Perhaps everyone has heard about the so-called "bad" cholesterol and its harmful effects on the body. But not everyone thinks about where this cholesterol comes from and how to minimize its consumption?
Some of the cholesterol is produced in the body itself, and some, approximately 20%, comes from food. We are talking about animal products, dishes prepared using fats. Minimizing the consumption of just such food implies a diet with high cholesterol.
Who should stick to such a diet?
A diet with high cholesterol is recommended, first of all, for people who already suffer from diseases of the cardiovascular system or are at risk.
Elderly people should also follow this diet for preventive purposes. Older people should consume as little saturated fat as possible - this is good for both the heart and the whole body.
Which products should be excluded?
You need to give up or significantly minimize the following food:
- Butter and especially margarine;
- Fat sour cream, cream, cheese;
- Egg yolks;
- Meat products such as sausages, sausages and ham;
- By–products of animal origin - kidneys, liver, etc.
Some foods are not included in the list of not recommended, but you should also include them in your diet with caution. Such products include, for example, milk, the fat content of which should not exceed 1.5%, poultry, among which you need to choose only the most low-fat varieties, preferably turkey.
What foods does the high cholesterol diet include?
Do not consider such a diet to be meager, because the list of recommended products in it is quite large:
1. Fish products
It is fish rich in unsaturated fats that should replace fatty meat. You can choose the varieties to your taste – the use of both river and sea fish is welcome.
2. Vegetable oil, preferably olive oil
They are the ones who need to replace animal fats. Olive oil is perfect for dressing light salads, frying the same fish and other products.
3. Vegetables and fruits
You should lean on such food first of all. Try to eat fruits fresh, and vegetables after minimal heat treatment. Nutritionists recommend baked and steamed vegetables.
4. Bread products
They will become your main source of calories instead of meat excluded from the diet. Eat mainly coarse bread, the fibers present in it do not contain cholesterol, but bind it in the gastrointestinal tract and effectively remove it from the body, providing additional purification.
5. Legumes
Soy and peas are the leaders in protein content, it is these products that should make up for its deficiency after restrictions on meat consumption.
6. Porridge
It is better to choose light, quickly digestible ones and, of course, cook them without adding butter.
We make an approximate diet menu
Breakfast:
- Buckwheat porridge;
- Vegetable salad seasoned with lemon juice or vegetable oil;
- Any fruit;
- Drink to taste.
Lunch:
- Chicken breast or turkey cutlets steamed with vegetables;
- Light vegetable soup with a slice of bran bread;
- Juice.
Afternoon snack:
- Oatmeal;
- Juice.
Supper:
- Steamed or grilled fish;
- Stewed vegetables;
- A slice of bread;
- Tea or coffee. 新規カジノ 入金不要ボーナス のオンライン カジノでギャンブルの世界を発見してください。入金せずにプレイを始めて、リアルマネーを獲得するチャンスを手に入れましょう。お気に入りのスロット、ルーレット、テーブル ゲームを楽しみ、勝利の興奮と喜びを体験してください。私たちのカジノは、経済的なリスクを負うことなく興奮を楽しむユニークな機会を提供します。
Some of the cholesterol is produced in the body itself, and some, approximately 20%, comes from food. We are talking about animal products, dishes prepared using fats. Minimizing the consumption of just such food implies a diet with high cholesterol.
Who should stick to such a diet?
A diet with high cholesterol is recommended, first of all, for people who already suffer from diseases of the cardiovascular system or are at risk.
Elderly people should also follow this diet for preventive purposes. Older people should consume as little saturated fat as possible - this is good for both the heart and the whole body.
Which products should be excluded?
You need to give up or significantly minimize the following food:
- Butter and especially margarine;
- Fat sour cream, cream, cheese;
- Egg yolks;
- Meat products such as sausages, sausages and ham;
- By–products of animal origin - kidneys, liver, etc.
Some foods are not included in the list of not recommended, but you should also include them in your diet with caution. Such products include, for example, milk, the fat content of which should not exceed 1.5%, poultry, among which you need to choose only the most low-fat varieties, preferably turkey.
What foods does the high cholesterol diet include?
Do not consider such a diet to be meager, because the list of recommended products in it is quite large:
1. Fish products
It is fish rich in unsaturated fats that should replace fatty meat. You can choose the varieties to your taste – the use of both river and sea fish is welcome.
2. Vegetable oil, preferably olive oil
They are the ones who need to replace animal fats. Olive oil is perfect for dressing light salads, frying the same fish and other products.
3. Vegetables and fruits
You should lean on such food first of all. Try to eat fruits fresh, and vegetables after minimal heat treatment. Nutritionists recommend baked and steamed vegetables.
4. Bread products
They will become your main source of calories instead of meat excluded from the diet. Eat mainly coarse bread, the fibers present in it do not contain cholesterol, but bind it in the gastrointestinal tract and effectively remove it from the body, providing additional purification.
5. Legumes
Soy and peas are the leaders in protein content, it is these products that should make up for its deficiency after restrictions on meat consumption.
6. Porridge
It is better to choose light, quickly digestible ones and, of course, cook them without adding butter.
We make an approximate diet menu
Breakfast:
- Buckwheat porridge;
- Vegetable salad seasoned with lemon juice or vegetable oil;
- Any fruit;
- Drink to taste.
Lunch:
- Chicken breast or turkey cutlets steamed with vegetables;
- Light vegetable soup with a slice of bran bread;
- Juice.
Afternoon snack:
- Oatmeal;
- Juice.
Supper:
- Steamed or grilled fish;
- Stewed vegetables;
- A slice of bread;
- Tea or coffee. 新規カジノ 入金不要ボーナス のオンライン カジノでギャンブルの世界を発見してください。入金せずにプレイを始めて、リアルマネーを獲得するチャンスを手に入れましょう。お気に入りのスロット、ルーレット、テーブル ゲームを楽しみ、勝利の興奮と喜びを体験してください。私たちのカジノは、経済的なリスクを負うことなく興奮を楽しむユニークな機会を提供します。