeezed orange juice in the morning.
- Olive oil. It contains a large amount of antioxidants, which contributes to the production of "good" cholesterol. When preparing a salad, it is better to replace the usual mayonnaise with a healthy one. The result will not only not disappoint, but also please.
- Tomatoes. Or they are also called cholesterol antidote. Drinking at least 2 glasses tomato juice per week, you can reduce the level of fatty acids by 5%.
- Cereal cuts. The consumption of cereals, bran dishes and cereals significantly speeds up the metabolic process.
- Carrot. Two fresh carrots a day reduces show cholesterol by 15%. Recommended for consumption by people with problems of the kidneys, gastrointestinal tract, cardiovascular system.
- Peas. Contains in in large numbers vitamin B. If you eat a small portion of pea porridge for a month, your cholesterol will decrease by 20%.
- Asparagus. Useful both raw and steamed. Accelerates the process of excretion of bile acids from the body.
- Garlic. An excellent cleanser for the walls of blood vessels. But you need to consume it in moderation so as not to cause heart palpitations and further heart problems.
All of the above products are fairly affordable. But this does not mean that the daily diet should consist only of them. A reasonable combination with other products will give the first results in a month.
Menu for daily diet
Today, there are many diets designed to help combat this problem. But before you desperately follow the instructions, it is better to first consult a doctor, do a detailed blood test, identify foods to which an allergic reaction may occur, and only then start a diet.
But it is important to remember that if you eat 2 times a day according to the diet, this will not improve your health, but will also lead to serous problems with the gastrointestinal tract. You need to eat 4-5 times a day, but in small portions and consume enough water, at least 2 liters per day.
A sample menu for a daily diet should look like this:
- First breakfast: 1 glass of freshly squeezed orange juice, 150 g low-fat cottage cheese.
- Second breakfast: salad fresh tomato, cucumbers, greens, seasoned.
- Lunch: bowl of vegetable soup, boiled chicken breast with buckwheat.
- Afternoon snack: 2 tangerines or 1 grapefruit.
- Dinner: salmon baked with vegetables.
As you have already noticed, following the menu is not so difficult.
While watching the video, you will learn about cholesterol tests.
It is important to note that a temporary diet is not a panacea for diseases. To live long and feel healthy, you need to eat right and on time, give up bad habits and lead an active lifestyle.
What is dangerous high cholesterol in men and women
The World Health Organization, as a result of ongoing research, found that all over the world most often death occurs as a result of complications of cardiovascular diseases. With an increase in the level of cholesterol in the blood, atherosclerosis begins to develop. It, in turn, can lead to a heart attack or stroke. It is important to reduce high cholesterol in the blood in a timely manner. It cannot be done quickly. Very often, a diet with high cholesterol begins to be observed after 50 years. But it is better to start at an earlier age and prevent the disease than to treat them. By making a high cholesterol diet your way of life, you can significantly improve your own health.
It is important to understand that the norms of cholesterol in women and men are different. There are also differences in performance among people of different ages.
The principles of nutrition high cholesterol and sugar
Daily calorie content is selected strictly individually. A dietitian can help with this. It is also imperative that the menu be varied: prohibited foods must be completely excluded. You must eat fish twice a week. It is necessary to alternate fatty and low-fat varieties.
It is forbidden to reduce the number of meals per day, as well as bite. Ideally, if the food is five or six times a day.
Forbidden foods for high cholesterol
With high cholesterol, it is strictly forbidden to use coconut in any form, fast food, fatty foods, mayonnaise, margarine, cream, fatty sour cream and butter. Cheeses are banned pasta from soft varieties wheat, any sweets, rich bread and ice cream.
From meat you can not eat pork, goose, duck and lard. Also, do not eat soups based on meat broths. Of the products of marine origin, squid and shrimp are prohibited.
Allowed foods for high cholesterol
It is important to note that there are products that are not only allowed for high cholesterol, but also capable of lowering it faster. It is to these products that fish can be attributed. fatty varieties, good green tea, olive oil, oyster mushrooms, pistachios, walnuts and almonds. From vegetables and fruits, the following products have properties to lower cholesterol:
- tomatoes;
- garlic;
- ginger root;
- dill;
- celery;
- horseradish;
- apples;
- peaches;
- oranges and other citrus fruits;
- apricots;
- pears;
- plums;
- black currant;
- blueberry;
- raspberries;
- legumes;
- broccoli;
- beet;
- cauliflower;
- carrot.
Cholesterol is one of the main reasons atherosclerosis- a serious disease of the arteries, the aorta, which annually claims millions of lives. However, this is only a shadow, undesirable side of the complex and diverse participation of cholesterol in metabolism.
Norm of cholesterol in the blood
The optimal value of total cholesterol in healthy people: less than 5 mmol/l.
The optimal value of total cholesterol in people suffering from cardiovascular diseases or diabetes: less than 4.5 mmol/l.
Cholesterol intake healthy people should be less than 300 mg per day, and in individuals with hypercholesterolemia and cardiovascular diseases - less than 200 mg per day.
Why should you lower your cholesterol?
A 1% decrease in HDL (good cholesterol) reduces the risk of cardiovascular disease by 1%, and an increase in HDL reduces the risk of cardiovascular disease by 3%.
Elevated blood cholesterol levels contributes to the development of atherosclerotic lesions of the walls of blood vessels and is one of the risk factors for the development of severe cardiovascular diseases, such as angina pectoris (coronary heart disease) and myocardial infarction, cerebral stroke and intermittent claudication.
In order to reduce blood cholesterol levels a comprehensive approach is needed. Please consult with your healthcare professional to determine the best cholesterol management program for you. General recommendations are as follows:
- Dieting (see below for nutritional advice)
- weight correction
- increased physical activity
- to give up smoking
- drug treatment
If you are overweight (BMI over 27, use the BMI calculator), you need to reduce the caloric intake by reducing the consumption of fat and sugar-containing foods (sugar, honey, no more than 30-40 g per day).
Reduce animal fat intake (butter, fatty meat and dairy products) by replacing it with vegetable oils (sunflower, olive, corn) and meat dishes for fish (at least 2 meals a week).
Consumption of fruits and vegetables (including legumes and excluding potatoes) should be at least 400 g per day.
Give preference to cereals from raw grains / cereals (oats, brown rice, buckwheat); wholemeal bread.
Limit your intake table salt up to 5-6 g per day. It is also necessary to limit the consumption of alcohol: no more than 1 glass of wine or 1 glass strong drinks in a day.
What foods can and cannot be eaten with high cholesterol
| Featured | Consume in moderation | Eliminate from food |
|---|---|---|
Cereals |
||
| Wholemeal bread, cereals, durum wheat pasta | fine flour bread | rich bread, soft wheat pasta |
Dairy |
||
| cottage cheese, kefir, curdled milk | semi-fat dairy products and cheeses | whole milk, fatty dairy products and cheeses |
Eggs |
||
| egg white | whole eggs | scrambled eggs fried in animal fats or hard margarines |
Soups |
||
| vegetable, thick big amount potatoes | fish | in meat broth |
Fish |
||
| all types, especially marine | fried, liquid vegetable oils | fried with animal, hard vegetable or unknown fats |
Seafood |
||
| sea scallop, oysters | mussels, crabs, lobsters | squid, shrimp |
Meat and poultry |
||
| chicken, skinless turkey, veal, rabbit | lean varieties of beef, lamb, ham; liver | pork, fatty meat, duck, goose, sausages, sausages, pâtés |
Fats |
||
| vegetable liquid oils: sunflower, olive, corn | soft margarines vegetable fat | butter, meat fat, lard, hard margarine |
Vegetables and fruits |
||
| any fresh frozen, boiled, steam; legumes; boiled potatoes in skins | fried, stewed potatoes | potatoes, other vegetables fried with animal or unknown fats, chips, french fries |
Dessert |
||
| unsweetened juices, fruit drinks, popsicles | confectionery, pastries, creams, ice cream on vegetable fats | pastries, sweets, creams, ice cream, animal fat cakes |
nuts |
||
| walnuts, almonds | peanuts, pistachios, hazelnuts | coconut, salted |
Beverages |
||
| tea, coffee, water, unsweetened drinks | alcoholic drinks, sweet drinks | coffee, chocolate drinks with cream |
condiments |
||
| pepper, mustard, spices, vinegar, lemon, yogurt | soy sauce, low-calorie mayonnaise, ketchup | mayonnaise, sour cream, salted, creamy |
Cholesterol is a substance in the human body that is part of the cell membranes of all organs and tissues. But if the cholesterol level is high, then it can easily be harmful, because ideal conditions to form atherosclerosis. To avoid exceeding the normal level of "bad" cholesterol, there is an anti-cholesterol diet. Its observance will allow you to regulate the diet and remove the risk of atherosclerotic plaques and heart disease. The high cholesterol diet is a nutritional option for all people who are looking after their health.
Norm of cholesterol in the blood
The level of cholesterol in the human body is the main indicator of lipid metabolism. But when a person takes tests and receives an answer on his hands, he cannot immediately figure out how high his cholesterol level is. Different laboratories use their own blood test systems, so values may vary.
The average level of normal cholesterol in men and women also depends on age. In young girls, the indicators are lower than in men, and in women of post-climatic age, the level is higher than that of men, but is considered normal.
In men, the level of cholesterol in the blood varies from 2.9 mmol / l (20 years) to 7.0 (after 60 years). In women, the figures are higher, which is associated with hormonal changes that occur in connection with pregnancy, and then with the approach of menopause: from 3.11 (20 years) to 7.82 (over 70 years).
The safest for health are cholesterol indicators of 3.5 - 5.2 mmol / l. If the concentration approaches 7.0, then this is already a high level (moderate hypercholesterolemia), at which a special diet is required.
Who is on the anticholesterol diet
Recommended for people with cardiovascular pathologies or those who are at risk of stroke, heart attack, impaired blood circulation. It will also benefit people with an individual predisposition to metabolic disorders, but it is advisable to follow a diet all your life, starting from a young age, in order to avoid damage to the kidney and heart muscles. Diet for high blood cholesterol is not much different from the basic principles healthy eating, so it doesn't hurt to healthy person for the prevention of many diseases.
Rules and principles of compliance
Following a diet will significantly reduce high cholesterol levels and improve overall health. The basic rules of the diet are:
- Exclusion of high-fat foods, fat, sweet pastries, alcohol, smoking.
- During the diet, it is necessary to reduce salt intake as much as possible, and eat foods only in boiled, stewed or baked form so that cholesterol does not increase.
- Meals with an anti-cholesterol diet should be divided into several times during the day, and last time eat 3 hours before bed.
What can you eat with high cholesterol
A cholesterol-lowering diet will enrich the body with all the necessary minerals and vitamins, as it includes products containing complex carbohydrates(see) and fiber: grain bread, cereals, vegetables, fruits. The amount of carbohydrates in a cholesterol diet is 60% of the total daily diet, but bread (bran, rye) is limited to 200 grams per day.
During the diet, a third of fruits and vegetables should be eaten raw. The main sources of protein for high cholesterol should be foods such as fish, nuts, cottage cheese. red meat low-fat varieties preferably used in minimum quantity because it contains cholesterol.
Better at elevated content cholesterol to give preference to consumption white meat skinless birds. Ideal as a side dish vegetable stew or salads from vegetables - so the protein is absorbed better. Eggs in general are allowed no more than 3 pieces per week, but egg white can be eaten indefinitely during the diet, as it does not contain cholesterol.
Sour-milk products are suitable only for reduced fat content and in moderation, and nutritionists are allowed to eat sugar up to 50 grams daily, and then, provided that the person does not suffer from diabetes with high cholesterol. In the presence of this disease, only 3% of sugar from the total daily calorie content is shown.
What foods can not be eaten
With high cholesterol, you should immediately abandon fast food, convenience foods, carbonated drinks, milk chocolate, coffee. Also, reducing the level of cholesterol in the blood is impossible if the following foods are not removed during the diet:
- ham, sausage, beef, liver;
- hard cheeses, sour cream, high-fat butter;
- squid, shrimp, fish caviar;
- animal fats;
- flour sweets;
- industrial sauces, mayonnaise, ketchup.
Menu for high cholesterol for a week
Following an anti-cholesterol diet does not mean restricting yourself in everything and eating bland foods. Dietitians have compiled a diet for any level of cholesterol so that a non-person experiences discomfort after excluding favorite dishes from the menu. Here is an approximate diet menu, to which you want to add every day fresh fruits or berries, using instead of snacks between the main meal:
Monday
- Breakfast - oatmeal
- Lunch - soup with oatmeal and celery, mushrooms stewed with zucchini
- afternoon tea - beetroot salad with green peas
- Dinner - boiled chicken with vegetables in a slow cooker.
Tuesday
- Breakfast - cottage cheese with fruits
- Dinner - steam fish with rice, 2 slices of rye bread
- Snack - a glass of kefir, a banana
- Dinner - vegetable soup with Brussels sprouts.
Wednesday
- Breakfast - pumpkin porridge with millet
- Dinner - chicken bouillon with eggs and herbs fish stew with buckwheat
- Snack - salad with apples and white cabbage
- Dinner - fat-free cottage cheese.
Thursday
- Breakfast - rice porrige, yogurt
- Dinner - mushroom soup, fresh cucumbers, tomatoes
- Afternoon snack - cheesecakes
- Dinner - fish with vegetables and rice in a slow cooker.
Friday
- Breakfast - scrambled eggs, grapefruit
- Dinner - pumpkin puree soup, pilaf
- Snack - freshly squeezed juice
- Dinner - steam mackerel, fresh vegetables.
Saturday
- Breakfast - couscous with cranberries and pumpkin
- Lunch - boiled chicken fillet, rice
- afternoon tea - walnuts, yogurt
- Dinner - bean salad with asparagus, pea soup puree.
Sunday
- Breakfast - vegetable salad, scrambled eggs
- Dinner - tomato puree soup, lentils with vegetables
- Snack - cottage cheese with a spoon of honey
- Dinner - baked vegetables.
Diet Recipes
For people with imagination, it will not be difficult to cook with high cholesterol original dish while following an anti-cholesterol diet. We offer several simple recipes, which will help lower cholesterol and diversify the diet table.
Couscous with pumpkin
You will need:
- 250 g pumpkin pulp;
- 1 cup couscous;
- 1 glass of cranberries;
- 2 tbsp vegetable oil;
- 0.5 tsp dried thyme.
Cooking
- Cut the pumpkin into cubes, fry in oil until tender (15 minutes).
- Pour boiling water over couscous, leave for a minute, then add a little rast. butter and salt (optional).
- Add pumpkin, thyme, cranberries to couscous and leave covered for a couple of minutes so that the products are saturated with aromas.
- Then add 200 ml of water, put on fire and cook for 5 minutes after boiling.
- When ready, leave the food for another 7 minutes in a warm place so that the liquid is completely absorbed, then serve.
Beet salad with walnuts
You will need:
- 1 kg of beets;
- 100 g walnuts;
- 3 garlic cloves;
- 3 tbsp rast. oils.
Cooking
- Boil the beets over low heat in the peel until tender, then remove the peel, grate the beets.
- Chop the nuts and garlic, add to the beets along with the oil and mix thoroughly.
Broccoli soup
You will need:
- 200 g of broccoli;
- 200 g potatoes;
- 100 g carrots;
- 100 g of onion;
- 5 g of garlic;
- 2 tbsp olive oil.
Cooking
- Fry the onion and carrot until soft, then transfer the food to a saucepan and cover with water.
- Cook vegetables for half an hour under the lid, then cool.
- Whip up after homogeneous mass in a blender and reheat to desired temperature.
- Add salt and spices as desired.
Elevated cholesterol is very dangerous: it causes the development of atherosclerotic and cardiovascular diseases, and in the most neglected state - heart attack, stroke. Diet for high cholesterol great option for everyone who wants to put their body in order. Reducing the level of cholesterol in a person’s blood with the help of a diet will allow you to regulate your diet by eliminating harmful foods from your diet.
What is the norm of blood cholesterol in women and men?
The main thing in this matter is balance. Too low cholesterol levels in the body are as harmful as too high. It is equally important to take into account the fact that men are different. For the stronger sex, this value varies from 3.5 to 6 mmol / l, it is advisable not to violate the limit of 5.5 mmol / l if a person suffers from cardiovascular diseases. For ladies, this norm will be more stringent: from 3 to 5.5 mmol / l.
Who is on an anti-cholesterol diet
Diet at elevated level cholesterol is indicated for people who suffer from cardiovascular diseases or are at risk of their occurrence. In particular, these can be people who lead an inactive lifestyle, eat on hastily, people with varicose veins. Also, studies by doctors show that problems with cholesterol levels occur in people who drink excessive alcohol and smoke.
Basic principles of dieting
The key to success will be the use of vegetables and fruits in unlimited quantities, a mobile lifestyle. Strict adherence to the rules of the chosen diet will not only significantly equalize cholesterol levels, but also improve the condition of the body as a whole. The main food product will be products containing complex carbohydrates, and fish will have to be preferred as the main source of protein. The consumption of dairy products will be reduced to a minimum, and the meat in the diet will only be lean.
What can you eat with high cholesterol
Of great importance during a diet with high cholesterol is the intake of certain foods that will improve metabolism, enrich the body. essential vitamins and materials. First of all, the diet includes grain bread, cereals and other foods high in fiber. They will not only lower cholesterol, but also work for the benefit of metabolism, intestinal motility.
As for seafood, sea fish species are recommended for eating during the diet, for example, hake, traditional in our cuisine, useful cod or sprat, and occasionally salmon, tuna or halibut. If preference is given to meat, ideal option will become lean white meat: chicken, turkey. Indispensable products for an anti-cholesterol diet will be fruits and vegetables:
- vegetable salads it is important to season with vegetable unrefined oils(olive, sunflower),
- vegetable diet soups cooked without roasting in low-fat chicken broth.
Foods to Limit
First of all, while following a diet with high cholesterol, you must completely abandon fast food (chips, crackers, bars, any other snacks), carbonated drinks (fanta, sprite, etc.) and alcohol. You will also need to exclude confectionery and sugar as such from your diet. If you follow the diet, you will need to limit yourself to the use of shrimp and squid, some types river fish. You will also have to give up fatty meats - lamb, pork, beef, duck.
Menu for high cholesterol
A diet with high cholesterol is far from a sentence to eat exclusively bland and monotonous foods. The diet is designed so that a person does not experience discomfort during the diet, excluding favorite foods from the diet, but only restricts himself to use especially harmful products.
- Breakfast: Orange juice, vegetable salad (200 g)
- Lunch: a couple of slices of bread with low-fat cheese, chicken fillet with rice (300 g)
- Dinner: low-fat borscht or soup (100-200 g)
- Breakfast: vegetable salad, grapefruit (100 g)
- Lunch: boiled chicken fillet, rice without salt (200-300 g)
- Dinner: 100-200 g fat-free cottage cheese (150 g)
- Breakfast: scrambled eggs, vegetable salad in vegetable oil (200 g)
- Lunch: vegetable soup (300 g)
- Dinner: fish baked in the oven (150-200 g)
- Breakfast: porridge, a glass of low-fat yogurt (100-150 g)
- Lunch: chicken with stewed vegetables, salad (200-300 g)
- Dinner: baked vegetables (200 g)
- Breakfast: orange juice, cottage cheese (150 g)
- Lunch: vegetable soup with boiled chicken(300 g)
- Dinner: vegetable salad with egg (150 g)
Diet Recipes
For people with a vivid imagination, nothing is impossible, the same applies to the preparation of interesting and delicious meals with an anti-cholesterol diet. These can be the most unexpected combinations of useful and nutritious foods, several variants of which are given below.
- Cottage cheese and oatmeal cookies for people with high cholesterol.
You will need:
- Skim cheese- 100 g.
- Ground oatmeal - 1 cup.
- Vegetable oil - 2 teaspoons.
- Water - 2 tablespoons.
- lemon zest, honey, sugar, vanillin - optional.
The curd is mixed with oatmeal, added vegetable oil. Then sugar or honey, vanillin and zest interfere. If the dough is not plastic, a little water is added. After the cookies of the desired shape are formed, laid out on a pre-greased baking sheet, placed in an oven preheated to 180 degrees. Bake for 5 minutes on one side, then turn over and the same amount on the other.
- Beetroot salad with prunes during a diet is what you need.
You will need:
- 2 medium red beets (raw, boiled or baked)
- 8-12 prunes
- olive oil - 2-3 tablespoons
- 0.5 tablespoons lemon juice
- greens (optional)
Beets are peeled, finely grated; prunes are thoroughly washed, cut into pieces. Grated beets and prunes are mixed; greens are added; it all runs olive oil. Season the salad if desired. lemon juice, salt to taste.
- Diet puree soup from broccoli while dieting.
You will need:
- chicken fillet - 250 g
- potatoes - 2 pcs.
- carrots - 1 pc.
- celery - 1 pc.
- greens (dill, parsley) - a few bunches
- salt - to taste
- broccoli (200-300 g)
The fillet is washed, put in a pan. After boiling water, cook for about 20-30 minutes, add some salt. At this time, carrots, potatoes, celery are peeled and cut into cubes. Then all this is added to the broth and boiled for another 15-20 minutes, after which broccoli is placed in the pan, boiled until completely softened. When the cabbage is ready, the soup is removed from the stove and cooled, after which it is crushed with a blender to a creamy consistency.
Table of allowed foods for high cholesterol
| Products | Consume in moderation | |
|---|---|---|
| Cereals | Butter bread, soft wheat pasta | Whole wheat bread, porridge |
| Egg with yolk | Only protein |
|
| Dairy, sour milk | Cheese, skim milk | Fat-free cottage cheese, kefir |
| Fish, seafood | River, marine oily fish, shrimp, squid | Maritime lean fish, oysters |
| Rabbit, pork, lamb | chicken, turkey |
|
| Vegetables fruits | Any fresh, baked or dried | Not fried, seasoned exclusively with vegetable oils |
