Cholesterol cholesterol lowering diet at home

Hypocholesterol diet - an independent nutrition system, specially designed to reduce the "bad" cholesterol in the blood. People suffering from diseases of the heart and blood vessels can adhere to the technique at home (hospital stay is optional). The diet also allows patients to lose weight.

Principles and essence of the anti-cholesterol diet

A hypocholesterol diet (at home, to lower cholesterol, you must carefully weigh portions) is aimed at improving the functioning of the internal systems. It is impossible to completely exclude products containing fat-like sterol. The human body in the process of life independently synthesizes cholesterol, which is necessary for the production of hormones.

Experts recommend adhering to moderate diets that are combined with physical activity. This allows you to increase the intensity of blood flow and minimize the risk of cholesterol deposition on the vascular walls.

The main principle of these diets is to reduce the amount of animal fats. They are replaced with unrefined vegetable oils. The nutritional system allows you to normalize lipid metabolism and increase the content of HDL. Phytosterols, polyphenols and pectin must be present in the permitted products. It is important to make the diet as varied and balanced as possible.

A prerequisite is compliance with the drinking regime. Chicory drink, green tea, and still water are all allowed drinks.

Indications for dietary restriction

A hypocholesterol diet at home to lower cholesterol is prescribed for people suffering from atherosclerosis. Experts recommend adhering to this technique for patients with diseases of the cardiovascular system. The main goal of the diet is to lower blood cholesterol.

The technique is assigned to people suffering from:

• aneurysm of the arteries;
• cardiac arrhythmia;
• heart failure;
• varicose veins;
• thrombosis of the arteries.

The therapeutic diet is indicated for people suffering from obesity and arterial hypertension. Most diseases of the cardiovascular system are associated with damage to large vessels. At risk are people who have been diagnosed with hyperlipidemia (their blood cholesterol level is 2 or more times higher than normal), diabetes mellitus.

The diet can be followed by patients with coronary heart disease and people who systematically abuse alcohol and tobacco.

Contraindications to cholesterol-free diets

A hypocholesterol diet for lowering cholesterol at home has a number of contraindications. The technique is not suitable for pregnant and breastfeeding women, adolescents and the elderly. Exhaustion is also considered an absolute contraindication.

Table of allowed and prohibited foods with a hypocholestrin diet

A cholesterol cholesterol diet at home to lower cholesterol involves dietary adjustments. During this period, it is necessary to prepare dishes from low-fat river and sea fish. Fillet contains a large amount of minerals necessary for the vital activity of the body. Seaweed is added to salads. The daily norm of fish is at least 100 g.

The diet should contain lean poultry (chicken, turkey) and rabbit meat. First courses (beetroot soup, cabbage soup, borscht) are cooked without frying. You can add a little cereal to them. White wheat bread is replaced with rye, bran or grain bread.

Oatmeal, buckwheat and rice porridge cook well. You can use a small amount of durum wheat pasta. The daily norm of vegetables and fruits is at least 450 g. They are used as independent dishes or as a side dish for fish and meat. Legumes should be present in the diet. They are considered a source of vegetable protein.

Flax and sesame seeds are added to salads and main courses. The diet may contain freshly squeezed juices (grapefruit, orange, apple). To speed up the process of elimination of "bad" cholesterol, they can be diluted with fresh vegetable juices. Also, experts recommend drinking oatmeal jelly 2-3 times a week.

It is impossible to completely abandon dairy products. No more than 2-3 chicken eggs are eaten per week. Protein can be consumed in unlimited quantities. Low-fat cream and sour cream are added to ready-made meals. For dressing salads, use unrefined vegetable oil.

Allowed Products Table:

Category I	Name	Category II	Name
Vegetables and greens	Lentils	Nuts, seeds	Earthy, walnut
Garlic	Almond
Dill	Linen
Pumpkin	Fenugreek
Jerusalem artichoke	Sunflower
Tomatoes	Cereals	Wheat
Asparagus	Oatmeal
Soy	Buckwheat
Celery	Barley
Beet	Dairy products	Cream
Iceberg lettuce	Sour cream
Parsley	Hard cheese
Bell pepper	Kefir
Squash	Tan
Cucumbers	Cottage cheese
Carrot	Tofu cheese
Onion	Meat and meat products	Chicken
Leek	Turkey
Cauliflower	Beef
Brussels sprouts	Lean veal
Broccoli	Rabbit meat
White cabbage	Seafood and fish	Hake
Zucchini	Pollock
Eggplant	Flounder
Spinach	Blue whiting
Parsley	Perch
Legumes	Beans	Zander
Peas	Asp
Chickpea	Bream
Fruits and berries	Apples	Oils	Sesame
Peaches	Olive
Nectarines	Cotton
Mandarins, lemons	Corn
Red and black currants	Spices and condiments	Dried basil
Gooseberry	Paprika
Pears	Salt
Grapefruit	The drinks	Green tea
Grenades	Chicory drink
Oranges	Still mineral water

Unlike most diets, the cholesterol diet allows small amounts of alcohol to be consumed. Preference should be given to red or white wine. The daily rate should not exceed 100 ml. Beer (including non-alcoholic) must be discarded.

6 healthy and safe anti-cholesterol diets

The list of the safest hypocholesterol diets includes the following methods:

• Dash diet;
• Table number 8;
• Table number 10;
• Seafood diet;
• TLC diet;
• Sonoma Diet.

The basic principles of the systems may vary.

Dash diet

Dash Diet (Dietary Approaches to Stop Hypertension) is prescribed for people with hypertension. Its main principle is the inclusion in the diet of foods containing potassium, magnesium, calcium and the elimination of cholesterol, saturated fat and sodium from it.

The essence of the power supply system:

• Partial refusal of salt (no more than 5-6 g per day). Only ready-made meals can be added. All foods containing sodium chloride in excess (sausages, preserves, smoked marinades and fast food) must be completely excluded from the diet.
• Wheat bread is replaced with rye, bran, and grain bread. Instead of pasta, brown rice can be used.
• Inclusion of sprouted grains and other cereal products in the diet.
• Increasing the amount of fruits and vegetables. The daily norm is at least 600 g.
• Elimination of animal fats from the diet and replacing them with vegetable oil. The daily rate is no more than 60 ml.
• Inclusion in the menu of fermented milk and dairy products of low fat content (no more than 3.2%).
• Inclusion of seeds and legumes in the menu. The daily norm is no more than 50 g.
• Complete rejection of products containing simple carbohydrates (sugar, sweeteners and sweets, confectionery).

The daily diet should include:

• cereals and baked goods (up to 4 glasses of rice);
• fish and meat products (up to 200 g of meat, up to 250 g of fish);
• fresh vegetables - 450 600 g;
• fresh fruit - 200-300 g;
• low-fat dairy products - 700 ml;
• vegetable oils - 2-3 tbsp. l.

The energy value of the dietary food is 2000 kcal per day. In addition to restoring the functioning of internal organs and lowering blood cholesterol, the diet allows you to get rid of excess weight.

Red dietary meat is allowed to be baked or boiled. Heat treatment means cooking rabbit, turkey or chicken fillets without adding ready-made seasonings, salt and spices.

The cereals in the first courses must be boiled well. Vegetables can be stewed in their own juice, boiled and baked with the addition of a small amount of vegetable oil (no more than 1 tbsp. l.). Sour cream and cream are added to ready-made meals. Chicken eggs can be consumed no more than 3 times a week. On the basis of fresh berries and fruits, jelly, jelly and compotes are prepared without adding sugar.

Up to 2 liters of herbal decoctions, berry, vegetable, fruit juices, non-carbonated mineral water, rosehip decoction, green or black weak tea are consumed per day.

Sample menu:

Days	Meals	Sample menu	Serving weight
First day	Breakfast	Boiled rice with creamy sauce, steamed chicken.	200 g
Lunch	Vegetable slices, 1-2 apples or pears.	150 g
Dinner	Pollock baked with vegetables, soup with potatoes and minced turkey meatballs.	250-300 g
Afternoon snack	Freshly squeezed orange juice, oatmeal cookies.	150 g
Dinner	Rabbit thigh stewed with zucchini and cauliflower blossoms.	200 g
Second day	Breakfast	Cottage cheese with cream without sugar, boiled chicken egg.	200 g
Lunch	Carrot, cucumber, mint and orange smoothies, biscuits.	150 g
Dinner	Cabbage soup with cabbage, beets and potatoes, turkey leg baked in foil.	250-300 g
Afternoon snack	Green tea, fruit cuts.	150 g
Dinner	Steamed chicken cutlets with mashed potatoes, tomato and cucumber salad.	200 g
The third day	Breakfast	Rice porridge with milk, orange or tangerine.	200 g
Lunch	Almonds or peanuts, tea.	150 g
Dinner	Chicken soup with egg and noodles, stewed turkey in sour cream.	250-300 g
Afternoon snack	A sandwich with cheese, a glass of kefir.	150 g
Dinner	Fish on a vegetable pillow, vinaigrette.	200 g

It is necessary to completely exclude from the diet the meat of waterfowl, offal, sausages, canned meat fish, smoked, salted fish, mushrooms and sauces based on them.

It is recommended to refuse fatty cottage cheese, sour cream, cream. Confectionery products containing cream, ice cream, cocoa, chocolate must not be consumed. Jams, preserves, black coffee, strong tea are also prohibited.

People who follow the Dash diet need to limit the consumption of alcoholic beverages, soda, which contains sodium, grapes, ready-made marinades and pickles.

Table number 8

Table number 8 according to Pevzner is a dietary food system that is prescribed for obese people. There are several main options for the technique (depending on the degree of the disease). Energy value is 1600-1800 kcal per day. Proteins account for 60% (90-110 g), fats - 30% (75-85 g), carbohydrates - 10% (120-140 g).

It is necessary to limit the amount of salt consumed (no more than 5 g per day). Proteins should prevail in the dishes. Animal fats are replaced with vegetable oils. allowed to eat lean meats, soy products and legumes.

Experts recommend making a diet in advance. It is necessary to completely exclude simple carbohydrates (jams, sweets, jams, sugar) and sweeteners (sorbitol, xylitol, fructose) from it.

Carbohydrates need to be evenly distributed between meals. Meals should have a low glycemic index. It is advisable to exclude bread from the diet completely. To make the dishes hearty, you need to add foods containing a large amount of dietary fiber (bran, raw vegetables) to them.

The diet should contain:

• tomatoes;
• turnip;
• pumpkin;
• zucchini;
• White cabbage;
• cauliflower;
• broccoli;
• spinach;
• cucumbers;
• radish.

Vegetables that need to be limited (no more than 200 g per day):

• swede;
• beet;
• carrot;
• potato;
• green pea.

The diet implies a partial restriction of meat and dairy products. When losing weight, kefir, tan, cottage cheese, hard cheese may be present in the diet. You can eat lean beef, veal, chicken, turkey.

Products containing hidden fats (cookies, confectionery, nuts, ice cream, sausages, offal) must be excluded from the diet. You can eat meals that contain omega-3 acids (capelin, halibut, soybean and flaxseed oil).

The dieter should be getting enough vitamins and minerals, therefore, fresh fruits are included in the diet:

• apples;
• pears;
• tangerines;
• oranges;
• lemons;
• grapefruit;
• pineapples;
• grenades.

In case of persistent hypertension, it is best not to add salt to the dishes at all. It is necessary to completely abandon alcoholic beverages, ready-made sauces, seasonings, spices and hot snacks.

Sample menu:

Days	Meals	Sample menu	Serving weight
The first day	Breakfast	Fruit salad with yogurt, green tea.	100 g
Lunch	Freshly squeezed juice, oatmeal cookies.	100 g
Dinner	Chicken noodle soup, boiled egg, tomato and cucumber salad.	150-200 g
Afternoon snack	Cottage cheese with raisins.	100 g
Dinner	Fish baked with cauliflower and broccoli, fresh cucumber.	150 g
Second day	Breakfast	Cheesecakes, apple juice.	100 g
Lunch	Unflavored yogurt, pear or apple.	100 g
Dinner	Cabbage soup, steamed turkey fillet.	150-200 g
Afternoon snack	Cereals, cheese, orange.	100 g
Dinner	Tomato and cabbage salad, boiled beef.	150 g
Day three	Breakfast	Buckwheat porridge with skim milk, egg.	100 g
Lunch	Fruit and vegetable fresh, cracker.	100 g
Dinner	Fish soup with vegetables and pearl barley, vinaigrette.	150-200 g
Afternoon snack	Sugar-free curd mixture, freshly squeezed juice.	100 g
Dinner	Chicken stew with brown rice garnish.	150 g

Experts recommend regularly spending fasting days on kefir, cottage cheese, vegetables and fruits. Allowed products are stewed without adding vegetable oil, steamed or boiled.

Table number 10

Table number 10 is prescribed for signs of circulatory disorders. The main indications are cardiosclerosis, atherosclerosis, hypertension and heart defects.

Features of dietary nutrition:

• limiting drinks that irritate the central nervous system (coffee, black tea, alcoholic beverages);
• exclusion from the diet of fatty broths, fried foods, seasonings, pickles, hot snacks, fatty fish and meat;
• limiting the amount of cereals, flour products and sugar consumed;
• limiting the amount of vegetable and butter (no more than 20 g per day).

Food should contain carbohydrates (380-400 g), fats (70-80 g) and proteins (100-110 g). You must consume at least 1.5 liters of liquid per day. Dishes are best not salted (the norm is 5 g). Eating should be regular, the diet implies the presence of snacks.

To maintain the level of magnesium and potassium in the blood, the following foods must be included in the diet:

• beef;
• potato;
• carrot;
• bran bread;
• beets;
• dried apricots;
• prunes;
• cabbage;
• oatmeal;
• milk;
• raisin;
• millet;
• rice.

The diet must include first courses made from cereals and vegetables. They are cooked in low-fat chicken broth or in water. Meat, fish are baked or boiled, vegetables are used as a side dish. The diet may contain low-fat dairy products. You can eat 3-4 eggs per week.

In small quantities, buckwheat, barley, millet and pasta are added to the first and second courses. On the basis of fresh berries and fruits, jellies, compotes and jelly are prepared. Sour cream, tomato or low-fat cream are added to sauces from vegetable broths. Rosehip tea is shown daily.

Sample menu:

Days	Eating	Sample menu	Serving weight
First day	Breakfast	Boiled chicken, vegetable cuts.	150-200 g
Lunch	Green or black tea, sugar-free oatmeal cookies.	150 g
Dinner	Soup with fish and potatoes, cabbage salad, cucumber.	250-300 g
Afternoon snack	Freshly squeezed juice, cottage cheese with raisins.	150 g
Dinner	Lean beef stew with brown rice garnish, fresh cucumber.	200 g
Second day	Breakfast	Milk porridge with buckwheat and raisins, freshly squeezed juice.	150-200 g
Lunch	Yogurt with fresh berries, fruits (any to choose from).	150 g
Dinner	Borsch with beets, fresh cabbage and rye croutons, rabbit thigh in sour cream.	250-300 g
Afternoon snack	Prunes, dried apricots	150 g
Dinner	Braised cabbage, fish baked in foil (cod, pike perch, pollock, hake), tomato and green onion salad.	200 g
The third day	Breakfast	Steamed omelet, a handful of fresh berries.	150-200 g
Lunch	Fruit jelly, biscuits.	150 g
Dinner	Rice soup, stewed chicken with zucchini in cream.	250-300 g
Afternoon snack	Milk pudding, oatmeal cookies.	150 g
Dinner	Steamed turkey meatballs, salad with corn and pickles.	200 g

It is necessary to exclude smoked, salted, canned, fatty foods from the diet.

It is not recommended to use:

• mushrooms;
• spinach;
• sorrel;
• radish;
• radish;
• ice cream;
• chocolate;
• horseradish;
• mustard;
• strong coffee and tea.

Beef offal, lard and fatty pork must be discarded. Fats of animal origin are excluded from the diet. You cannot eat waterfowl meat (regardless of the cooking method).

Sea diet

A hypocholesterol diet can be followed at home. To lower cholesterol, meals are prepared only from approved foods. It is indicated for people suffering from Alzheimer's disease, pathologies of the heart, blood vessels and diabetes mellitus. The diet should be balanced. Experts recommend giving up alcohol, sweets, ready-made sauces, fast food and convenience foods. We should try to make the menu as varied as possible.

Food is compared to a "pyramid":

• its top is food rich in carbohydrates;
• center - products containing proteins;
• the basis is fat-containing dishes.

The diet includes 5 meals a day: 3 main meals and 2 snacks.

It is necessary to limit the use of:

• dairy products;
• nuts and seeds;
• sea ​​fish;
• poultry meat;
• confectionery.

Sample menu:

Days	Meals	Sample menu	Serving weight
The first day	Breakfast	Muesli with milk and fresh berries, apple juice.	150 g
Lunch	Cereal crisps with tofu or feta cheese.	100 g
Dinner	Fish with brown rice in wine sauce, tomato and chicken breast salad.	150-200 g
Afternoon snack	Low-fat kefir or natural yoghurt without additives.	100 g
Dinner	Beef stew with vegetables garnished with pasta.	150-200 g
Second day	Breakfast	Cottage cheese with prunes or raisins without sugar.	150 g
Lunch	Fruit platter, orange juice.	100 g
Dinner	Cabbage soup with chicken, stewed in broccoli cream.	150-200 g
Afternoon snack	Oatmeal cookies, chicory drink.	100 g
Dinner	Steamed turkey thigh, green peas and green beans salad.	150-200 g
Day three	Breakfast	Boiled egg or steamed omelet, fresh cucumber.	150 g
Lunch	Rice cakes, raspberry and blueberry jelly.	100 g
Dinner	Beetroot with lean pork, salad with potatoes and corn.	150-200 g
Afternoon snack	Freshly squeezed carrot and orange juice, biscuits.	100 g
Dinner	Saltwater fish baked with vegetables (asparagus, broccoli).	150-200 g

Dishes can be alternated with each other. Skipping meals is not recommended.

TLC diet

The TLC diet is a fairly popular technique for lowering blood cholesterol levels. People adhering to this system must completely abandon animal fats.

When compiling the menu, you must follow a number of rules:

• complete exclusion from the diet of sweet carbonated and alcoholic beverages;
• drinking water with lemon (up to 1 liter per day);
• consumption of fish or meat (no more than 150 g per day);
• enriching the diet with fresh fruits and vegetables;
• the use of only low-fat dairy products;
• a complete rejection of sweets and pastries;
• replacement of ready-made sauces with vegetable oils.

During the TLC diet, it is necessary to calculate the calorie content of foods. For men, the daily energy value is 1600 kcal, for women - 1200 kcal. The rate of fat is no more than 7%.

Sample menu:

Days	Meals	Sample menu	Serving weight
The first day	Breakfast	Buckwheat porridge on the water.	100 g
Lunch	Fresh fruits	100 g
Dinner	Boiled lean beef, brown rice.	100-150 g
Afternoon snack	Carrot and cucumber fresh.	100 g
Dinner	Steamed fish with mashed potatoes.	150 g
Second day	Breakfast	Cottage cheese without additives.	100 g
Lunch	Fruit salad (low-fat yogurt dressing).	100 g
Dinner	Potato soup with rice, cucumber.	100-150 g
Afternoon snack	Kefir, grain loaf.	100 g
Dinner	Vegetables stewed in their own juice.	150 g
Day three	Breakfast	Steamed omelet, apple.	100 g
Lunch	Orange, pear or pomegranate.	100 g
Dinner	Okroshka, boiled meat.	100-150 g
Afternoon snack	Kefir, oatmeal cookies.	100 g
Dinner	Mackerel in foil, baked zucchini.	150 g

It is not recommended to add sugar and other sweeteners to drinks (weak tea, coffee).

Sonoma Diet

The Sonoma diet is a rather original technique that allows you to reduce the level of bad cholesterol in the blood. It is necessary to purchase plates of different diameters in advance: with their help, you can control the portion size.

Basic Rules:

• breakfast is placed in a plate with a diameter of 17.5 cm;
• dinner and lunch are eaten from a plate with a diameter of 22.5 cm.

It is necessary to completely abandon animal fats. They are replaced with vegetable ones. Diet involves the inclusion of fiber-rich foods in the diet.

It is based on:

• cereals and cereals (flakes, bread, brown rice, buckwheat, barley, oat, pearl barley);
• non-starchy vegetables (cauliflower, green beans, tomatoes, bell peppers);
• fermented milk products with a fat content of no more than 3.2%;
• lean meats (beef, rabbit, chicken, turkey).

It is necessary to completely abandon sweet, starchy, salty, smoked foods. The diet involves 4 meals a day.

Sample menu:

Days	Meals	Sample menu
The first day	Breakfast	Oatmeal porridge with milk, apple juice.
Dinner	Soup with noodles and beef, green beans salad.
Snack	Pear, orange or tangerine.
Dinner	Halibut with vegetables in foil, boiled potatoes.
Second day	Breakfast	Buckwheat porridge, egg.
Dinner	Chicken thigh baked with mushrooms.
Snack	Baked apples with cinnamon.
Dinner	Boiled beetroot and sauerkraut salad, steamed turkey fillet.
Day three	Breakfast	Muesli with milk, raspberries and pears.
Dinner	Soup with noodles in chicken broth, boiled breast.
Snack	Fermented milk drink, oatmeal cookies.
Dinner	Steam cutlets made from minced meat or fish with wild rice garnish.

It is necessary to completely abandon alcoholic, energy and highly carbonated drinks.

Side effects of strict cholesterol-free diets

Hypocholesterol diets in most cases do not provoke the development of side effects. First 24-48 hours the patient may feel mild weakness and nausea. Ailments go away on their own after the body gets used to the new diet.

Cholesterol-lowering hypocholesterol diets can be considered an adjunct treatment for diseases of the cardiovascular system. It is necessary to purchase scales in advance so that you can independently control the amount of portions at home. To avoid disruptions, you need to adhere to the basic principles of the systems.

Video about cholesterol diet

Diet to lower cholesterol: