A low-cholesterol diet, medically called a lipid-lowering diet, is designed to help sick and frail people regain health through proper nutrition. It is aimed at those suffering from cardiovascular diseases, hypertension, obesity, and diabetes. A proper diet is also recommended for older people.
Video: Foods to Lower Cholesterol
Is cholesterol really that bad?
Cholesterol is a fat-like substance of animal origin that enters the human body with food, but can also be independently produced by cells.
A substance necessary for the human body, it is involved in the production of bile acid, hormones, as well as other equally important biochemical processes.
The amount of cholesterol in the human body depends on the calorie and fat content of the food consumed. At a young age, excess cholesterol consumed with food does not provoke its retention in the body. In old age, metabolic processes slow down.
Hence the conclusion: it is not cholesterol itself that is dangerous to human health, but its increased content in the body. Cholesterol levels should be monitored by anyone who wants to extend their active and youthful years of life. Compliance with the nutritional standards that form the basis of the lipid-lowering diet menu will help maintain cholesterol at a level that is safe for health.
Excess cholesterol is deposited on the walls of blood vessels, provoking the development of cardiovascular diseases
Standard lipid-lowering diet
Despite the fact that this diet is generally generalized, a number of basic principles of its action can be identified, the main one of which is balanced nutrition.
Basic elements of the diet
- Complex carbohydrates. They are found in fiber-rich fruits and vegetables, as well as grains. When creating a menu, at least 50-60% of the total calorie intake should be allocated to foods containing complex carbohydrates. So the daily rate of their consumption should be 500-600 g, most of which is vegetables and fruits.
- Fat balance. The balance of polyunsaturated, monounsaturated and saturated fats should be 1:1.
- Among meat and fish products, it is better to give preference to poultry (without skin) and fish over animal meat. Prepare dishes using heat treatment methods such as boiling, baking and microwave cooking.
- Prohibition on late dinners (after 7 p.m.). Dinner is as light as possible with the inclusion of foods high in plant fiber. If you still feel hungry after the meal, you can eat 1 carrot, apple or drink 1 glass of kefir.
- Reducing caloric intake in the presence of obesity. On average, the total number of calories per day should not exceed 1200 Kcal.
The nutritional plan for a lipid-lowering diet is a diet consisting of five meals - three main and two additional.
Nutrition should be of high quality, varied and balanced in order to maintain a balance of nutrients entering the body and energy expenditure
Table of prohibited foods for a lipid-lowering diet
- Milk and dairy products: cream, butter, milkshake, cheese, sour cream, cottage cheese, kefir, ice cream, yogurt and any milk porridge.
- Any types of vegetable and animal fat: margarine, coconut and palm oil.
- Fatty animal meat (lamb, pork) and products made from them: boiled sausages, lard, ham, boiled pork, sausages, cutlets, meat in jelly and canned meat.
- Skin and red meat of poultry
- Various offal: brains, lungs, kidneys, liver (including pate).
- Liver, fish caviar, sturgeon meat, shellfish, shrimp and crabs.
- Eggs and mayonnaise made from them.
- Premium quality baked goods and confectionery products that are prepared using eggs, milk and sugar.
- Any pasta.
- Fast food: French fries, hamburgers, popcorn, etc.
- Coffee beans, cocoa, chocolate.
- Honey and sugar.
- Sweet carbonated and alcoholic drinks.
Foods that should be included in your daily diet
- All kinds of fresh and frozen vegetables, which should preferably be consumed with the skin on. They can be baked, stewed and steamed, and used in the preparation of vinaigrette, beetroot soup and other vegetable dishes. It is recommended to make a variety of salads from fresh vegetables.
- Cereals, cereals, bread (preference is given to bread with bran, rye and yesterday's bread).
- Herbs and greens: lettuce, wild garlic, basil, sorrel, green onions and garlic, cilantro, parsley and dill.
- Dressings: soy sauce, mustard, ketchup, tkemali sauce, adjika.
- Vegetable oil: olive, sunflower, corn, flaxseed, rapeseed, soybean.
- White skinless poultry and lean beef.
- Seafood: sea fish, squid, kelp.
- Nuts and dried fruits.
- Oatmeal cooked in water.
- Unsweetened and non-carbonated drinks: juice, fruit drink, tea and water.
All other foods are allowed to be consumed, limiting their intake to 1-2 times a week. The only condition is not to overeat.
Healthy food
Delicious and healthy recipes
For breakfast you can make brown rice porridge. To do this, add 1 part brown rice to 3 parts water and cook for half an hour. Porridge is delicious as a side dish for fish or chicken, or in a sweet form, seasoned with 1 teaspoon of honey.
As a second breakfast, a serving of any fruit or a glass of low-fat milk with rice crackers would be perfect.
For lunch, you can treat yourself to a portion of oatmeal with boiled shrimp, or prepare vegetable soup seasoned with aromatic herbs.
The afternoon snack should be light. For this meal, the same fruits or a portion of low-fat kefir will work perfectly.
The basis of most recipes for a lipid-lowering diet is the task of reducing the caloric content of the diet by 30% in order to ensure systematic loss of excess weight
A tasty and healthy dinner can be prepared using boiled squid or sea fish, garnished with fresh green vegetables.
By adhering to the right diet, the results of your work can be seen within 3-4 weeks - you will certainly be pleased with the reduced weight and excellent health.
When a person faces the problem of excess weight, he turns to sports or diets for help. If you approach this issue with full responsibility and be patient, the result will not be long in coming. But it happens that the desire to lose weight is so great that a person tortures himself with grueling fasting, which affects his health. Now exists lipid-lowering diet, which is considered a dietary food and is medicinal.
If we consider this diet as a whole, then a lipid-lowering diet is a list of foods that are recommended for consumption. If we talk about what a hypolipid diet is, we should note the basic principle of action, which is to establish fat metabolism, in other words, an antilipid diet. If a person’s fat (lipid) metabolism is disturbed, this affects not only excess weight, but also contributes to the occurrence of various diseases. With a lipid-lowering diet, a person eats foods that help lower cholesterol; such food is especially useful for people who suffer from high cholesterol.
During a lipid-lowering diet, junk and fatty foods should be excluded, but at the same time, such nutrition does not imply a strict diet. Quite often, nutritionists prescribe lipid-lowering nutrition for people who have obesity, gallbladder disease, liver disease, and gastrointestinal tract disease. It has healing and restorative properties and is indispensable for preventing diseases. Given that a lipid-lowering diet allows for a variety of foods, a person can cope with the period of weight loss quite easily.
When a person achieves the desired results, it is important to remember that harmful foods in large quantities will quickly return the lost kilograms. Therefore, at the end of the lipid-lowering diet, you should adhere to a proper and balanced diet. Consume foods that benefit your health and maintain a great figure.
Important! If you have any medical conditions, you should consult your doctor before using a lipid-lowering diet!
Diet rules
Like any diet, a lipid-lowering diet has its own rules; how effectively the healing process will depend on them.
But these rules of lipid-lowering nutrition are standard, so if a person has illnesses or chronic diseases, they can be changed.
- The last meal should be before 19:00;
- The diet should be designed in such a way that dinner is rich in fiber;
- Cooking must be done properly as fried foods are high in fat and cholesterol. Give preference to boiled, steamed or baked food.
- Be sure to drink water, the norm is 2 liters per day;
- The daily diet should consist of at least 5 meals a day;
- Stick to the daily calorie intake – 1200 kcal;
- Minimize the consumption of spices and salt;
- For maximum effect, exercise is recommended.
The table shows acceptable and prohibited foods for lipid-lowering nutrition
| Recommended for use | Prohibited on a diet |
| Vegetables in any form: carrots, beets, tomatoes, cucumbers, cabbage, zucchini, squash, turnips | Fatty meat, pork fat, lard, lamb, red meat, leather, duck, offal, sausages, frankfurters, canned meat |
| Parsley, dill, lettuce, spinach, basil | Margarine |
| Fruits and berries in any form | Coconut oil |
| Fish, seafood (not oily fish) | Oily fish, caviar |
| Beef (lean), poultry | Fast food |
| Oil: sunflower, olive, linseed, rapeseed | Pasta |
| Green tea, fruit juice, water, juices that do not contain a lot of sugar | Pastry products, sweets |
| Carbonated drinks, alcohol |
If a person has a small amount of excess weight, rice, rye bread and cereals (cereals) can be included in the diet for a lipid-lowering diet, but in small quantities.
Please note: You should ensure that the foods included in your diet are not only low-lipid, but also varied so that the body receives all the elements it needs.
Menu
Next, a menu for a week of a lipid-lowering diet will be presented, but it is not necessary to adhere to the standard menu; the use and replacement of dishes and recipes is allowed. The main thing when creating your own lipid-lowering nutrition menu is not to use prohibited foods, otherwise the result will be minimal. Also, do not forget about the daily calorie intake during a lipid-lowering diet.
| Day of the week | Breakfast/lunch | Lunch/afternoon snack | Dinner |
| Monday | Oatmeal (200g), green tea/berries and fruits 250g | Rice 200g, 1 stuffed pepper, apple juice/toast (rye bread), apple | Vegetable borscht |
| Tuesday | Sal seasoned with olive oil, tea/3 plums, grapefruit | Vegetable soup, bread/250g dried fruits | Fish (steamed), salad, water |
| Wednesday | 250g cottage cheese, non-natural coffee/250g berries, fruit | Chicken breast, buckwheat porridge, orange juice/Greek salad | 200 g boiled beef, stewed vegetables, water |
| Thursday | Oatmeal porridge 200g, green tea/cracker, fruit | Vegetable borscht/200g seaweed | Fish (steamed), still mineral water |
| Friday | Wheat porridge, tea/juice, tangerines (2 pcs) | Borscht, tea/250g dried fruits | Vegetable salad |
| Saturday | Brown rice with honey dressing 200g, orange juice/tea and fruit | Soup (lenten), bread/salad from fruits and berries | Boiled potatoes (2 pcs), vegetable salad, juice |
| Sunday | 250 g cottage cheese, tea/fruits and berries | Soup and chicken breast, tea/kefir, nuts | Vegetable stew (stewed), juice |
If we talk about the timing and duration of a lipid-lowering diet, they are individual for everyone. Such nutrition can be from 1 month to 3, but each case is individual. It is worth considering for what purpose they resort to a lipid-lowering diet, since it may be a desire to lose weight or for the purpose of health improvement. Only a specialist can determine the duration of such nutrition after studying individual parameters.
What are the contraindications?
Despite the fact that such nutrition is aimed at healing and restoring the body, a lipid-lowering diet has its contraindications.
- If there is a calcium deficiency;
- For diabetes mellitus;
- Possible chronic diseases;
- Women during pregnancy;
- Nursing mothers;
- People under 16 years old.
Despite the fact that lipid-lowering nutrition has contraindications, it may well be prescribed by a doctor in one case or another.
Please note: It is not recommended to resort to a lipid-lowering diet on your own, so as not to aggravate your health condition and cause complications.
Whatever diet a person chooses, hypolipidemic or not, he must always understand that this is stress for the body and one must always approach a new diet with full responsibility. Even the most gentle and harmless dietary change has its contraindications that need to be remembered. The most correct option, if a person is faced with the problem of excess weight, is to contact a specialist who will help you choose a diet based solely on the person’s individual parameters. When a menu is drawn up, age, weight, physical activity and the presence of chronic diseases are always taken into account, so the same diet for all people simply does not exist.
The goal of a lipid-lowering diet is to reduce cholesterol levels in human blood. Cholesterol is a very interesting substance, it is very necessary for our body for the proper functioning and generation of many hormones. Cholesterol is synthesized inside our body.
The body maintains the required level of cholesterol in the blood, however, given poor nutrition and a sedentary lifestyle, its level can easily be disrupted, which leads to harmful consequences. As a result, this phenomenon can lead to the development of many diseases, most often a heart attack or ischemic diseases.
What is a lipid-lowering diet
The lipid-lowering diet is aimed at reducing the concentration of cholesterol in the blood, so its diet includes the absolute exclusion of all foods that contain simple carbohydrates, animal fat and cholesterol. All people who want to live a long and healthy life need to take care of providing their body with the correct concentration of cholesterol.
In fact, it is not difficult at all, you just need to eat the right foods and give up unhealthy, excessively fatty foods. Such products as oils, lard, and various smoked meats have pronounced signs of a high fat content. But don’t be upset, we are not talking about completely abstaining from the above products, but about consuming them in moderation.
Typically, a lipid-lowering diet is prescribed by the attending physician to patients suffering from obesity, liver disease, gall bladder and heart disease. However, this diet for cardiac ischemia can be used independently, because it fully complies with the rules of a healthy diet.
Indications for diet
It is recommended to use a lipid-lowering diet for people who are prone to excess weight, people with heart disease and gastrointestinal tract problems, as well as people who are addicted to fast foods. This diet is also prescribed for the prevention of atherosclerosis, cardiovascular diseases and after coronary artery bypass grafting in the postoperative period.
The lipid-lowering diet has excellent restorative and healing properties, which is why nutritionists often use it in their practice.
Principles and rules of a lipid-lowering diet
The principle underlying the lipid-lowering diet is based on the absence or significant reduction in the consumption of foods containing large amounts of cholesterol and various carbohydrates, as well as very high-calorie foods. Proper nutrition is strictly necessary for high cholesterol. In order to get the maximum effect from the diet, you must follow the simple rules below:
- Forget about eating after seven o'clock in the evening, if you go to bed before 23-00, if later, do not eat after eight o'clock in the evening.
- Your dinner should consist of foods rich in fiber.
- Try not to fry food; it is recommended to boil, steam or bake foods, so they retain maximum of their benefits and are not saturated with fats and cholesterol during frying.
- Minimize the consumption of salt and spices.
- Maintain water balance, drink at least two liters of clean water per day.
- Take food in small portions, but several times a day (five to six).
- It is recommended not to exceed the total amount of calories consumed in food per day by no more than 1200 kcal/day.
- Exercise while on a lipid-lowering diet.
Lipid-lowering diet food list
To follow a lipid-lowering diet, you need to know what foods you can eat, which you should completely exclude from your diet, and which you can eat, but in certain quantities.
Prohibited Products
When planning your diet taking into account your diet, remember the list of products that are not allowed to be used for cooking:
- fats and spreads (palm oil, cooking oil, etc.);
- all types of fats (both vegetable and animal);
- meat and lard, poultry and their skin;
- instant food and fast foods (hot dog, hamburger, burger, French fries, etc.);
- alcoholic drinks, carbonated drinks and water;
- bakery products, muffins, crackers, drying, cakes and pastries;
- smoked meats;
- fatty dairy products such as yoghurts and curds;
- mayonnaise, ketchup and chicken eggs;
- sausages and sausage products;
- coffee, chocolate, sugar;
- semi-finished products;
- pasta, horns, noodles, spaghetti;
- fish roe and liver, crayfish and shrimp.
Instead of all the harmful foods listed earlier, it is necessary to eat healthy and vital food for our body, which is rich in fiber, vitamins and carbohydrates. Here is a list of foods recommended for consumption during a lipid-lowering diet:
- fresh vegetables that contain a minimum of starch;
- berries and fruits, with the exception of grapes and bananas;
- herbs such as dill, celery and parsley;
- vegetable oils (sunflower, olive and others);
- legumes, to replenish protein reserves in your body;
- millet and oatmeal porridge.
Restricted Products
In addition to permitted and prohibited foods, there is also a list of foods that can be consumed, but in moderation.
These include:
- potato;
- mushrooms;
- lean meats;
- River fish;
- buckwheat porridge;
- kefir and cottage cheese (low-fat or with a small percentage of fat);
- chicken eggs;
- coffee and tea (of course without sugar).
Sample diet menu for 3 days
First day
- For breakfast, prepare yourself oatmeal, boiled in water. You can drink it with green tea without sugar.
- After a couple of hours, have a second breakfast, presented in the form of a salad of fresh fruits and berries.
- For lunch, prepare rice porridge with peppers stuffed with vegetables. You can wash down your food with freshly squeezed or canned juice.
- For an afternoon snack, make bread toast, preferably using coarse bread, and snack on an apple or pear.
- You can have vegetarian soup or borscht for dinner.
Second day 
- We have breakfast with a salad of fresh vegetables dressed with olive oil. You can drink black tea without sugar half an hour after eating.
- For second breakfast, eat a few plums and grapefruit.
- You will have buckwheat porridge (200 grams) with boiled chicken fillet (100 grams) for lunch, and you can wash it down with fruit juice.
- For an afternoon snack, buy yourself 200 - 250 grams of cottage cheese, not fatty, add pieces of fruit and berries to it.
- Dine on grilled fish, cabbage, apple and celery salad. Drink a glass of water before going to bed.
Day three
- Have breakfast with rice porridge cooked in water, add a spoonful of honey to it for a pleasant taste. It is recommended to drink it with freshly squeezed juice.
- Prepare a couple of diet breads and an orange for second breakfast.
- For lunch, you can cook a vegetarian soup or borscht, wash it down with tea without sugar.
- The afternoon snack on this day will be presented in the form of seaweed salad.
- For dinner, cook oatmeal in water and drink it with juice.
How to eat after a diet
The lipid-lowering diet is a long-term diet; its diet is quite varied and does not deplete our body. Therefore, you won’t be able to lose weight too quickly while on this nutrition system. For a noticeable effect, you need to be on a lipid-lowering diet for at least one month.
During this period, you will notice clear improvements in your well-being, you will lose up to ten kilograms in weight, your heart will begin to work more steadily, you will notice a decrease in shortness of breath, your mood, appetite and sleep will noticeably improve. But to consolidate the results obtained, you need to think about your future nutrition so as not to return to where you started.
To maintain your health at the obtained level, you must adhere to the basic rules when choosing products on which a lipid-lowering diet is based. This applies to the number of meals and their frequency, as well as the foods that will be eaten.
However, there is no need to go to extremes. You need to choose food “for yourself”, thus finding the ideal menu. It is only necessary to minimize the consumption of foods prohibited by the diet, and focus on permitted and limited consumption foods.
As a rule, the ratio should look like approximately 20% - foods that are not recommended for consumption, and the remaining 80% - healthy foods that the diet recommends consuming. In this way, you will help your body maintain good levels of cholesterol concentration in the blood for a long time, which, as a result, will only have a beneficial effect on your health.
A lipid-lowering diet is aimed not only at reducing cholesterol in the blood, but also at strengthening the general condition of the body by introducing proper and healthy foods into a person’s diet. The average duration of this diet is one to three months. The duration of its use depends on the health status of each individual person.
Typically, three months of diet is enough to significantly improve the condition of a patient with cardiovascular diseases or ischemic diseases caused by high cholesterol in the blood. In order to determine exactly how long your diet should be, it is best to consult a doctor for advice.
Cholesterol is naturally produced by the liver and its amount is quite sufficient to meet basic needs, so the intake of additional amounts of this compound also from food leads to its excess.
The essence of a lipid-lowering diet is to provide a diet aimed at reducing the concentration of cholesterol in the blood, so you will need to exclude from the diet:
- Light carbohydrates that are quickly digestible.
- Fats of animal origin.
- Cholesterol in its pure form.
Why is high cholesterol dangerous?
Too much cholesterol in the blood is a serious problem that can lead to the following negative consequences:
- Narrowing of the coronary arteries of the heart, which contributes to the development of angina.
- Impaired blood supply to the lower extremities, leading to pain in the legs during physical activity.
- Blood thickening.
- Rupture of blood vessels.
- Coronary thrombosis and the development of acute heart failure.
- Deterioration of the condition of the skin, expressed in the appearance of yellow spots, which are localized mainly on the face.
A lipid-lowering diet is a nutritional system based on the exclusion of foods rich in easy-to-digest carbohydrates, cholesterol and animal fats. Nutritionists recommend sticking to it for people with cardiovascular diseases, as well as those who are predisposed to these ailments.
The cholesterol substance is fat-like in nature. It belongs to a class of steroids that are independently produced by the cells of the human body. If there is a reasonable amount of cholesterol, it is necessary for the successful course of the biochemical process.
Cholesterol has a number of beneficial properties:
- Participation in the formation of such an important component as vitamin D3.
- Bile acid production.
- Protecting red blood cells from types of toxic hemolytic poison.
- Regulation of cell membrane permeability.
A lipid-lowering diet is most suitable for the therapeutic category, as it is based on the consumption of foods that do not contain cholesterol that is harmful to the body. Thanks to this, the diet has a healing effect and at the same time allows you to get rid of extra pounds.
What is a lipid-lowering diet
When following a lipid-lowering diet, the level of consumption of easily digestible carbohydrates and cholesterol substances in the human diet is reduced. Harmful cholesterol is most found in foods that contain plant fibers in soluble and insoluble forms, as well as mono- and polyunsaturated fats.
As you know, harmful cholesterol is deposited on the walls of blood vessels, forming atherosclerotic plaques. Because of them, blood circulation is disrupted, and blood clots and varicose veins form.
But the worst thing is heart disease (stroke, heart attack, etc.). Elevated cholesterol levels have a negative impact on the course of diabetes. In this regard, this lipid-lowering diet is indicated for many pathological disorders.
Read more about the diet that is indicated for high cholesterol.
Diet effectiveness and results
The lipid-lowering diet is not intended for rapid fat burning, but it is very effective for lasting results. So, in 30 days you can lose from 2 to 8 kg of weight, but the effect will last for a long time.
If you stick to it for 2 months, your body will get used to consuming less harmful foods. As a result, your weight will begin to decrease even more. After all, you will no longer eat large portions of food.
Positive aspects of a lipid-lowering diet:
- lowering cholesterol levels;
- resorption of atherosclerotic plaques;
- improvement of heart function;
- acceleration of blood circulation;
- weight loss;
- saturating the body with useful substances;
- removal of harmful substances from the body;
- decreased appetite;
- lightness in the body;
- elimination of insomnia;
- overall health improvement.
A lipid-lowering diet is not mandatory, but is considered recommended because it is balanced. If you build your daily diet on its basis, you can get rid of many health problems.
Principles and rules of diet
Any diet therapy is doomed to failure if you do not adhere to specific rules. The lipid-lowering diet also has its own principles:
- It is strictly forbidden to arrange fasting days like fasting, since for many diseases, and especially type 2 diabetes, this is contraindicated.
- You need to eat in small doses.
- One dish should contain proteins, carbohydrates and fats in a balanced manner.
- Meals must be fractional. For example, you are supposed to eat 150 grams of meat per day, which means this dose should be divided into 5 doses.
- You will have to count the calories you eat every day.
- The maximum daily calorie content should not exceed 1200 kcal.
- It is forbidden to violate the established nutrition schedule.
- The diet should be divided into at least 5 meals.
- You can't get carried away with snacking.
- The time between meals should be 2-4 hours. But the night interval increases to 10 hours.
- The last dinner should be at least 2-3 hours before bedtime.
- If you haven’t been involved in sports, now you need to get active and pay attention to your physical fitness.
- Smoking is not recommended. This slows down the metabolic process.
In some cases, the doctor may prescribe a higher daily calorie diet than 1200 kcal. The fact is that, for example, with diabetes it is recommended to eat more food. Otherwise, it will harm the body. Therefore, you should not resist such doctor’s recommendations.
What foods should you avoid?
- Bakery pastries, pastries, cakes, muffins, cookies and the like.
- Potatoes - fried, fries, chips.
- Candies, ice cream, etc.
- Sugar, jams, preserves, preserves.
- Fermented milk products with high fat content, milk cream, condensed milk.
- The fatty part of chicken and fatty meat in general.
- Raw smoked and semi-smoked sausages, bacon, lard.
- Fast food, pizza.
- Some fish and caviar.
- Egg yolk.
- Seafood: lobster, squid, cuttlefish, oysters, shrimp and other shellfish.
- Canned pickles, especially vinegar-based, smoked ones.
- Fat and oil of animal origin.
- By-products: liver, heart, kidneys.
- Strong coffee or tea.
- Carbonated drinks.
- Alcohol (including low-alcohol drinks).
- Fatty broths and jellied meats.
- Overly spicy spices.
List of approved products
- Bread: wheat bread in the form of crackers, whole grain variety, rye.
- Fresh, stewed and baked fruits and vegetables.
- Cereals: oatmeal, brown rice, beans, peas, soybeans.
- Nuts: peanuts, sesame seeds, sunflower seeds.
- Fatty fish (it contains omega-3, which lowers cholesterol).
- Vegetable oil of sunflower and olive.
- Red wine in moderation.
- Lean meat - chicken, veal, rabbit, beef, quail, turkey.
- Low-fat fermented milk products.
Sample menu for the week
A lipid-lowering diet involves eating 5 meals a day. Every day you need to eat a certain amount of different foods. And be sure to adhere to all regulations and requirements. This is the only way you will be able to achieve maximum results.
- The first breakfast includes boiled oatmeal (necessarily with water) and a glass of green tea.
- For second breakfast, you can eat a fruit and berry salad (fruits are optional, but low in calories), weighing 250 grams.
- For lunch, eat rice porridge (200 g), peppers stuffed with vegetables (100 g in total) and apple juice.
- For an afternoon snack, give preference to 1 pear and a bread crumb.
- For dinner, cook vegetable borscht.
Second day
- In the morning, eat a vegetable salad with olive oil (250 grams) and drink black tea.
- For lunch, treat yourself to plum and grapefruit.
- For lunch, boil chicken fillet and buckwheat porridge. A serving should weigh no more than 200 grams. Make peach juice.
- For an afternoon snack, eat dried fruits (250 g).
- For dinner, bake fatty fish and make a vegetable salad. You need to drink it with non-carbonated mineral water.
Day three
- After waking up, treat yourself to a portion (250 grams) of low-fat cottage cheese, wash it down with coffee without sugar.
- For second breakfast, eat mango and other fruits, drink green tea.
- For lunch, prepare soup only from vegetables (serving 300 g), and allow yourself to eat 2 slices of rye bread.
- For an afternoon snack, drink a glass of still mineralized water and eat Greek salad.
- For dinner - boiled beef and stewed vegetables. In total the dish is 400 grams. You can drink mineral water.
Day four
- For breakfast, prepare a standard portion of brown rice porridge, wash it down with mango juice.
- For second breakfast, allow yourself a few crackers and 1 orange.
- For lunch, prepare vegetable borscht, wash it down with a cup of black tea.
- For an afternoon snack - salad with seaweed.
- For dinner – juice and oatmeal.
Day five
- For breakfast, cook millet porridge and drink green tea.
- For second breakfast, make natural juice and eat a couple of tangerines.
- For lunch again, vegetable borscht, but with the addition of a small amount of lean beef, and black tea.
- The afternoon snack includes fruit and berry salad.
- Dinner – steamed fatty fish, a glass of mineralized water.
Day six
- For breakfast, boil buckwheat porridge in water (200 grams) and drink a cup of green tea.
- For second breakfast, prepare seaweed salad and any natural juice.
- For lunch, cook mushroom soup and fish, drink mineral water.
- For an afternoon snack, brew green tea and add a spoonful of honey to it. Eat 1 apple (preferably green).
- Dinner includes boiled potatoes and vegetable salad, natural juice (250 grams each).
Day seven
- For breakfast you will need instant coffee and oatmeal.
- For second breakfast – green tea, a couple of peaches.
- For lunch, cook Russian cabbage soup with chicken fillet, wash it down with still mineral water.
- For an afternoon snack, give preference to kefir (fat content maximum 1.5%) and nuts.
- For dinner, stew vegetables and drink juice.
Every lady dreams of being the proud owner of beautiful forms. However, not everyone is lucky enough to have a naturally perfect figure. But don’t be upset, because today there are many ways to lose those hated pounds. One of the most effective ways is diet.
Nowadays you can find many types of diets on the Internet. Hypolipidemic dietary nutrition is especially popular among them. A lipid-lowering diet involves eating foods that lead to... From this we can conclude that those losing weight should completely abandon foods rich in carbohydrates, fats and cholesterol.
- Frozen and fresh vegetables - tomatoes, cabbage, turnips, cucumbers, zucchini, carrots, squash, beets. Vegetables can be steamed, baked or stewed. You can also make delicious low-calorie salads and soups from them.
- Various herbs - dill, parsley, basil, spinach, lettuce.
- Berries and fruits - pears, apples, pineapples, cherries, peaches, currants. These products can be consumed fresh, or prepared into salads or compotes.
- Seafood – all lean fish.
- A small amount of lean meats - poultry and lean beef.
- A lipid-lowering diet does not exclude the use of vegetable oils - olive, rapeseed, sunflower, flaxseed.
- Drinks – green tea, juices without a lot of sugar, fruit drinks, plain water.
People who are slightly overweight can include some watered rice, rye bread and cereal porridges in their diet.
What is better to avoid during a lipid-lowering diet?
- Saturated fats – lard, margarine, coconut oil.
- Lard and fatty meats - lamb, duck, pork, sausages, steaks, canned meat, ham, liver, brains, lungs, meatballs, sausages, brisket. You should also avoid skin and red poultry meat.
- A lipid-lowering diet excludes the consumption of fish caviar, sturgeon, crayfish and fish liver.
- Fast food is excluded from any diet.
- Pasta.
- Any sweets - chocolate, biscuit, marmalade, candy, marshmallows.
- Flour products - white bread, buns, cookies, cakes, crackers.
- Alcoholic and carbonated drinks should also be excluded from your diet.
The standard lipid-lowering diet assumes. All products entering the body must not only be low-calorie and high-quality, but also varied. The balance between different fats should be monitored. You should consume polyunsaturated fats the most, animal fats less.
Anyone losing weight should under no circumstances exclude protein from their diet. A lot of this component is found in meat and eggs. All meat products should be lean and steamed and without skin. If we talk about eggs, then you can eat no more than 3 eggs per week.
Complex carbohydrates should be supplied to the body regularly and in sufficiently large quantities. For example, experts advise eating at least 400 grams of fresh berries, vegetables and fruits and about 200 grams of various grain products per day.
Dairy lovers should be careful. According to the rules of a lipid-lowering diet, you can only consume low-calorie fermented milk and dairy products.
Medical nutrition
Most often, this type of nutrition is prescribed to patients with cardiovascular diseases (angina, cerebral), as well as people who have risk factors for cardiovascular diseases (overweight, old age, hereditary predisposition,).
The therapeutic lipid-lowering diet is slightly different from the standard one. In this case, it is better to boil all meat products and serve them along with a vegetable side dish. Do not exceed the amount of dietary meat allowed per day (no more than 60 grams). You can also consume no more than 50 grams of fish or low-fat cottage cheese per day.
It is better for people with cardiovascular diseases to eat often, but in small portions. So there should be at least 4 meals per day. It is important to ensure that dinner is no later than 3 hours before going to bed. If after your last meal you still want to eat a lot, then you can eat carrots, an apple or drink a glass of low-fat kefir.
Bread can be consumed, but in small quantities (no more than 200 grams). It is better to give your preference to stale, bran or rye varieties.
Day 1:
- Breakfast– a cup of green tea without sugar and 200 grams of oatmeal with low-fat milk.
- Breakfast 2nd– a light salad of fruits and berries.
- Dinner– apple juice and bell pepper stuffed with rice and minced beef (300 g).
- Afternoon snack– 1 pear and 2 toasts with jam.
- Dinner– low-fat red borscht with sour cream (250 ml).
Day 2:
- Breakfast– a cup of unsweetened black tea and your favorite vegetable salad. The salad can be dressed with olive oil.
- Breakfast 2nd- 3 cream and 1 grapefruit.
- Dinner- juice from fresh peaches and 200 g of buckwheat with boiled breast (100 g).
- Afternoon snack— 250 grams of cottage cheese with dried fruits.
- Dinner— fresh cabbage salad and 200 grams of baked fish.
Day 3:
- Breakfast– coffee with milk and casserole of apples and cottage cheese (200 g).
- Breakfast 2nd– green tea and omelet (no more than 2 eggs).
- Dinner– 2 grain breads and vegetable soup (250 ml).
- Afternoon snack– a glass of mineral water and Greek salad (200 g).
- Dinner– 150 grams of boiled beef and 200 grams of stewed vegetables.
If a lipid-lowering diet is followed correctly, then after a fairly short period of time you can get rid of excess weight, reduce the amount of cholesterol in the blood and cleanse your body.
Video about cholesterol-lowering foods
Video on how to normalize cholesterol
