Low cholesterol diet: foods, pros and cons of the diet
A low-cholesterol diet allows you to include in your regular diet foods that help lower cholesterol.
Cholesterol is vital for humans and is a special fat-like substance that is part of all organs and tissues. In particular, the compound is contained in cell membranes, and many hormones are produced from it. For example, sex hormones.
In addition, cholesterol is necessary to maintain the correct functioning of the central nervous system and regulate the digestion process.
Most cholesterol is produced in the liver. In addition, cholesterol enters the body with food. In the blood, cholesterol is bound to certain particles (cholesterol + protein), which are called lipoproteins. The particles have different densities and different properties.
There are low-density lipoproteins (LDL) and very low-density lipoproteins (VLDL). The latter are called "bad" because they deliver cholesterol to the vessel wall, which subsequently leads to blockage of the lumen, i.e. to the formation of an atherosclerotic plaque. "Good" high-density lipoproteins (HDL) are designed to remove cholesterol from the vessel wall.
Except for a small number of people with familial hypercholesterolemia, cholesterol levels are usually related to poor diet.
Rational nutrition is a balanced regular (at least 4 times a day) diet with limited salt intake. Research by scientists has shown that if you limit salt intake, the risk of myocardial infarction and other heart accidents can be reduced by 25%.
It is very useful to increase the consumption of foods containing potassium and magnesium (beets, apricots, seaweed, raisins, zucchini, pumpkin, buckwheat).
Deputy Chief Physician for Medical Affairs of the Healthcare Institution, the 6th City Clinical Hospital of Minsk , T.V. Malaya shared the main recommendations for following a low-cholesterol diet.
- Food should be varied, energy intake should be optimal to maintain ideal weight.
- Consumption of the following foods should be encouraged: fruits and vegetables, whole grain cereals and breads, low-fat dairy products, lean meats, fish.
- It is recommended to consume products containing fish oil and omega-3, which have special protective properties.
- Total fat content should be no more than 30% of the total energy content, and saturated fat content should not exceed one third of all fat consumed; the amount of total cholesterol consumed should be less than 300 mg/day.
- In a low-calorie diet, saturated fats should be replaced partly by carbohydrates and partly by monounsaturated and polyunsaturated fats from vegetables and seafood.
To prevent atherosclerosis, it is recommended to eat more fruit - at least 400 g or 5 servings per day: 1 serving = 1 apple/1 banana/1 orange/1 pear/2 kiwis/2 plums/1 tablespoon dried fruit/1 large slice of melon or pineapple/1 glass of juice. The amount of boiled or fresh vegetables in the diet should be at least 400 g (2 cups).
The main principles of nutrition recommended for the prevention of atherosclerosis and dyslipidemia (dyslipidemia is a hereditary or acquired condition characterized by a disorder of the formation, metabolism and removal of lipoproteins and fats from circulation, which leads to an increase or decrease in their content in the blood) are the following.
- Regular consumption of a variety of vegetables and fruits (fresh vegetables for dessert).
- The ratio between saturated, mono- and polyunsaturated fats should be 1:1:1.
- Moderate consumption of dairy products (skim milk, low-fat cheese and low-fat yogurt).
- Fish and poultry (without skin) should be given preference over meat products.
- When choosing meat products, choose meat without layers of fat.
- Eat no more than 2-3 eggs per week (the consumption of yolks is limited, but not the whites, which can be unlimited).
In conclusion, it should be noted that even small changes in lifestyle can slow down the aging of the heart, and when choosing healthy foods, all patients should receive professional advice on food choices and follow a diet that is associated with a minimal risk of developing CVD.
