Low-Cholesterol Diet – Recipes, Guidelines, Meal Plan
Cholesterol is essential for the proper functioning of the human body, but excessive amounts can negatively affect overall health. A low-cholesterol diet, which involves limiting or eliminating foods that are considered rich sources of cholesterol from the daily menu, can be helpful. What does a cholesterol-lowering diet look like? What can you eat on a low-cholesterol diet? What are some recipe ideas for a diet low in cholesterol?
Table of contents
- Cholesterol - what is it?
- Causes and effects of high cholesterol levels in the blood
- Low-cholesterol diet - what it involves
- Cholesterol-lowering diet - who is it for?
- Cholesterol-lowering diet - foods to avoid
- Cholesterol-lowering diet - what to eat
- Cholesterol-lowering diet - sample meal plan
- Cholesterol-lowering diet - effects
Cholesterol - what is it?
Cholesterol is an organic chemical compound classified as a lipid, produced in animal organisms. It is a steroid substance, about 60-80% of which is synthesized in the human body, primarily in the liver and the end part of the small intestine. The remaining 20-40% is supplied through the diet. Since the body produces cholesterol endogenously, it is not necessary to consume it from external sources to ensure normal body functions.
Cholesterol plays several important roles in the body. It is essential for building cell membranes and is a precursor for synthesizing vitamin D, bile acids, and steroid hormones. Additionally, cholesterol can support the nervous system and help the immune system function. It is also part of the skin’s hydrolipid barrier.
Bad LDL cholesterol vs. good HDL cholesterol - the differences
Cholesterol is a fat, which means it does not dissolve in blood. It is transported in the body by lipoproteins—molecules made of fats and proteins. The effect cholesterol has on the body depends on the lipoproteins that carry it. It can be transported along with triglycerides or within LDL and HDL cholesterol fractions.
The “good” cholesterol refers to the HDL fraction, which has high density. These lipoproteins carry cholesterol to the liver, binding excess cholesterol from the walls of blood vessels, which helps reduce the risk of cardiovascular diseases. LDL cholesterol, on the other hand, is the low-density fraction responsible for transporting cholesterol from the liver to body cells. This fraction can also contribute to depositing excess cholesterol as plaque in blood vessels, which increases the risk of circulatory problems.
Causes and effects of high cholesterol levels in the blood
According to nutritional guidelines, the total cholesterol level in blood serum should not exceed 200 mg/dl. HDL cholesterol should be above 40-46 mg/dl, while LDL cholesterol should be below 115 mg/dl. Triglycerides should not exceed 150 mg/dl.
A high cholesterol level can result from an unhealthy diet rich in saturated fatty acids. Other contributing factors include lack of physical activity, a sedentary lifestyle, and genetic predisposition. High cholesterol may also be caused by certain diseases, such as kidney, pancreas, or liver disorders, hypothyroidism, or diabetes.
Excess cholesterol can disrupt normal bodily functions and increase the risk of cardiovascular diseases, such as atherosclerosis, coronary artery disease, or heart attack. It can also negatively affect vision and hearing, as well as increase the risk of stroke or acute pancreatitis.
How to lower cholesterol levels?
Since high cholesterol can harm health, it is worth learning about strategies to lower it.
Because excess cholesterol can be dangerous, medical consultation and regular check-ups are essential. If necessary, medication prescribed by a doctor should be used. However, in daily life, maintaining a healthy cholesterol level mainly depends on physical activity and a diet tailored to individual needs. For people with high cholesterol, a low-cholesterol diet can be a good choice.
Low-cholesterol diet - what it involves
A low-cholesterol diet, also known as a cholesterol-lowering diet, is an eating plan focused on reducing the consumption of foods high in cholesterol—primarily animal fats and foods high in saturated fatty acids (SFA). In this eating model, it is important to pay attention not only to the foods consumed but also to the cooking methods used.
The goal of a cholesterol-lowering diet is to reduce total cholesterol and LDL cholesterol while increasing the “good” HDL cholesterol. For healthy individuals, following this plan preventively can help maintain a proper lipid profile.
Cholesterol-lowering diet - who is it for?
Hypercholesterolemia is a common condition in which cholesterol levels in the blood are too high, and it is considered a lifestyle disease.
A low-cholesterol diet is recommended especially for people with elevated cholesterol and triglyceride levels. It can also be helpful for people who are overweight, smoke, or have inherited high cholesterol. This eating plan is also advised for preventing cardiovascular diseases and strokes.
Cholesterol-lowering diet - foods to avoid
A low-cholesterol diet calls for limiting or eliminating high-fat foods, ready-made meals, fast food, and highly processed foods. Sweet and salty snacks, as well as baked goods, should be minimized.
Alcohol, simple sugars, and salt intake should be reduced. The following foods should be excluded entirely:
- organ meats,
- fatty meats and processed meats such as sausages or head cheese,
- animal fats such as lard, butter, and hard margarines,
- fried foods.
Cholesterol-lowering diet - what to eat
So what can you eat when following a cholesterol-lowering diet? The menu should be based on vegetables and fruits, which are rich in valuable nutrients and antioxidants. It is also worth including fish, seafood, and plant-based fats such as olive oil or canola oil, which are sources of plant sterols—compounds that can partially block cholesterol absorption in the digestive tract.
Nuts and seeds, such as walnuts, sunflower seeds, pumpkin seeds, and flaxseed, should be included, along with legumes like chickpeas, soybeans, and peas, which may help lower LDL cholesterol levels.
Since dietary fiber can help reduce cholesterol, it’s recommended to eat high-fiber foods such as whole-grain bread, bran, oats, and coarse grains like buckwheat. Low-fat milk and dairy products are also recommended, along with lean meats like chicken, turkey, and veal, served without skin.
The method of cooking is also important. Steaming, boiling, baking in parchment or foil, and braising are all preferred.
Cholesterol-lowering diet - sample meal plan
Following the right diet can reduce the risk of cardiovascular diseases and lower blood cholesterol levels. For people with high cholesterol, a low-cholesterol diet is often recommended, though the Mediterranean diet and the DASH diet are also popular. So what does a cholesterol-lowering diet look like in practice? Here’s a sample plan:
Day 1
- Breakfast - Apple pie oatmeal with plant-based milk.
- Snack - Fruit salad.
- Lunch - Boiled turkey meatballs with potatoes and vegetable slaw.
- Dinner - Colorful wholemeal sandwiches.
Day 2
- Breakfast - Toast with avocado spread.
- Snack - Green smoothie.
- Lunch - Turkey skewers with buckwheat.
- Dinner - Beet salad.
Day 3
- Breakfast - Whole-grain roll with poultry cold cuts.
- Snack - Cottage cheese with vegetables.
- Lunch - Oven-baked potato pancakes with garlic sauce.
- Dinner - Cream of tomato soup.
Cholesterol-lowering diet - effects
A healthy and properly balanced low-cholesterol diet can reduce total cholesterol and LDL cholesterol levels. Limiting or eliminating high-fat animal products and highly processed foods can also support weight loss, especially for those following a calorie-reduction plan. This way of eating can also lower the risk of diet-related diseases such as hypertension, which may improve overall well-being.
A significant reduction in saturated and trans fats can lead to major improvements in the blood lipid profile, positively influencing the body’s functioning.
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