Diet in high cholesterol in women

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The human body produces such a quantity of cholesterol, which is enough for the normal functioning of all systems and organs. But with an improperly organized dietary system, the substance in question is in abundance in the blood. To cope with this problem and protect your body from dangerous consequences will help a special diet with increased cholesterol.

Why is excessive cholesterol dangerous for women?

The excess amount of this substance falls on the walls of the vessels and begins to actively accumulate on them. Over time, such deposits become a dense “plaque” that does not allow the blood to circulate normally. This is a very dangerous phenomenon, which can lead to the withering away of the tissue of an important organ and, accordingly, to a stroke or a heart attack.

In the body, a young woman produces enough hormones that can control a healthy cholesterol level. This is especially true for the period of pregnancy and lactation. With age, the hormonal background of the fair sex can be violated. The situation in the menopause worsens. To avoid heart attack and / or stroke, you need to adhere to a special diet.

Features and rules of the diet with increased cholesterol in women

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The main feature of the diet in question is a reduction in the daily ration of the amount of foods high in fat (and in some cases, their complete elimination is required). To competently make up your menu, you need to study the tables of cholesterol content in different dishes. For example, in 100 g smoked sausage – this is just 100 mg of dangerous substance, and in 100 g of mayonnaise – all 480 mg. The leader in the content of cholesterol was the egg yolk – 300 mg of the substance in 100 g of the product.

With a diet for high cholesterol, women will also need to follow other rules:

  1. Meat products should be consumed in an amount not exceeding 100-120 g per day.
  2. It is excluded to fry any dishes using oil. This method of heat treatment of products is replaced by cooking, baking, quenching, steaming.
  3. Every day you will need to eat lots of fruits, berries, raw vegetables, cereals, fresh herbs.
  4. It is advisable to include pectin in the menu. This unique substance “knows how” to bind bad cholesterol. It is found in citrus fruits, carrots, pumpkins, watermelons.

The recommended amount of fluid per day will depend on the individual characteristics of the body. If there are no obvious problems with the urinary system, you can drink up to 2 L per day. It should be pure still water.

Patients with hypertension and renal ailments should reduce this figure to 1,5 L per day. In both cases, the amount of salt consumed decreases, which delays excess fluid in the body. You need to know that many semi-finished products and finished products, including bread, contain a lot of salt.

In general, the diet with the diet in question can be made independently. The main thing is to stick to the table of allowed and forbidden products. To make it easier for yourself, it is necessary to take as the basis of the menu a variant composed by an experienced nutritionist. It is designed for 7 days.

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On Monday, breakfast will be an omelet (exclusively from egg whites) and freshly squeezed fruit and vegetable juice. For lunch, you can eat any vegetable soup, veal soufflé, stewed zucchini. For dinner – casserole from boiled fish. Snacks are made from vegetable salads dressed with lean oil, bread and broth of rose hips.

On Tuesday, for breakfast, buckwheat is used without milk and butter. For lunch – cereal soup with tomato juice, veal cutlet and vegetable stew. For dinner – baked potatoes with boiled chicken breast, fresh cucumber. Snacks: baked apples, low-fat kefir.

On Wednesday morning, you can eat porridge with fresh or frozen berries. For lunch – soup from vegetables, buckwheat with stewed fish. For dinner – stewed eggplant and veal meatballs. Snacks: nuts, low-fat cottage cheese with a banana.

On Thursday, breakfast is prepared with oatmeal with milk (with a minimum fat content). For dinner – pumpkin soup with wheat, baked in foil chicken breast. For dinner – a pair of cheese cakes. Snacks: natural yoghurt without sugar and other additives, rye and rice loaves.

On Friday, you can start the morning with a curd-curdled casserole (from low-fat cottage cheese). At lunch, eat the ear with pearl barley and stewed vegetables. For dinner – buckwheat with a steam chop from a bird. Snacks: fruit salad, nuts.

On Saturday, for breakfast, a pumpkin salad with carrots and apples is prepared, chicken meatballs. For lunch – lentil soup and braised sea fish. For dinner – boiled rice with veal soufflé. Snacks: steam cheese cakes, rye or rice loaves.

Sunday begins with rice mush and freshly prepared fruit jam. For lunch, soup from vegetables and steamed fish cutlets are served. For dinner – a large portion of vegetable salad with herbs, boiled poultry fillets. Snacks: banana, unsweetened yogurt.

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Miriam Josey
Miriam Josey is an RD and expert in healthy diets and sustainable lifestyles. She has a B.S from Cal State (Nutritional Science) and an M.S. from the University of Southern California (Nutrition, Healthspan, and Longevity). Miriam’s professional chef certificate allows her to develop rich, non-restrictive diets for weight loss.


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