TOP 9 effective diets for high blood cholesterol

17 March 2022

The therapeutic diet for high cholesterol in the blood is the main link in the treatment of this disease. Consider how you can avoid excess fat and cholesterol in your diet. We will find out how to choose the right healthy food for yourself for each day and an approximate menu for a week if you are facing hyperlipidemia.

20 basic nutritional rules for high cholesterol

Elevated cholesterol can cause coronary heart disease, thrombosis of the veins of the lower extremities, stroke, myocardial infarction. You can prevent the serious consequences of chronic hyperlipidemia by following the simple rules outlined below.

Nutrition for hypercholesterolemia should be fractionated. Try to eat 5-6 small meals a day. Thus, there is no increased appetite and risk of overeating after a long fast.
Eat vegetables and fruits at all times and in large quantities. Dietary fiber accelerates the excretion of excess cholesterol from the body.
With bad cholesterol, the diet should mainly include foods high in vegetable fats. Try using olive oil instead of butter when cooking.
Try to eat lean meat no more than a few times a week. With high cholesterol, recipes and menus with poultry, veal, rabbit and lamb are best suited.
Proper nutrition with high cholesterol is supported by sports. Gentle walks of at least three kilometers a day are recommended for people with elevated low-density lipoprotein levels.
The diet for hypercholesterolemia should mainly consist of steamed, baked, cooked food. Frying should be completely avoided.
If you have high cholesterol, avoid foods high in animal fat. No need to eat lard, pork, bacon, smoked meats. Replace these products with boiled poultry, fish, seafood.
An increased level of salt in the food is contraindicated in high blood pressure and atherosclerosis. Try not to eat more than 5 grams of salt a day. It is best to completely abandon this product.
It is necessary to drink at least two liters of water a day, especially with thick blood and increased bilirubin. An elevated level of these indicators usually indicates a violation of liver and gallbladder function, leading to hyperlipidemia. Increased blood viscosity induces fixation of blood clots on lipid deposits in the vessels. It is necessary to eat sour berries that can dilute the blood, such as cherries and gooseberries.
Sweet cakes and high cholesterol are a bad combination. Milk chocolate should also be avoided. As an alternative dessert, sugar-free oatmeal cookies, dried fruit, nuts and honey are suitable. Sometimes you can pamper yourself with oriental Turkish delight.
The daily calorie requirement for women and men varies - an average of 2200 kcal and 2600 kcal, respectively. Increased calorie intake is also necessary for people involved in heavy physical work. These factors are important when formulating a diet.
Be sure to refrain from alcohol abuse. Red wine is allowed, but not more than two glasses a week.
Coffee is a controversial ally in the fight against high cholesterol. It contains cafestol, which increases the production of endogenous cholesterol in the liver. However, some experts recommend drinking 1-2 cups of coffee a day, as it helps strengthen the cardiovascular system. So you can drink coffee but do not abuse it. An alternative is a chicory drink or green tea.
Boil porridge every day. Do not try to boil the grain so that it becomes crumbly. Do not season the finished dish with a lot of butter if you have high cholesterol. For oatmeal, for example, honey and dried fruit are suitable as a flavoring.
Hyperlipidemia precludes the use of fatty dairy products. Replace them with fat-free yogurt and kefir. As a substitute, use low-fat yogurt and kefir.
Products that contain harmful trans fats, such as fast food, are strictly contraindicated. Avoid chips and other snacks.
When cooking poultry, remove the skin from the surface. As it makes the dish fatter and contains harmful components.
Semi-finished products and hypercholesterolemia are mutually exclusive concepts. In such products there are no useful vitamins and minerals. Such food does not bring enough energy, but only clogs the body with ballast calories and fats.
Try not to overeat at night. Have dinner no later than two hours before going to bed. To suppress your appetite before going to bed, it is better to drink a glass of kefir or eat a few dates, a handful of almonds.
Your doctor will tell you how to eat the best way. After weighing all the risks and comorbidities, an experienced specialist will help develop the most effective nutrition plan. Self-treatment of high cholesterol is not recommended.

Elevated cholesterol is a reversible process if you follow the above recommendations and regularly undergo a medical examination.

Popular diets to lower cholesterol in women and men

A cholesterol-lowering diet can be based on a combination of different foods. To significantly reduce the level of cholesterol in the blood, it is important to adhere to the recommended diet for a long time, at least six months.

To understand the different types of diets that regulate high cholesterol, a comparative description of the most popular of them will help.

Mediterranean diet

The Mediterranean diet, which lowers cholesterol levels, is recommended for people with atherosclerotic disease, hypertension and obesity. The basis of such nutrition is an abundance of cheeses, meats, fish and spices. Nevertheless, these products are perfectly combined and have a positive effect on high cholesterol. List of foods in the diet:

Spices and herbs.
Soft cheeses such as feta.
Olive oil.
Fish, mussels, shrimp.
Bird, lamb.
Red wine in moderation.
Unleavened flatbread made from wheat flour (pitas).
Vegetables and fruits.
Greek yoghurt.
Cereal.

Fatty meats, lard, sausages, sweet drinks with gas are categorically excluded from the diet. As these products can cause high cholesterol in the blood. As an example, the following menu is presented for high cholesterol, intended for one week:

Day 1

For breakfast: three pieces of lentil fritters flavored with yoghurt.
For lunch, you can refresh yourself with creamy Brussels sprout soup with shrimp; fruit dish and salad with olives and tofu.
You can get pita for dinner, stuffed with feta cubes and salad (cherry tomatoes, cucumbers, a few olives).

Day 2

A great start to the day is curd-buckwheat zrazy.
Breakfast snack - light soup with lentils, risotto with vegetables.
A good atmosphere in the evening will be provided by baked salmon, flavored with olive oil, with Provence herbs.

Day 3

Breakfast - buckwheat cooked in vegetable broth.
For lunch, tuna baked with vegetables will restore strength; tomato puree soup.
For dinner: salad with chicken breast and avocado, flavored with olive oil, pita.

Day 4

Breakfast: yogurt with chopped hazelnuts and almonds, you can add a little honey.
Light lunch: soup with fish cakes, baked potatoes with tomatoes.
Dinner: vegetable salad with an egg, lemon juice and olive oil.

Day 5

Breakfast: oatmeal on the water, with the addition of honey and raisins.
Provides energy for lunch - soup-puree of spinach leaves and asparagus with liquid cream; lightly cooked salmon with wild rice.
Dinner: behind a pie with small cherry tomatoes and feta, on wholemeal crust, crumble tofu cubes if necessary.

Day 6

Breakfast: dried fruit soufflé, green tea.
For lunch - cabbage soup, chicken stew with vegetables, a pita.
For dinner - zucchini with feta in the oven, pita with avocado and olive oil.

Day 7

For breakfast: pour baked pumpkin with yogurt and honey.
Lunch: cream soup of mushrooms and chanterelles; chicken, grated with garlic, with sweet pepper in the oven.
Dinner: wild rice stew with mussels and shrimp.

For snacks between main meals you can use dates, prunes, raisins, almonds. Such a diet will not only help bring about high cholesterol levels but also reduce body weight.

Diet table number 10

The cooking method is mainly cooking and baking. Since high cholesterol precludes the use of fried foods. It is recommended to eat at least five meals a day in small portions. Evening snack no later than two hours before bedtime. Products that can be consumed:

Vegetable freshly squeezed juice, jelly.
Wholemeal bread.
Fresh vegetable salads.
Eggs without plum.
Fish: tuna, salmon, carp.
Fatty cottage cheese, kefir and yoghurt.
Kashi.

It is necessary to reject the following products: butter, fatty meats, and especially red, salted and smoked fish delicacies, fatty cheeses, pickled vegetables, mustard. A trial menu for a week if you have high cholesterol can look like this:

Early breakfast: buckwheat boiled in 1% milk, soft-boiled egg, weak green tea with milk.
Snack before dinner: a piece of boiled chicken or a fresh apple.
Lunch: vegetable broth with barley groats, mushrooms and finely chopped zucchini, baked salmon or carp with stewed vegetables (eg peppers, onions, zucchini), 1 glass of fresh apple juice.
Snack: rosehips, nuts and dried fruit (eg prunes and almonds).
Dinner: low-fat cottage cheese, boiled cracked beets with an apple, 1 glass of skim milk.
At night: 1 glass of fat-free kefir.

During the week you can combine different variations of dishes from vegetables, white poultry meat and fish. For snacks, use nuts, fruits, such as a banana or an apple. Dietary Table No. 10 is recommended not only for the prevention of the occurrence of atherosclerosis of the vessels, but also for hypothyroidism. With a regular diet for at least four months, high cholesterol can be significantly reduced.

Diet table number 10A

This diet has a number of limitations:

Bread - maximum 145 g per. day.
Vegetable broth - up to 180 ml.
The use of cheeses, pearl barley and millet is excluded.
Do not eat extremely hot or cold food.

Diet table number 10, which has a positive effect on high cholesterol, looks like this for every day:

Breakfast: chopped oatmeal with 1% milk, green tea, a small apple.
Snack: baked apples with cottage cheese.
Lunch: steamed chicken chops, mashed potatoes without oil, half a glass of fresh apple juice.
Afternoon snack: prunes or dates.
Dinner: carrot-apple chops baked in the oven, half a glass of fat-free kefir.
Before going to bed: half a glass of hybentincture or chicory drink.

After the age of 50, more than 35% of people have high cholesterol. As a result, the risk of progression of atherosclerotic disease and the incidence of myocardial infarction, stroke increases. Therefore, at this age, it is especially important to stick to proper nutrition in combination with light physical activity.

Diet table №10C

Table No. 10C is a therapeutic diet for lowering cholesterol. This way of eating is recommended for people with diagnosed coronary heart disease and high blood pressure, caused by atherosclerosis. This menu is dominated by vegetable fats, dietary fiber, foods high in vitamins B, PP, C. The daily caloric content of the menu is about 2570 kcal. It is necessary to eat fractions in six doses a day.

Recommended foods that have a beneficial effect on high cholesterol include:

Klid.
Sea cabbage.
Vegetables and fruits can be eaten in large portions.
Bake or boil eggs a little, max three pieces a week.
Buckwheat, oatmeal, barley porridge.
Honey, a couple of spoons a day.
Spaghetti durum, do not try to overcook.

Prohibited foods include food-like menu number 10. The approximate daily diet is as follows:

Breakfast: boiled buckwheat without oil, light curd with seasonal fruits, tea.
Snack: baked apple or dried apricots.
Lunch: stewed carrots, steamed beetroot chops, rice soup with vegetables lightly fried in olive oil, seasonal fruit compote.
Afternoon snack: unsweetened berry smoothie or honey with a handful of hazelnuts.
Dinner: Salad of seasonal vegetables with olive oil and seaweed, salmon (another fatty fish) baked with lemon slice and thyme, boiled potatoes, weak green tea.
Before going to bed: a glass of 1% kefir.

A healthy lifestyle is not limited to diet alone. Since high cholesterol requires complex treatment. Do not forget about physical exercises, as well as long walks in the fresh air.

low carbohydrate diet

Foods excluded from the low-carb menu include:

Sweet cakes, white bread.
Sugar and fructose, honey.
Alcohol and sugary drinks with gas.
Macaroni and potatoes.
Milk chocolate.
Sweet fruits such as grapes.

In large quantities, animal proteins should be present in the daily diet, for example fish, dairy products, lean meats. This is what a low-carb menu for a week might look like:

Monday

Egg white omelette with chopped mushrooms and tomato;
Creamy chicken and Brussels sprouts soup. Two wholemeal breads;
Pear;
Stewed veal with peppers.

Tuesday

Thin pancakes on kefir with cottage cheese, raisins.
Salmon ear. Two slices of grain bread.
Green apple.
Braised chicken fillet with spinach.

Wednesday

Cheesecakes with low-fat sour cream.
Buckwheat on the water and baked chicken chop.
Orange.
Cold chicken.

Thursday

Whipped curd.
Cheese soup with chicken breast. Two whole grain toasts.
Half grapefruit.
Unpolished rice. Steamed zucchini and carrot chops, fresh cucumber.

Friday

A soft-boiled egg sprinkled with grated cheese.
Fish stewed in a lightly creamy sauce.
Kiwi or an orange.
Boiled beans, mashed. Chicken rolls. A tomato.
Before going to bed - a glass of kefir.

Saturday

Cottage cheese and natural yogurt.
Steamed lamb meatballs and a cucumber.
Mandarin or apple.
Fish and shellfish. Arugula salad with olive oil.

Sunday

Steam the omelette with chicken breast.
Turkey fillet baked with broccoli.
A glass of 1% kefir.
Rabbit stewed with vegetables (onion, zucchini, sweet pepper).

While following this diet, it is recommended to take up to two liters of fluid a day. In women, a contraindication to a low-carbohydrate diet may be the period of breastfeeding and pregnancy. Elevated cholesterol with timely detection can be successfully treated with nutritional correction. What kind of diet you should follow, only the attending physician can finally decide after a detailed analysis of your history.

paleo diet

The Paleo diet includes foods that our Stone Age ancestors ate before the development of agriculture. A large amount of animal proteins is the basis of prehistoric nutrition. At the same time, carbohydrates and fats are used in the diet much less. The main product is meat, which contains animal protein. It is he who speeds up metabolic processes and helps prevent the accumulation of excess fat.

The Paleo diet is suitable for lowering cholesterol in the blood, as the consumption of animal fat is reduced. It is recommended to eat every five hours, about three meals a day. The most important permitted products are:

Meat and poultry without fat.
Seafood, fish.
Oils: olives, flaxseed, sesame.
Mushrooms, nuts and seeds without heat treatment.
Fresh berries, vegetables and fruits.

Sugar and salt, legumes and grains, dairy products, vegetables with starch (potatoes, sweet potatoes) are excluded from the diet with such a diet. It is recommended to consume foods mostly raw or after minimal heat treatment. This type of nutrition helps protect blood vessels from cholesterol and plaque formation. Elevated levels of low-density lipoprotein may return to normal if the paleo-dietary principles are followed.

Keto diet

The keto diet is based on the minimum consumption of carbohydrates. In doing so, the body trains to produce more energy from fats and proteins. This high cholesterol diet helps reduce low density lipoproteins. At the same time, there is an increase in the level of "good" cholesterol.

While on a ketogenic diet, avoid bread, sugar, pasta, fruits and sweets. With a lack of carbohydrates, the body begins to intensively break down fat reserves.

This diet is similar to a low-carbohydrate diet. When choosing the optimal menu, use the following rules:

Breakfast: In the morning, try to consume up to 15 g of carbohydrates. The source can be cheese or vegetables. It is recommended to eat an omelet in olive oil with tomatoes, add toast with bran. Calorie content - 500-600 kcal.
For lunch, limit carbs. Nutritionists recommend eating soup with chicken meatballs (without potatoes, noodles). Note that high cholesterol suggests eating vegetable broth. For the second, you can eat brown rice with breast and a piece of cheese.
Dinner should include an increased percentage of protein and fiber. Poultry or lamb, veal and green vegetables will do. It is better to bake meat and make a salad of vegetables with a spoonful of olive oil.

When following a ketogenic diet, the body works in an "emergency" state, being in a state of ketosis due to the production of ketone bodies (fatty acid derivatives). Therefore, medical supervision during such nutrition is necessary. Despite the associated risk, elevated cholesterol normalizes during the keto diet.

Some argue that diet will not do much to lower cholesterol and recommend taking statins. A very controversial statement. Many doctors and experts fundamentally disagree.

Ornish's vegetarian diet

The diet was first created by Dean Ornish, Bill Clinton's personal physician. And it is based on strict control of fat intake. Do not exceed 20 grams of fat per day. This diet is indicated if a person is diagnosed with hyperlipidemia, atherosclerosis and obesity. Basically, the menu is vegetarian. This food characterizes an increased percentage of carbohydrates in the foods ingested.

It is necessary to combine Ornish nutrition with physical exercises, physical activity. The daily balance of fats, proteins and carbohydrates, respectively, is 10, 25, 75%. Products recommended for use:

Vegetables, mostly green.
Lentils, beans, peas.
Apples and pears.
Buckwheat porridge, made from corn, wheat and rice.

Eat moderate eggs, dairy products, cheeses, cookies. Categorically it is necessary to exclude red meat, butter and pastry, butter, mayonnaise, olives, nuts, seeds.

A sample menu for the week can be arranged as follows.

First day

Breakfast: chicory drink, a tablespoon of wheat bran with added low-fat yogurt.
Lunch: a couple of large potatoes baked with tomatoes, a salad with cucumbers, greens and iceberg lettuce, a green apple.
Snack: apricots or plums (3 pieces), other seasonal fruits, low-fat cottage cheese.
Dinner: two whole grain toasts, an apple or a pear, spaghetti with durum wheat sprinkled with low-fat cheese, berry compote.

Second day

Breakfast: freshly squeezed orange juice, rice porridge with skim milk, a glass of kefir.
Lunch: beans with mushrooms and onions, salad with tomatoes, carrots and cucumbers, dressed with olive oil.
Afternoon snack: strawberries, wheat bread.
Dinner: two slices of bran bread, half an avocado, buckwheat porridge stewed with mushrooms and carrots, green tea.

Day three

Breakfast: decaffeinated coffee, a cup of muesli with berries and skim milk.
Lunch: soup with pumpkin slices and spinach, couscous with vegetables, vinaigrette without pickles.
Afternoon snack: a glass of kefir, low-fat cookies.
Dinner: baked eggplant halves with onions and carrots, a bowl of seasonal berries, mint tea.

Day four

Breakfast: pomegranate juice, pumpkin-zucchini-pancakes.
Breakfast: broccoli and cauliflower soup, asparagus stewed with rice and chicken fillet.
Snack: low-fat cottage cheese with the addition of yogurt, oatmeal cookies.
Dinner: stewed white cabbage with carrots and onions, any fruit of your choice, currant compote.

Day five

Breakfast: apple juice, porridge from a cereal.
Lunch: two fish chops, mashed potatoes without the addition of milk and with a small piece of butter.
Afternoon snack: a cup of low-fat kefir, a green apple.
Dinner: asparagus and green pea soup, weak tea.

Day six

Breakfast: chicory drink, fat-free cottage cheese with honey.
Lunch: boiled turkey breast with zucchini and pumpkin puree, orange juice.
Afternoon snack: oatmeal pudding, multi-grain bread.
Dinner: two cabbage rolls filled with rice and vegetables, mineral water.

Day seven

Breakfast: a piece of cottage cheese casserole with raisins, chicory.
Breakfast: 2 lentil and carrot chops, rice.
Snack: 3 baked cheesecakes, orange juice.
Dinner: apples stuffed with cottage cheese and dried apricots, chamomile.

High cholesterol with strict adherence to the canons of this diet can return to normal. Regularity and self-control are very important to achieve results.

Intermittent fasting

Fasting is used to lower cholesterol in the blood. It is possible to treat elevated cholesterol levels with a diet with elements of complete hunger as follows: with lack of food, the body begins to use low density lipoprotein reserves to gain energy for life. Already after 12 hours of fasting, cholesterol, as an alternative energy source, begins to be released into the blood and broken down to form energy.

Approximate scheme for hunger from cholesterol for a week:

The first day - only freshly squeezed apple-carrot juice, diluted with water 1: 2. On the second day you can drink the juice without diluting it with water. For lunch you can eat 50 g of cracked carrots. In the third - drink grape-apple and carrot juice. Eat with one hundred grams of vegetable puree, and before going to bed - kefir.

On the fourth and fifth day add cracked vegetables and fruits, and at night - light cottage cheese. On the sixth and seventh day, breakfast should consist of cracked vegetables and fruits, and for dinner and lunch, eat overcooked buckwheat or millet grains. Such a strict diet can be performed only after consultation with a physician and under medical supervision. In order to regulate high cholesterol levels, it is necessary to repeat the course of therapeutic fasting at regular intervals.

It is not easy to choose the optimal diet for high cholesterol - it is necessary to study in detail all the functions of a particular person's body. It is very important to take into account concomitant diseases, sex, age. Only a properly designed menu is an effective prevention of the serious consequences of hypercholesterolemia.