High cholesterol diet food list

Cholesterol is a highly controversial chemical compound. By its nature, this organic substance is a fatty alcohol. For the most part, cholesterol is produced by the human body (liver, almost 75%) and comes in small amounts with food: fatty meat, etc. (about 25%).

Cholesterol itself is neither “bad” nor “good”. On the one hand, this substance is involved in the synthesis of active proteins (hormones), cell structures. On the other hand, having accumulated excessively, it begins to settle on the walls of blood vessels, forming layers that narrow the lumen, which can cause organ ischemia.

Thus, both a lack and an excess of cholesterol are bad. But if the body is able to cope with the deficiency itself, a change in diet and lifestyle is required to lower the level of cholesterol in the blood. Obviously, this is somewhat more complicated, and requires remarkable volitional efforts from a person. A diet with high cholesterol is the right choice, from our article you will learn all the nuances of a healthy diet.

List of foods that increase cholesterol in the blood

To avoid an increased concentration of cholesterol in the bloodstream, it is necessary to limit the consumption of the following products (and in the case when the level is significantly elevated, completely abandon them):

• Chicken yolk. The greatest amount of cholesterol is found in the yolk of a chicken egg. In 100 g of the yolk is 1234 mg of cholesterol. And one yolk contains approximately 210 mg, while the whole egg contains 212 mg.

• Liver, liver pate. Since cholesterol is synthesized by the liver, the greatest amount of cholesterol in concentrated form is found in this organ. Cholesterol is contained in all liver dishes: pâtés, etc. There are up to 100 mg of cholesterol per 500 grams of the product.

• Fish caviar. All types of caviar contain a large amount of cholesterol, up to 300 mg per 100 grams.

• Butter substitutes. Recently, natural butter has been replaced by margarine and palm oil. These foods, while not high in cholesterol, are just as harmful, if not more so.

• Shrimp. Shrimp have a high cholesterol content. According to Western sources, shrimp contain 150-200 mg of cholesterol, and according to domestic sources, only 65 mg.

• Fast food (fast food). It has a high fat content, and therefore the liver has to produce a significant amount of cholesterol for the synthesis of digestive juices.

• Margarine. Formally, it does not contain cholesterol, since it is produced from vegetable fats. However, margarine is rich in trans fats, which are difficult for the liver to process. As a result, the body is forced to produce a huge amount of cholesterol.

• Sausages, smoked products. They contain cholesterol by themselves, and are also rich in saturated fats, which require cholesterol to process.

• Heavy cream. The higher the fat content of this dairy product, the more cholesterol is synthesized by the liver, and the higher its concentration in the blood.

• Raw products. Cheese, although not the champion in cholesterol content, still contains it. The highest concentration in hard cheeses.

List of foods that lower cholesterol in the blood

Consumption of many foods contributes to the normalization of blood cholesterol levels:

• Foods rich in mono- and polyunsaturated fats. If a person has an elevated level of cholesterol in the blood, it makes sense to replace foods saturated with animal fats with foods containing vegetable fats. These include, for example, sunflower oil, olive oil, avocados, etc. Using a diet that involves vegetable fats can reduce blood cholesterol levels by almost 20%.

• Cereal products (bran). Despite the fact that bran is a by-product, it is a serious tool in the fight against cholesterol. The basis of bran is fiber, which plays the role of “ballast” and prevents the absorption of cholesterol into the intestinal wall and further penetration into the bloodstream. Thanks to bran, cholesterol levels can be reduced by almost 15% (7-15%).

• Flax-seed. Flaxseed has proven to be effective in the fight against cholesterol. According to studies, just 45-50 grams of seeds per day can reduce the concentration of cholesterol by almost 8%, and in some cases by 15%.

• Garlic. Raw garlic is a great help in eliminating excess cholesterol in the blood. It is able to reduce the level of this substance by almost 12%.

• Peanuts (almonds). If you believe the studies, the consumption of almonds has a beneficial effect on the dynamics of cholesterol in the blood. Eating it in food helps to reduce the concentration of fatty alcohol by 8-10%.

• Fruits, vegetables, red berries. Red plant foods contain a common pigment called lycopene. It is he who gives this color to vegetables, fruits and berries. Scientists have not been able to identify a direct relationship between the dynamics of cholesterol and the amount of lycopene consumed, however, according to some reports, including them in the diet can reduce cholesterol levels by almost 18%.

• Peanuts, walnuts, pistachios. They have the ability to remove cholesterol. However, the greatest effectiveness of their action is observed in conjunction with a decrease in the consumption of fatty foods that increase cholesterol levels. In this case, nuts can reduce the rate by 9-10%.

• Barley flour, groats. Barley is more suitable for fighting cholesterol than wheat groats. These are the results obtained by the researchers. Barley is able to lower blood cholesterol by almost 8%.

• Green tea). Traditionally considered a useful product in the East. Although its ability to eliminate cholesterol is lower than other products on this list (about 4-5%), tea consumption is accessible to everyone.

• Chocolate (dark, with at least 70% cocoa powder). Like green tea, it has a minimally pronounced property to eliminate cholesterol (4-5%). However, its consumption is not only not burdensome for a person, but also extremely pleasant.

Is it possible to eat butter, eggs, shrimp, drink alcohol?

Is it possible to oil with high cholesterol?

The active development of the food industry has led to the fact that even the most harmless and familiar products from childhood began to be accused of a high degree of harmfulness to the body. Not bypassed this fate and butter. But is a dairy product that is pleasant in taste and color really so harmful, or is it about eliminating a “natural competitor” in favor of synthetic spreads and margarine?

The main and only argument of supporters of the harmfulness of oil is its high fat content. The fat content of butter varies from 72% to 82%, which is really quite a lot.

However, focusing on this formal indicator, oil opponents did not take into account many other factors:

• Scientific studies have been carried out. The scientists collected two control groups. One actively consumed butter. The other is its substitutes: spread and margarine. During the experiment, it was found that the level of cholesterol in the blood of the subjects from the first control group was not increased, moreover, in some, the cholesterol concentration became lower than the initial value. The members of the second control group had cholesterol levels above the initial level and above the established norm. Formally, this could not be, and spread and margarine are made from synthetic substances and vegetable fats. However, for processing by the body, they require more strength, and, therefore, the liver has to work much more intensively and produce cholesterol;

• Natural butter contains in its composition not only cholesterol, but also a substance such as lecithin. It produces the opposite effect, breaking down cholesterol molecules and reducing its concentration in the blood. The proportional content of lecithin and cholesterol in butter is in balance, thanks to which it can be argued that the butter does not have a harmful effect on the body.

Thus, it is not worth unequivocally believing the recommendations to limit the consumption of butter. Although it contains cholesterol and is high in fat, the cholesterol is balanced by lecithin, and compared to synthetic products, the oil is more accustomed to the body. Therefore, it is relatively easy to digest. The attacks of the advocates of a healthy lifestyle in this case are untenable. However, you should not abuse butter either. In everything, it is important to be guided by a sense of proportion.

Do Eggs Raise Cholesterol?

Every person actively consumes eggs. A chicken egg is present on any table. Recently, however, there have been increasing calls to limit the consumption of eggs, and especially zealous advocates of a healthy lifestyle are in favor of completely eliminating the egg. This position is outdated, and the myth about the harmfulness of eggs has long been debunked.

In the countries of Western Europe and the USA at the beginning of the 1234th century, studies were carried out, according to which it turned out that the egg contains a huge amount of cholesterol, about 100 mg per 70 grams of product, a colossal figure. The peak of cholesterol hysteria came in the 90s. In the West, the myth about the role of eggs in raising cholesterol and the development of atherosclerosis of blood vessels was dispelled in the XNUMXs, in Russia and the CIS countries it still exists.

The problem is that supporters of the cholesterol theory of atherosclerosis and opponents of eggs do not take into account a number of important points.

They proceed from the fact that a high concentration of cholesterol is dangerous in itself and leads to blockage of blood vessels with cholesterol layers (plaques). This is true, but the thesis that the higher the consumption of foods rich in cholesterol, the higher the concentration of cholesterol in the blood is erroneous.

It is important to keep two factors in mind:

• Cholesterol does not exist in free form. It is transported throughout the body by special proteins;

• Cholesterol itself is neither “good” nor “bad”. It becomes such only in “bundle” with proteins.

When cholesterol interacts with transporter proteins, either low-density lipoprotein (aka LDL) or high-density lipoprotein (HDL) is formed. Low-density cholesterol is the so-called “bad cholesterol”. It is he who settles on the walls of blood vessels. High-density – “good cholesterol”.

It is impossible to say unequivocally what cholesterol the fat from a chicken egg will turn into in advance. It all depends on the foods eaten along the way. For example, scrambled eggs fried in butter with sausages will contribute to the production of “bad” cholesterol. A hard-boiled egg is not. But even in this case, not everything is so unambiguous, and this statement is not an axiom.

Thus, there are no restrictions on the consumption of the number of eggs. If a person is healthy, he can eat as many eggs as he wants. The restrictions apply only to individuals who have a specific metabolism that is hereditarily determined, as a result of which “bad” cholesterol is predominantly produced. However, the number of such people is very small.

That is why all over the world dietitians, gastroenterologists, cardiologists have excluded eggs from the list of harmful products.

How much cholesterol is in shrimp?

A few years ago, in the program hosted by Elena Malysheva, a statement was made about the harmfulness of shrimp. According to the presenter, shrimp contain a large amount of cholesterol, and therefore are extremely harmful to health and their consumption can cause the development of atherosclerosis.

Is this really the case? Indeed, these crustaceans are real champions in cholesterol content among all seafood. The value of the concentration of cholesterol in them fluctuates around 190 mg per 100 grams of the product. This is less than in a chicken egg, but still a lot. This does not take into account that the shrimp contains a minimum of fat and saturated fatty acids. Therefore, it simply cannot promote the synthesis of bad cholesterol.

In addition, shrimp contains a lot of useful substances: F, K, Ca, I (necessary for the normal functioning of the thyroid gland), vitamins and other necessary compounds. It turns out a paradox: shrimp should be consumed, because they are very useful, but they should not be consumed, since the cholesterol content in these crustaceans is high.

To understand the topic and finally put an end to the issue of the danger of shrimp, it is worth turning to foreign experience.

By the beginning of the 90s, cholesterol hysteria subsided in Western countries, but talk began about the harmfulness of shrimp. The reason for this was a study conducted in the late 60s, the essence of which was the following experiment.

But in Western countries, shrimps are not considered harmful today. Indirectly, the thesis about the benefits of shrimp can be confirmed by the level of mortality from cardiovascular diseases in Asian countries. So, Japan is on this indicator on the last places.

It is important to keep in mind that cholesterol in foods does not turn into “bad” or “good” by itself, but under the influence of related products. If shrimp is part of any fatty dish, there is a high probability of cholesterol transformation into a harmful form. After frying in butter and when consumed with fatty foods, the benefits of shrimp are sharply reduced, but the harmfulness becomes relevant.

Thus, the information that is transmitted from television screens is not always true. Shrimp, cooked in the optimal way and eaten with the “right” foods, will only bring benefits. Butter frying can increase cholesterol levels, but eating shrimp cooked in “harmful” ways is acceptable in certain quantities. It is important to know the measure.

Does alcohol raise cholesterol?

Among ordinary people, there are two main points of view regarding the effect of alcoholic beverages on the concentration of cholesterol in the blood. Some argue that alcohol is the purest poison that increases the level of fatty alcohol. Others, on the contrary, are confident in the benefits of alcohol and its ability to destroy and remove cholesterol. Both of these representations are incorrect.

When deciding on the effect of alcohol-containing products on cholesterol levels, several points must be taken into account:

• It is important to know what kind of alcohol we are talking about.

• It is important to consider the dosage of drinks.

Most often, people consume vodka, whiskey, wine or cognac to fight cholesterol. They have a different composition and affect the body in different ways:

• Whiskey. Whiskey, prepared on the basis of malt, has a pronounced anti-cholesterol effect. The fact is that this alcoholic drink contains a powerful antioxidant – ellagic acid. It actively fights free radicals and is able to remove excess cholesterol;

• Vodka. Vodka is unable to provide any therapeutic effect (when it comes to cholesterol). Its consumption is not only useless from a medical point of view, but also dangerous. Often, unscrupulous manufacturers use technical alcohol (methyl instead of ethyl) to reduce the cost of production (the so-called “singed” vodka). Methyl can cause severe poisoning, almost always accompanied by complete and irreversible loss of vision. The lethal dose is about half a tablespoon. Thus, in pursuit of lowering cholesterol levels with vodka, you can lose your health, and even life;

• Cognacs, liqueurs. Cognacs and liqueurs are rich in active biological substances. They have a pronounced antioxidant effect and are able to lower cholesterol;

• Dry wine. Like cognac, wine has antioxidant and anti-cholesterol effects.

Thus, of all alcoholic beverages, cognac, malt whiskey and good wines can have a more or less pronounced effect without unnecessary harm to health. But their uncontrolled use brings extremely destructive consequences, and there is no question of any benefit. As with any drug, it is important to follow the “dosage” here.

The therapeutic dose also depends on the type of drink. A completely healthy person with high blood cholesterol is allowed to take:

• 35-45 ml of liquor or cognac;

• 145-155 ml dry red wine;

• 40 ml of malt whiskey.

This amount must be consumed within a week, and not every day. Do not forget that when taking many drugs aimed at combating cholesterol, alcohol is contraindicated. In the case of taking these drugs in parallel with alcohol, there will be no therapeutic effect, and the side effects will become much stronger.

Thus, although alcohol in some doses can have a positive effect on the concentration of cholesterol, it is still not worth resorting to taking it for the sake of treatment.

Food Cholesterol Table

Diet menu for high blood cholesterol

There is no universal diet with an increased concentration of cholesterol in the blood, and there cannot be: the body of each person is unique and requires a special, individual approach. A competent and high-quality diet can only be compiled by an experienced dietitian. However, a simple person can optimize the diet on their own. This is enough to normalize cholesterol levels, if initially it was not too high, and for prevention.

Each of the products has its own characteristics and behaves differently when it enters the human body:

• Milk and dairy products. It is recommended to consume skim milk or milk with a minimum fat content (no more than 1,5%). Kefir – no higher than 2%, and hard cheeses – below 35%. Sour cream and cream are high in fat, so they are generally not recommended to be included in a hypocholesterol diet;

• Butter substitutes (margarine, spread) are not recommended for consumption;

• Olive oil has the greatest effect in terms of lowering cholesterol levels. It is recommended to include it in the diet. In small quantities, the use of other types of vegetable oil (sunflower, corn, etc.) is allowed;

• It is recommended to include low-fat meats in a hypocholesterol diet: beef, veal, poultry. When cooking, it is important to cut off the skin and fat layer, since it contains most of the cholesterol, in addition, fat can provoke the synthesis of its own cholesterol. In no case should you give up meat. Lack of proper nutrition will inevitably lead to anemia and other unpleasant consequences. Ready-made meat products, like sausages, sausages, should be discarded, or eat them in small quantities;

• Offal accumulate a significant amount of cholesterol, so it is best to refuse them (brains, liver, etc.);

• As far as poultry is concerned, it is best to consume turkey. Of all types of meat, it is the least fatty;

• Fish can be consumed without restrictions. However, fish caviar is not worth eating;

• Eggs can also be consumed without any restrictions. However, if there were patients with cardiovascular diseases in the family, and there are suspicions of elevated cholesterol levels, it would be better to limit the number of eggs to 4 per week. This is for the yolks. Proteins can be consumed in any amount;

• A good way to lower blood cholesterol levels is to consume plenty of fresh vegetables and fruits (at least 400-500 grams per day). Grapes, beets, zucchini and eggplants are especially effective;

• When using a hypocholesterol diet, it is recommended to eat bran and pasta. Bran and high-quality pasta have a high density and are rich in fiber. Fiber will not allow cholesterol to be absorbed through the walls of the intestines and penetrate into the blood;

• In moderate therapeutic doses, doctors advise drinking good alcoholic beverages;

• To lower the concentration of cholesterol, it is also worth eating as many nuts as possible, as well as legumes. It is especially important to eat legumes (beans, lentils, etc.) in conditions of lack of animal protein. The protein contained in legumes, although unable to completely replace animal proteins, is closest to them, therefore a sharp reduction in meat consumption (if there was one before) will not become excessive stress for the body;

• Sweets, smoked meats, fast food and other harmful foods should be excluded from the diet until the level of cholesterol in the blood is normalized;

• When preparing dishes, preference should be given to stewing and boiling. Frying – only in vegetable oil.

Menu for 1 day

An approximate menu for high cholesterol may look like this:

• First breakfast: buckwheat porridge (130-150 grams), fruits (1 citrus, apple or pear), tea or coffee without sugar (can be with honey).

• Lunch: fresh vegetable salad (230-250 grams), seasoned with vegetable oil or lemon juice, a glass of carrot juice.

• Lunch: 300-350 ml vegetable soup, 1-2 steamed chicken cutlets, 130 grams of grilled vegetables, a glass of citrus juice and 1 slice of bread.

• Snack: 120 grams of oatmeal and a glass of juice.

• Dinner: 220 grams of fish, 130 grams of steamed or stewed vegetables, a glass of tea and a slice of bread.

Thus, proper and rationally built nutrition plays a much greater role in controlling cholesterol levels than the choice of specific foods. By themselves, food, even being extremely saturated with cholesterol, does not always lead to harmful effects on the body. It is important to understand how they act on each other. Only an experienced nutritionist can take into account all the subtleties.