Example Diet to Lower Cholesterol

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Premise

The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.

Diet for high cholesterol

The diet to fight high cholesterol (or hypercholesterolemia) is a balanced caloric regime essentially characterized by:

• Shortage of saturated fats (<7-10% of total energy) and trans fats (the least possible intake)
• Cholesterol shortage (<200mg / day)
• in relation to the total contribution (about 25-30% of kcal / TOT), rich in unsaturated fatty acids, better if polyunsaturated and / or essential
• Richness of dietary fiber (up to 30g / day) with a preference for soluble fiber

These basic concepts can be combined with other "supplementary" devices that are extremely useful in the fight against high cholesterol; each of them is both GENERIC, that is positively influences the reduction of the overall cardiovascular risk, that SPECIFIC, since it further contributes to the reduction of hypercholesterolemia:

• IPO-caloric diet, ie the coverage of 70% of the calories needed to maintain the weight that promotes weight loss and consequently all the metabolic parameters
• Level of elevated physical activity and the beginning of physical and additional activity is desirable, useful both for the increase in energy expenditure and for the improvement of the balance between good cholesterol (HDL) and bad cholesterol (LDL) increasing the first up to 10-15%.
• Abolition of smoking, as it negatively affects blood aggregation and arterial elasticity.

Furthermore, aware of the fact that high cholesterol increases cardiovascular risk at least as high as hypertension and diabetes, other useful concepts for the purpose of the QUOTE are:

• Moderation in the consumption of food stored using sodium chloride (NaCl) and elimination of added cooking salt - against hypertension
• Limitation of glycemic peaks through moderation of loads and glycemic indexes of meals.

Ultimately, from an application point of view, food preferences in diet writing should respect these guidelines:

• Consume at least 3 portions of fish rich in ω3 per week
• Prefer lean white meat (without skin) to fat red meat and some offal
• Eliminate animal fats from seasoning: butter, lard and lard
• If desired, consume dried fruit in the right portions (NOT RECOMMENDED in obesity or in the tendency to hyper-feeding)

NOTES : clinical studies show that by adopting a diet targeted for high cholesterol, blood levels of LDL cholesterol can decrease by up to 20-30%.

Example Diet for High Cholesterol

INDICATED FOR:

• Male subject, sedentary, 50s, BMI 28 (overweight), total blood cholesterol 350mg / l and HDL 30mg / l, calorie requirement 2300kcal / day;

  PLEASE NOTE: to view another example of a high cholesterol diet, indicated for an Employee, total blood cholesterol 350mg / l and HDL 30mg / l, menopause, sedentary that does not practice sport, click here

NOTE:

• low calorie estimated at around 1600kcal / day.

Example Diet to Lower Cholesterol Day 1

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NB . The calories shown above are approximate as they are rounded; the menu represents a purely indicative example and has not been subjected to an in-depth numerical control of the percentage balance of nutrients.

Useful supplements in the diet for high cholesterol

There are some dietary supplements useful for controlling cholesterol levels; they are chemically different and if used synergistically they can favor a multifactorial reduction of the absorbed cholesterol (attention to the liposoluble vitamin deficiency) and of the circulating one:

• Soluble fibers: psyllium seeds, glucomannan, pectin, guar gum and karaya; the psyllium fiber, for example, in doses of 5-10 grams / day, can reduce LDL cholesterol levels by 3-10% thanks to the reduction of intestinal cholesterol absorption
• Phytosterols: 1.5-2 g / day can reduce LDL cholesterol levels by 6-12mg / dl thanks to the reduction of intestinal cholesterol absorption
• Chitosan: polysaccharide typical of shellfish carapace; it is taken in quantities of 1-1.2g at a time and reduces the intestinal absorption of cholesterol
• Artichoke extract: 1-1.5g / day standardized in cynarin or chlorogenic acids can reduce cholesterol levels by 15-20%
• Fermented red rice: 10 mg / day of monocline from fermented red rice can lower LDL cholesterol levels by 15-25%
• Beta-glucans: 50-200mg / day of these polysaccharides are able to reduce LDL cholesterol levels to reduce intestinal cholesterol absorption
• Lecithin and soy proteins: 5-15mg / day of lecithin distributed in 2-3 administrations and 20-50g of soy protein can lower cholesterol both by reduction of absorption and by metabolic effect on LDL
• Fatty acids PUFA ω3, ω ‰ 6, ω ‰ 9: PUFA fatty acids interact with lipoprotein metabolism; the ω3 reduce the levels of triglycerides (implicated in the mechanism of atherogenesis ), the ω ‰ 6 lower the total cholesterol, the ω ‰ 9 lower exclusively the LDL cholesterol (bad).