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- Lack of saturated fat (<7-10% of total energy) and trans fat (the lowest possible intake)
- Low cholesterol (<200mg / day)
- In relation to the overall intake (about 25-30% of kcal / TOT), richness in unsaturated fatty acids, preferably polyunsaturated and / or essential
- Rich in dietary fiber (up to 30g / day) with a preference for soluble fiber
These basic concepts can be associated with other "additional" measures extremely useful in the fight against high cholesterol; each of them is both GENERIC, that is, it positively affects the reduction of the overall cardiovascular risk, and SPECIFIC, since it further contributes to the reduction of hypercholesterolemia:
- Low-calorie diet, i.e. the coverage of 70% of the calories necessary to maintain weight that promotes weight loss and consequently all metabolic parameters
- High level of physical activity and start of desirable supplementary physical activity, useful both for increasing energy expenditure and for improving the balance between good cholesterol (HDL) and bad cholesterol (LDL) by increasing the former up to 10-15%.
- Abolition of smoking, since it negatively affects the aggregation of blood and the elasticity of the arteries.
Furthermore, aware of the fact that high cholesterol increases cardiovascular risk at least as much as hypertension and diabetes, other concepts useful for PREVENTIVE purposes are:
- Moderation in the consumption of foods preserved by sodium chloride (NaCl) and elimination of added table 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 the drafting of the diet should respect these guidelines:
- Consume at least 3 servings of fish rich in omega 3 per week
- Prefer lean white meats (skinless) to fatty red ones 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 overeating)
NOTES: Clinical studies show that by adopting a targeted diet for high cholesterol, blood levels of LDL cholesterol can decrease by up to 20-30%.
PLEASE NOTE: To view another example of a high cholesterol diet, indicated for a Office worker, total blood cholesterol 350mg / l and HDL 30mg / l, menopause, sedentary who does not play sports, click here
NOTE:
- low calorie estimated at about 1600kcal / day.
Example Diet to Lower Cholesterol Day 1
Breakfast, about 10-15% kcal TOT:
Snack, about 8-10% kcal TOT
Lunch, about 35% kcal TOT
Beans in broth
Snack, about 8-10% kcal TOT
Example Diet to Lower Cholesterol Day 2
Breakfast, about 10-15% kcal TOT:
Snack, about 8-10% kcal TOT
Lunch, about 35% kcal TOT
Risotto with zucchini
NO BREAD
Snack, about 8-10% kcal TOT
Example Diet to Lower Cholesterol Day 3
Breakfast, about 10-15% kcal TOT:
Snack, about 8-10% kcal TOT
Lunch, about 35% kcal TOT
Chickpeas in broth
Snack, about 8-10% kcal TOT
NO OIL
Example Diet to Lower Cholesterol Day 4
Breakfast, about 10-15% kcal TOT:
Snack, about 8-10% kcal TOT
Lunch, about 35% kcal TOT
Pasta with tomato sauce
NO BREAD
Snack, about 8-10% kcal TOT
n ° 6-7, 20g, 108kcal
1/2 tablespoon, 5g, 45kcal
Example Diet to Lower Cholesterol Day 5
Breakfast, about 10-15% kcal TOT:
Snack, about 8-10% kcal TOT
Lunch, about 35% kcal TOT
Stewed lentils
Snack, about 8-10% kcal TOT
NO OIL
Example Diet to Lower Cholesterol Day 6
Breakfast, about 10-15% kcal TOT:
Snack, about 8-10% kcal TOT
Lunch, about 35% kcal TOT
Mushroom risotto
NO BREAD
Snack, about 8-10% kcal TOT
Example Diet to Lower Cholesterol Day 7
Breakfast, about 10-15% kcal TOT:
Snack, about 8-10% kcal TOT
Lunch, about 35% kcal TOT
Margherita pizza + grilled vegetables
Snack, about 8-10% kcal TOT
NO OIL
QB
NB. The above calorie values are approximate as they are rounded; the menu represents a purely indicative example and has not been subjected to in-depth numerical control of the percentage balance of nutrients.
- Soluble fibers: psyllium seeds, glucomannan, pectin, guar and karaya gum; psyllium fiber, for example, in doses of 5-10 grams / day, can reduce LDL cholesterol levels by 3-10% thanks to the reduction in intestinal absorption of cholesterol
- Phytosterols: 1.5-2 g / day can reduce LDL cholesterol levels by 6-12mg / dl thanks to the reduction of intestinal absorption of cholesterol
- Chitosan: polysaccharide typical of the 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 cinarina or chlorogenic acids can reduce cholesterol levels by 15-20%
- Fermented red rice: 10 mg / day of monacolins 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 by reducing intestinal absorption of cholesterol
- Lecithin and soy protein: 5-15mg / day of lecithin distributed in 2-3 doses and 20-50g of soy protein can lower cholesterol both by reducing absorption and by metabolic effect on LDL
- PUFA fatty acids ω-3, ω-6, ω-9: PUFA fatty acids interact with the metabolism of lipoproteins; ω-3s reduce triglyceride levels (involved in the mechanism of atherogenesis), ω-6s lower total cholesterol, ω-9s only lower LDL (bad) cholesterol.
