cholesterol-lowering diet - the principle of power, which reduces the level of cholesterol and fat intake.This diet is helpful not only for people to comply with the full, but also to people of normal weight.
cholesterol-lowering diet was developed by physicians who used a scientific approach to the problem of high cholesterol.This principle makes it possible to maintain supply vessels in normal and stabilizes lipid metabolism.Adhering to such a diet, you can improve health, strengthen nails and hair, and cause the skin in order.
standard cholesterol-lowering diet: basic principles
begin compiling menus for the diet, you need to consider several recommendations.Be sure to include in the diet of vegetables, fruits and berries.Arrange 1 - 2 days a week unloading.During this period it is recommended to eat only vegetable or fruit dishes.
Experts advise to stick to 3 meals a day.Compile menu, as follows:
- At breakfast should account for 30 per cent, for lunch - 50 percent, and for dinner - 20 per
- need to eat at the same time.Dine better in 3 hours before bedtime.
- chew food slowly and thoroughly.Subject to the rules of this body is saturated more quickly even with small portions.
- During cooking, use sparing methods of preparation.Fruits and vegetables should be eaten fresh.Fish, meat and poultry cook for a couple.Minimize the use of salt, pepper and vinegar.
- During dieting required to eat dairy products, nuts and cheese.These foods promote digestion and restore intestinal flora.Be sure to drink at least 2 liters of clean water a day.
- Reduce fat intake to 10 percent;
- Increase consumption of cereals, vegetables, fruits.Kashi help rid the stomach processed foods;
- Eat fewer foods that contain cholesterol;
- Try to minimize the use of animal fats, cream, meat, butter, cheese and egg yolks;
- Enter in the diet of liquid vegetable oils, fish, seafood and poultry;
- Minimize consumption of alcoholic beverages, confectionery and sweet dishes;
- Limit consumption of sausages, sausages, canned food, fast food, pizza, chips, etc. Harmful products;
- Replace butter with vegetable;
- During the diet is strictly forbidden to consume meats, pickles, beans, radishes and radish, pastry, meat and mushroom broth.
See also: Diet for a pinch of sugar.
cholesterol-lowering diet: menu for the week
To make it easier to comply with hypocholesterolemic diet, there is a set menu, which is adhering to, we can achieve substantial health improvement and weight loss.
1 tbsp.milk, toast with honey and wheat tortilla;
125 ml of fruit juice, toast with margarine and 125g of cooked mushrooms;
Toast and 100 g of cooked beans;
140 g of cooked apples, 40 g of oatmeal or any other. Porridge on the water.
80 g of cooked chicken, 2 slices of black bread with salad, dressed with olive oil, mandarin;
Meatless soup, 2 slices rye bread, cottage cheese and vegetable salad;
1 tbsp.low-fat yogurt, 50 g of boiled chicken, 75 g of boiled rice, vegetable salad, dressed with olive oil;
250 g of boiled potatoes, 125 grams of cooked beans, salad and any fruit;
One boiled egg, a slice of black bread and 200 grams of spaghetti with tomato paste;
50 g of tuna, chicken fricassee, a slice of melon, grapes branch and 50 g cream.
130 g of cooked beans, 30ovsyanki water and 130 grams of cooked apples;
3 boiled potatoes, seafood or fish, vegetable salad;
1 tbsp.low-fat yogurt, toast with margarine and vegetable salad;
turkey steak, 25 grams of brown rice, vegetable salad, any fruit;
150 grams of fish baked in foil with tomatoes, herbs and lemon juice, 180 g of boiled potatoes, vegetable salad, any fruit.
- Popsicles, sorbet, jelly;
- Oatmeal cookies;
- Zephyr or marmalade;
- Low-calorie crackers.
In addition, you can use the following products:
- fish: flounder, trout, salmon, mackerel, herring, cod, sardines;
- Seafood: shrimp, squid, mussels, octopus, oysters, scallops, etc.
- Dairy products without fat;
- Low-fat dairy products: yogurt, kefir, bifidok, sour cream, fermented baked milk;
- bread from wheat flour with bran or cereals;
- Light vegetable soups;
- Fresh vegetables, fruits and berries;
- Meat: rabbit, chicken, turkey, lean beef, veal, poultry;
- Vegetable oils: olive, corn, almond, sunflower, etc.
- variety of cereals;
- Fresh juices, weak black and green tea, fruit compotes and fruit drinks without sugar, mineral water.
cholesterol-lowering diet - a wonderful system for food health and weight loss.You can use it to reduce cholesterol in the body.By following this diet, you will feel better, more energetic and become slimmer.Just do not throw the initiative halfway when the first improvements and do not break the rules, only then will achieve noticeable results.
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