Health, Healthy Eating
Anti-cholesterol diet: products, menus for a week
Cholesterol is a substance that is contained in all living organisms. In man, it is produced by the adrenal glands, liver and kidneys. A natural way produces about 80% of all cholesterol, the remaining 20% come with food. The substance has many useful properties. Due to cholesterol, the cells are correctly divided. But the excess of this substance leads to the development of serious diseases that threaten life.
When is it necessary to lower the level of cholesterol?
Experts agree that an excess of cholesterol leads to the formation of blood clots, violations of the liver and kidneys, reduced efficiency. Often, to restore normal health, you need a cholesterol diet. All because the content of the substance in the body can increase due to malnutrition. Problems often appear in people who prefer semi-finished products, too spicy, fatty and salty foods.
The risk of a large amount of cholesterol in the blood in people over 50 years is significantly increased. The problem is caused by age-related changes. People who lead a sedentary lifestyle, as well as those who suffer from endocrine pathologies, also fall into the risk group. If there were cores in the family, it is also worth thinking about an anti-cholesterol diet. The menu will help to make a specialist after a complete examination of the body.
How to make a menu?
The goal of any diet should not be losing weight in any way. 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 the examination. As a result, an anti-cholesterol diet will be formulated. An approximate menu for a 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 can not function normally. The drinking regime is also very important. A healthy person should consume at least 1.5 liters of clean water a day. More fluid should be taken with increased physical exertion.
To ensure that the useful components are properly digested, the food should be fractional. On the day there should be three main meals (breakfast, lunch, dinner) and two additional meals (lunch, lunch). The last time you have a snack is not later than two hours before bedtime.
What should be the anti-cholesterol diet? A list of products that should be included in the diet will be provided below.
Vegetables
Fiber should form the basis of a healthy diet. An anti-cholesterol diet is impossible without fresh cabbage, carrots, cucumbers, tomatoes. However, preference should be given to seasonal products. Vegetables grown in a greenhouse are not the most suitable option. In the menu, you should include salads dressed with olive oil. Mayonnaise from the diet will have to be deleted. An exception can be a home made product made from fresh eggs.
Soup and boiled vegetables can also contain an anti-cholesterol diet. Recipes everyone chooses for themselves on the basis of taste preferences. The only note: frying ingredients is not recommended. So the useful properties of products are lost.
Seafood
The fish contains a large amount of vitamins A and D. It is no accident that lovers of seafood are much less likely to face the problem of increased cholesterol. And it is not necessary to buy expensive crab meat or red caviar. In normal herring contains enough useful components necessary for the normal functioning of the body. Preference should be given to low-fat, but rather greasy sea dishes.
What else does it offer to include an anti-cholesterol diet in the menu? Sea food for this case is suitable for almost everyone. But they should only be purchased in proven places. It is worth remembering that raw fish can contain parasites.
Beans
In products from this category contain substances that prevent excessive deposition of fats. Therefore, beans are recommended to be consumed at least three times a week. Boiled beans, mixed with pickled onions - an excellent addition to any side dish. What other foods can contain an anti-cholesterol diet? Mushrooms fried in olive oil and mixed with green peas are an excellent option. The recipe itself is very simple, but such a dish can decorate even a festive table.
Peas - an affordable and delicious representative of legumes. With this component, you can prepare soups, borsch or puree. Thermal treatment of peas is not terrible. Even in the canning process, most of the beneficial properties are retained.
Citrus
Most fruits contain a lot of sucrose, so it is not recommended to use them without restriction. Exceptions are citrus fruits. Oranges and lemons are a real storehouse of useful micronutrients necessary for the normal functioning of blood vessels. Refuse to citrus only have allergies. Excessive use of mandarins, oranges, grapefruits can lead to the development of dermatosis.
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, included in their composition, neutralize cholesterol. In addition, in walnuts in large quantities contains vitamin E, which is responsible for cell division.
Apples
This product is rich in fiber. In addition, apple pectin neutralizes harmful cholesterol. Preference should be given to sour grades. Plus the product is that it can be used in any form. A huge benefit is the compote of dried apples. With its help you can quench your thirst, fill the body's water balance. Dried apples can be consumed in pure form. They can perfectly replace sweets, gingerbread and other sweets.
Meat
It is generally believed that products of animal origin are a source of harmful cholesterol. In part this is true. But you can not completely refuse meat. After all, it is thanks to him that the body accumulates the protein necessary for the normal functioning of most systems. Especially useful is the meat of young animals, since it contains fewer connective fibers that are poorly digested.
Kashi
It is impossible to imagine a healthy diet without a variety of cereals. Buckwheat, rice, millet - all these products are useful, on their basis can be made an anti-cholesterol diet. The menu must contain also oatmeal. This product is rich in complex carbohydrates, fluoride and potassium. Continuous use of oatmeal will significantly reduce the level of cholesterol in the blood, strengthen the vessels. In addition, this porridge is perfect for people suffering from diseases of the gastrointestinal tract.
Cholesterol diet: menu for the week
Develop a diet for everyone can according to taste preferences. Approximate menu for the week may 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;
- Dinner - seafood soup, steamed beef, vegetable salad;
- Dinner - mashed potatoes, vegetable salad, boiled hake.
Wednesday
- Breakfast - milk porridge, black tea without sugar;
- Dinner - borscht, chicken, baked in the oven;
- Dinner - buckwheat porridge, vegetable salad, fish cutlets.
Thursday
- Breakfast - low-fat cottage cheese with raisins, black tea without sugar;
- Dinner - vegetable soup on chicken broth, steamed chops, vegetable salad.
- Dinner - boiled rice, baked turkey.
Friday
- Breakfast - oatmeal porridge, dried fruit compote;
- Dinner - buckwheat soup, meatballs, vegetable salad.
- Dinner - low-fat cottage cheese with dried apricots, green tea.
Saturday
- Breakfast - vegetable salad, buckwheat porridge, green tea;
- Lunch - ear, boiled veal, fresh cucumbers.
- Dinner - boiled potatoes with greens, salad with cabbage and carrots.
Sunday
- Breakfast - low-fat cottage cheese with sour cream, green tea;
- Dinner - soup with seafood, steam cutlets, compote from dried fruits;
- 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 kefir.
What results will such food give?
Helps improve the work of all body systems cholesterol diet. Menu (reviews about it, by the way, are mostly positive), however, it is desirable to make up on the basis of recommendations of a dietitian. Otherwise, there will be no problems, since the products included in it are quite ordinary. It's hard, really, only to adjust to a new diet, to abandon the usual harmful products. The first results are usually noticeable after 2-3 weeks: extra pounds go away, work capacity improves, well-being is normalized.
If it was possible to achieve a good effect, it must be preserved. This means that the anti-cholesterol diet should be adhered to throughout life. Otherwise, harmful fat deposits quickly return. Strict observance of the rules is not necessary. But the use of harmful products should be minimized.
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