Diet in high cholesterol in women: dishes and recipes. How to eat with high cholesterol

Modern studies show that with the problem of elevated cholesterol in the blood , more than 80% of people over 30 years old face it. And this affects both women and men. But since the female and male organisms have many differences, it is necessary to eliminate the problem of increased cholesterol in different ways. How to eat with high cholesterol, and what you need to do, this article will tell.

Causes of an increase in the norm of cholesterol in the blood

First of all, you should know that cholesterol is not always bad. Only its excess is a dangerous precursor of cardiovascular diseases. 2/3 cholesterol is produced by our liver, as it is the main building material for cells, nerve tissues, hormones and some vitamins. The remaining third of the body's cholesterol is obtained from food.

Accordingly, the main cause of high cholesterol in the blood is an overabundance of it in food. Very rarely, the cause can be liver disease. In addition, a sedentary lifestyle also contributes to the accumulation and deposition of this substance on the walls of the vessels.

Based on this, you can determine that it is impossible to increase the cholesterol, and what is needed. You can not overeat, you need to move more and keep track of what you eat.

Signs of increased cholesterol in women

Sometimes even the appearance of a person can tell about an impending threat. Determine the approximate level of cholesterol in the blood can any woman, armed with a centimeter tape and a calculator.

The first sign of increased cholesterol in a woman will be waist circumference more than 88 cm. Fat deposits on the abdomen and waist (and not on the hips and legs, for example) indicate a balance imbalance.

If you have always been the owner of the wasp waist and up to 88 cm still growing and growing, and the accumulation at the waist has long existed, or the lush waist has always been inherent in you, then a slightly different method will help to determine the degree of danger. Measuring the circumference of the waist and hips, you need to calculate the ratio between them. The result should not exceed 0.8. For example, with data: waist = 75 cm, hip = 101 cm, the ratio between them will be about 0.74, which fits into the norm. In men, this figure should not exceed 0.95.

When all external signs confirm your fears, you should immediately contact the nearest clinic and do a blood test.

How to lower cholesterol?

The most correct and safe way to lower cholesterol to normal levels is to control food. Special diet for high cholesterol in women - the first recommendation of a cardiologist. In addition to the general advice of a doctor on this matter, you can always get all the necessary information about proper nutrition from special literature and other sources. Having worked properly on this topic, you will find not only a list of prohibited and allowed products, but also delicious recipes. With increased cholesterol, proper nutrition will provide 80% success.

It is believed that a small dose of any alcoholic beverage will also prevent the deposition of cholesterol on the walls of the vessels. But it's important not to overdo it, otherwise you can achieve the opposite effect. The daily rate is:

- 40 g of cognac or vodka;

- 130 g of dry wine;

- 150 g of beer.

Moderate physical activity and a sufficient amount of drunk water (1-1.5 liters per day) are also a guarantee of the health of the cardiovascular system.

What to eat with high cholesterol?

The increase in cholesterol in the blood is promoted by saturated fats, contained in food of animal origin. And vice versa, polyunsaturated fatty acids are not only not deposited in the vessels, but also can reduce the already existing level of cholesterol. Therefore, if there is an imbalance, you should switch to vegetable food and lean meat.

The rate of intake of cholesterol in the body with food is 300 mg per day. But the diet for high cholesterol in women provides for a decrease in this figure to 250 mg. Therefore, the choice of products should be based on this standard.

Meat is better replaced with fish and legumes (soy, beans, peas), buy bread or bake only from wholemeal. Buns replaced with oatmeal cookies or crackers.

Among the useful products: tea, olive, corn and sunflower oil, vegetable and fruit juices, cereals, vegetables, fruits.

What can not be eaten?

On the question of what to eat with high cholesterol, the following information will help to answer. In 100 g of products such as pork, beef, liver, smoked sausage, chicken skin, as well as in dishes with their use (pelmeni, stew, pate), contains about 100 mg of cholesterol. Thus, 300 grams of dumplings (without oil, mayonnaise or sour cream) will already block the daily intake of cholesterol.

Further, among seafoods, caviar, squid, sprats are subject to exclusion; Of dairy products - sour cream, cream, fatty cottage cheese (more than 30%). Egg yolk contains a lot of cholesterol, so you can eat eggs only in boiled form and not more than 2-3 pieces per week.

The prohibited products also include: coffee, sugar, ice cream, sausages, boiled sausage, mayonnaise, butter, margarine, ketchup.

Menu and daily routine

The diet for high cholesterol in women is prescribed in two cases: if the blood test revealed a threat of atherosclerosis and stroke, that is, the level of cholesterol is already very high, or for the prevention. In the first case, a strict diet is recommended, in the second a rare deviation from the course is allowed.

The daily routine of a woman should include 3-5 meals in small portions, compulsory outdoor exercise or light physical activities in the gym for 20-40 minutes (fitness, aerobics, swimming).

Despite the ban on many foods, the diet of a woman with high blood cholesterol should be diverse and include all product groups: meat, fish, cereals, vegetables and fruits, dairy products, legumes and oils.

Diets

Despite the increased cholesterol in the blood, the diet should not be hungry. The body should receive daily:

- fats - 70 g;

- proteins - 100 g;

- vitamins and minerals;

- carbohydrates - 350 g.

Of course, the most useful are fresh vegetables and fruits, boiled and baked meat and fish. When frying free radicals are formed, which will accelerate the formation of cholesterol plaques. Among the vitamins most necessary for atherosclerosis are A, B ₁ , B ₂ , C and E, minerals - magnesium, phosphorus, potassium, iron and sodium.

It should limit the intake of salt to 5 g and sugar - to 35 g per day. Sugar can be replaced with honey.

A few examples of daily ration

The diet for high cholesterol in women can look like this:

Option 1

Breakfast: albumen omelette - 150 g, buckwheat or wheat porridge - 90 grams, a piece of bread, tea with milk (no more than 1,5% fat content) - 200 g.

The second breakfast: salad from sea kale - 250 g, juice - 200 g.

Lunch: pea soup - 300 ml, cutlets from lean meat, steamed - 150 g, vegetables on the grill - 150 grams, a piece of bread, 2 - 3 apples or juice.

Snack: muesli or oat flakes - 150 g, broth of dogrose.

Dinner: fish baked with vegetables - 400 g (250 grams of fish, 150 grams of vegetables), boiled rice-200 grams, a piece of bread, a glass of kefir.

Option 2

Breakfast: oat porridge on water or low-fat milk with dried fruits and nuts - 200 grams, tea or skim milk.

The second breakfast: vegetable salad (cucumbers, tomatoes, dill or parsley), seasoned with olive oil and spices - 200 grams, a glass of juice.

Lunch: vegetable soup - 300 ml, baked lean meat with vegetables - 300 g, compote of dried fruits.

Afternoon snack: low-fat cottage cheese - 150 grams, a glass of tea.

Dinner: potatoes and fish, baked on the grill - 200 grams, salad from sea kale or beetroot with sunflower oil - 150 g, a glass of kefir or compote.

Remember that the variety of diet depends only on your imagination. If it is exhausted, then look for menu options in special books or magazines - the blessing of information is very much.

The most interesting dishes with high cholesterol

Each hostess can offer several variants of a diet with high cholesterol in women and men. But sometimes even the most skilled cook wants something new and unusual. Knowing the list of allowed and forbidden products, you can, by experiment, come up with a variety of different foods with increased cholesterol. If nothing new comes to mind, offer you a few interesting and simple recipes.

Cottage cheese-mushroom mass with melted cheese and cumin

For the dish you will need: 120 g of fresh mushrooms, 250 g of low-fat cottage cheese, 50 g of processed cheese, 40 g of margarine, cumin seeds, parsley, salt.

Mushrooms should be thoroughly washed, brushed, cut into pieces and boiled for 15 minutes in water with cumin seeds. At this time, mix cottage cheese and cream cheese until smooth. Boil the mushrooms in a colander to make the glass water. Then mix them with the curd mass, season with salt and add parsley. The dish is ready.

Chicken medallions with peaches

For the dish you will need: 250 g of chicken or turkey breast, 2 canned peaches, olive oil for frying, wheat flour, salt, curry and 50 ml of water.

Breast cut into small longitudinal pieces, slightly beat off and salt. Then fry the pieces in olive oil until cooked under the lid. Remove the meat from the frying pan, and add flour, curry, water and 1 peach in the remaining oil after frying (peel better remove). Boil the sauce over low heat until a little thickens. Put on the plate ready medallions, pour the resulting sauce and decorate the remaining peach. Bon Appetit!