High Cholesterol Diet - A List Of Foods That Increase And Decrease Blood Cholesterol

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-17 02:10

High Cholesterol Diet - Food List

Cholesterol is a highly controversial chemical. By its nature, this organic substance is a fatty alcohol. For the most part, cholesterol is produced by the human body (liver, almost 75%) and in small quantities comes from food: fatty meat, etc. (about 25%).

Cholesterol itself is neither "bad" or "good." On the one hand, this substance is involved in the synthesis of active proteins (hormones) and cellular structures. On the other hand, having accumulated unnecessarily, it begins to settle on the walls of blood vessels, forming layers that narrow the lumen, which can cause organ ischemia.

Thus, both a lack and an excess of cholesterol are bad. But if the body is able to cope with the deficiency on its own, a change in diet and lifestyle is required to lower blood cholesterol levels. Obviously, this is somewhat more complicated, and requires remarkable volitional efforts from a person. A diet with high cholesterol is the right choice, from our article you will learn all the nuances of a healthy diet.

Content:

• List of foods that increase blood cholesterol
• List of foods that lower blood cholesterol
• Can I eat butter, eggs, shrimp, drink alcohol?
• Cholesterol table in food
• Diet menu with high blood cholesterol

List of foods that increase blood cholesterol

To avoid an increased concentration of cholesterol in the bloodstream, it is necessary to limit the consumption of the following products (and in the case when the level is significantly increased, to completely abandon them):

• Chicken yolk. The largest amount of cholesterol is found in the yolk of a chicken egg. 100 g of yolk contains 1234 mg of cholesterol. And one yolk contains approximately 210 mg, while the whole egg contains 212 mg.

  However, an egg is a controversial product, since in addition to cholesterol, the egg contains another 400 mg of lecithin, which reduces the level of bad cholesterol in the blood. And there is just as much of it as is needed so that cholesterol from the yolk does not harm the body.

• Liver, liver pate. Since cholesterol is synthesized by the liver, the largest amount of concentrated cholesterol is found in this organ. All liver dishes contain cholesterol: pates, etc. 100 grams of the product accounts for up to 500 mg of cholesterol.
• Fish caviar. All types of caviar contain a large amount of cholesterol, up to 300 mg per 100 grams.
• Substitutes for butter. Recently, natural oil has been replaced with margarine and palm oil. These foods, although not rich in cholesterol, are also not less, if not more harmful.
• Shrimp. The cholesterol content in shrimp is quite high. According to Western sources, shrimp contains 150-200 mg of cholesterol, and according to domestic sources, only 65 mg.
• Fast food (fast food). It has a high fat content, and therefore the liver has to produce a significant amount of cholesterol for the synthesis of digestive juices.
• Margarine. Formally, it does not contain cholesterol, since it is produced from vegetable fats. However, margarine is rich in trans fats, which are difficult for the liver to process. As a result, the body is forced to produce a huge amount of cholesterol.

• Sausages, smoked meats. They contain cholesterol on their own and are also rich in saturated fat, which requires cholesterol to be processed.
• Fatty cream. The higher the fat content of this dairy product, the more cholesterol is synthesized by the liver, and the higher its concentration in the blood.
• Cheese products. Cheese, although not the record holder for cholesterol content, still contains it. The highest concentration in hard cheese.

Despite all of the above, the question of the role of food in excess of cholesterol is rather controversial. The relationship between an increase in the concentration of cholesterol in the blood and the human diet has not been proven. Therefore, recommendations to refuse a particular food are questionable. In a healthy person, a temporary increase in cholesterol levels is a small problem that the body can handle on its own.

List of foods that lower blood cholesterol

The consumption of many foods helps to normalize blood cholesterol levels:

• Foods rich in mono- and polyunsaturated fats. If a person has an elevated blood cholesterol level, it makes sense to replace foods saturated with animal fats with foods containing vegetable fats. These include, for example, sunflower oil, olive oil, avocados, etc. Using a diet that uses vegetable fats can reduce blood cholesterol levels by almost 20%.
• Cereal products (bran). Although bran is a by-product, it is a powerful cholesterol-fighting tool. The basis of the bran is fiber, which plays the role of "ballast" and prevents the absorption of cholesterol into the intestinal wall and further penetration into the bloodstream. Thanks to bran, you can reduce cholesterol levels by almost 15% (7-15%).
• Flax-seed. Flaxseed has been proven to be effective in fighting cholesterol. According to studies, just 45-50 grams of sunflower seeds per day can reduce cholesterol concentrations by almost 8%, and in some cases by 15%.
• Garlic. Raw garlic is an excellent aid in eliminating excess cholesterol in the blood. He is able to reduce the level of this substance by almost 12%.
• Peanuts (almonds). If you believe the research, the consumption of almonds has a beneficial effect on the dynamics of blood cholesterol. Eating it in food helps to reduce the concentration of fatty alcohol by 8-10%.
• Fruits, vegetables, red berries. Red plant foods contain a common pigment called lycopene. It is he who gives this color to vegetables, fruits and berries. Scientists have not succeeded in revealing a direct relationship between the dynamics of cholesterol and the amount of lycopene consumed, however, according to some data, their inclusion in the diet can reduce cholesterol levels by almost 18%.

• Peanuts, walnuts, pistachios. They have the ability to eliminate cholesterol. However, the greatest effectiveness of their action is observed in conjunction with a decrease in the consumption of fatty foods that increase cholesterol levels. In this case, nuts can reduce the indicator by 9-10%.
• Barley flour, groats. Barley is more suitable for fighting cholesterol than wheat grits. These results were obtained by researchers. Barley can lower blood cholesterol levels by almost 8%.
• Green tea). Traditionally considered a useful product in the East. Although its ability to eliminate cholesterol is lower than that of other foods on this list (about 4-5%), tea consumption is available to everyone.
• Chocolate (dark, with a cocoa powder content of at least 70%). Like green tea, it has a minimally pronounced ability to eliminate cholesterol (4-5%). However, its consumption is not only not burdensome for a person, but also extremely pleasant.

Can I eat butter, eggs, shrimp, drink alcohol?

Can oil be used for high cholesterol?

The active development of the food industry has led to the fact that even the most harmless and familiar to man from childhood, products began to be accused of a high degree of harm to the body. This fate was not spared and butter. But is a dairy product pleasant in taste and color really so harmful, or is it about eliminating a “natural competitor” for the sake of synthetic spreads and margarine?

The main and only argument of supporters of the harmfulness of oil is its high fat content. The fat content of butter varies from 72% to 82%, which is really a lot.

However, focusing on this formal indicator, the opponents of oil did not take into account many other factors:

• Scientific research has been carried out. The scientists put together two control groups. One actively consumed butter. The other is its substitutes: spread and margarine. During the experiment, it was found that the level of cholesterol in the blood of the subjects from the first control group was not increased, moreover, in some, the concentration of cholesterol became lower than the initial level. The members of the second control group had cholesterol levels above the initial level and above the established norm. Formally, this could not be, and the spread and margarine are made from synthetic substances and vegetable fats. However, to be processed by the body, they require more strength, and, therefore, the liver has to work much more intensively and produce cholesterol;
• Natural butter contains not only cholesterol, but also a substance such as lecithin. It produces the opposite effect, breaking down cholesterol molecules and lowering its concentration in the blood. The proportional content of lecithin and cholesterol in butter is in balance, so it can be argued that the butter does not have a harmful effect on the body.

Experiments were also carried out on rats. The results were identical. Butter not only does not increase, but can also lower cholesterol levels.

However, you need to understand that we are talking about the use of fresh butter, and not frying on it!

Thus, it is not worthwhile to unambiguously trust the recommendations for limiting the consumption of butter. Although it contains cholesterol and is high in fat, cholesterol is balanced by lecithin, and compared to synthetic products, oil is more familiar to the body. Therefore, it is relatively easy to digest. The attacks of the advocates of a healthy lifestyle in this case are untenable. However, you should not abuse butter either. It is important to be guided by a sense of proportion in everything.

Do eggs raise cholesterol levels?

Everyone actively consumes eggs. A chicken egg is present on any table. Recently, however, more and more calls have been made to limit the consumption of eggs, and especially zealous advocates of a healthy lifestyle are in favor of a complete rejection of eggs. This position is outdated, and the myth about the harmfulness of eggs has long been debunked.

In the countries of Western Europe and the United States at the beginning of the 20th century, studies were carried out, according to which it turned out that the egg contains a huge amount of cholesterol, about 1234 mg per 100 grams of product, a colossal figure. The peak of cholesterol hysteria came in the 70s. In the West, the myth about the role of eggs in raising cholesterol and the development of vascular atherosclerosis was dispelled in the 90s, in Russia and the CIS countries it still exists.

The problem is that supporters of the cholesterol theory of atherosclerosis and opponents of eggs do not take into account a number of important points.

They assume that a high concentration of cholesterol is dangerous in itself and entails clogging of blood vessels with cholesterol layers (plaques). This is true, but the thesis that the higher the intake of cholesterol-rich foods, the higher the concentration of cholesterol in the blood, is wrong.

It is important to keep two factors in mind:

• Cholesterol does not exist in free form. It is transported through the body by special proteins;
• Cholesterol itself is neither “good” or “bad”. It becomes such only in conjunction with proteins.

When cholesterol interacts with transporter proteins, either low-density lipoprotein (aka LDL) or high-density lipoprotein (HDL) is formed. Low-density cholesterol is the so-called "bad cholesterol". It is he who settles on the walls of blood vessels. High Density - Good Cholesterol.

It is impossible to say unequivocally into what cholesterol fat from a chicken egg will turn into. It all depends on the foods eaten along the way. For example, scrambled eggs fried in butter with sausage will contribute to the production of "bad" cholesterol. A hard-boiled egg is not. But even in this case, not everything is so simple, and this statement is not an axiom.

In any case, the amount of synthesized cholesterol (even "bad") will be so small that it is unable to cause any serious consequences for human health.

And besides, do not forget that eggs are a real pantry of lecithin - up to 400 mg in one egg. It lowers bad cholesterol and has many other beneficial properties.

Thus, there are no restrictions on the consumption of the number of eggs. If a person is healthy, he can eat as many eggs as he wants. Restrictions apply only to persons who have a specific hereditary metabolism, as a result of which predominantly "bad" cholesterol is produced. However, the number of such people is very small.

That is why all over the world, nutritionists, gastroenterologists, cardiologists have excluded eggs from the list of harmful products.

How much cholesterol is in shrimp?

Several years ago, in the program run by Elena Malysheva, a statement was made about the harmfulness of shrimp. According to the presenter, shrimp contain a large amount of cholesterol, and therefore are extremely harmful to health and their consumption can cause the development of atherosclerosis.

Is this really the case? Indeed, these crustaceans are the real record holders for cholesterol content among all seafood. The value of the concentration of cholesterol in them fluctuates around 190 mg per 100 grams of the product. This is less than in a chicken egg, but still a lot. It does not take into account that the shrimp contains a minimum of fat and saturated fatty acids. Therefore, it simply cannot contribute to the synthesis of bad cholesterol.

In addition, shrimp contains a lot of useful substances: F, K, Ca, I (necessary for the normal functioning of the thyroid gland), vitamins and other necessary compounds. It turns out to be a paradox: shrimp should be consumed, because they are very useful, but they should not be consumed, since the cholesterol content in these crustaceans is high.

To understand the topic and finally put an end to the question of the dangers of shrimp, it is worth referring to foreign experience.

By the beginning of the 90s, cholesterol hysteria had subsided in Western countries, but talk began about the harmfulness of shrimp. The reason for this was a study conducted in the late 60s, the essence of which was the following experiment.

The control group was actively fed shrimp, about 290 grams each day. As a result of control measurements, it turned out that the concentration of cholesterol in the blood of all subjects increased. However, not only the “bad” cholesterol increased, but also the “good” one. Moreover, there were almost twice as many "good" ones. This means that the risk of atherosclerosis has become slightly less, and shrimp cannot cause this dangerous disease. The experiment involved 18 people. Of course, this control group cannot be considered an absolute test of truth, since there are too few statistics.

But in Western countries, shrimp are not considered harmful today. The thesis about the benefits of shrimp can be indirectly confirmed by the mortality rate from cardiovascular diseases in Asian countries. So, Japan is in the last places on this indicator.

It is important to keep in mind that cholesterol in foods does not turn into "bad" or "good" by itself, but under the influence of related foods. If shrimp is part of any fatty dish, there is a high probability of transforming cholesterol into a harmful form. After frying in butter and when consumed with fatty foods, the benefits of shrimp are sharply reduced, but the harmfulness becomes relevant.

Thus, the information that is transmitted from television screens is not always true. Optimally cooked shrimp and eaten with the right foods will only benefit. Frying in butter can increase the cholesterol concentration, but eating shrimp cooked in “harmful” ways is acceptable in certain quantities. It is important to know when to stop.

Does alcohol raise cholesterol?

Among ordinary people, there are two main points of view regarding the effect of alcoholic beverages on the concentration of cholesterol in the blood. Some argue that alcohol is the purest poison that increases the level of fatty alcohol. Others, on the other hand, are confident in the benefits of alcohol and its ability to break down and eliminate cholesterol. Both ideas are wrong.

When deciding on the effect of alcohol-containing products on cholesterol levels, several points must be taken into account:

• It is important to know what kind of alcohol we are talking about.
• It is important to consider the dosage of the drinks.

Most often, people consume vodka, whiskey, wine or cognac to fight cholesterol. They have a different composition and affect the body in different ways:

• Whiskey. Whiskey made from malt has a pronounced anti-cholesterol effect. The fact is that this alcoholic drink contains a powerful antioxidant - ellagic acid. She actively fights free radicals and is able to remove excess cholesterol;
• Vodka. Vodka is unable to provide any therapeutic effect (when it comes to cholesterol). Its consumption is not only useless from a medical point of view, but also dangerous. Often unscrupulous manufacturers use technical alcohol (methyl alcohol instead of ethyl alcohol) to reduce the cost of production (the so-called "burned" vodka). Methyl can cause severe poisoning, almost always accompanied by complete and irreversible loss of vision. A lethal dose is about half a tablespoon. Thus, in pursuit of lowering cholesterol levels with the help of vodka, one can lose health, and even life;
• Cognacs, liqueurs. Cognacs and liqueurs are rich in active biological substances. They have a pronounced antioxidant effect and can lower cholesterol levels;
• Dry wine. Like cognac, wine has antioxidant and anti-cholesterol effects.

Thus, of all alcoholic beverages, cognac, malt whiskey and good wines can provide a more or less pronounced effect without unnecessary harm to health. But their uncontrolled use brings extremely destructive consequences, and there is no talk of any benefit. As with any medicine, it is important to observe the "dosage" here.

The therapeutic dose also depends on the type of drink. A completely healthy person with high blood cholesterol is allowed to take:

• 35-45 ml of liqueur or brandy;
• 145-155 ml of dry red wine;
• 40 ml malt whiskey.

This amount should be consumed within a week, not every day. Do not forget that when taking many medications aimed at combating cholesterol, alcohol is contraindicated. In the case of taking these drugs in parallel with alcohol, there will be no therapeutic effect, and the side effects will become much stronger.

Thus, although alcohol in some doses can have a positive effect on the concentration of cholesterol, it is still not worth resorting to taking it for the sake of treatment.

Cholesterol table in food

Cholesterol content
By-products:
Brain	2000 milligrams
Kidney	1100-1200 milligrams
Liver	400-500 milligrams
Meat and poultry:
Pork	110 milligrams
Mutton	90-100 milligrams
Rabbit	90 milligrams
Beef	80-90 milligrams
Goose	90 milligrams
Duck	90 milligrams
Hen	70-90 milligrams
Turkey	60-70 milligrams
Eggs:
Chicken yolk, 100 grams	1234 milligrams
Chicken egg, 1 pc.	210-280 milligrams
Quail egg, 1 pc.	80-90 milligrams
Fish and other seafood:
Fish fat	485 milligrams
Chum	214 milligrams
Carp	90-170 milligrams
Shrimp	152 milligrams
Red salmon	141 milligrams
Squid	85-95 milligrams
Coho	60 milligrams
Cod	30-50 milligrams
Horse mackerel	40 milligrams
Milk products:
Butter	180 milligrams
Hard cheese	80-120 milligrams
Sour cream, 30% fat	100 milligrams
Adyghe cheese	70 milligrams
Cream, 20% fat	60-70 milligrams
Cottage cheese, 18% fat	60 milligrams
Milk, 3% fat	14.4 milligrams
Milk, 2% fat	10 milligrams
Kefir, 1% fat	3.2 milligrams

Read more: How to lower cholesterol at home without medication?

Diet menu with high blood cholesterol

There is no universal diet with an increased concentration of cholesterol in the blood, and there cannot be: the body of each person is unique and requires a special, individual approach. A competent and high-quality diet can only be made by an experienced dietitian. However, the common man can optimize the diet on his own. This is enough to normalize cholesterol levels, if initially it was not too high, and for prevention.

Each of the products has its own characteristics and behaves differently when entering the human body:

• Milk and fermented milk products. It is recommended to consume skim milk or milk with a minimum fat content (no more than 1.5%). Kefir - no more than 2%, and hard cheeses - less than 35%. Sour cream and cream have a high fat content, so it is generally not recommended to include them in a hypocholesterol diet;
• Butter substitutes (margarine, spread) are not recommended to be consumed;
• Olive oil has the greatest effect in terms of lowering cholesterol levels. It is he who is recommended to be included in the diet. In small quantities, the use of other types of vegetable oil (sunflower, corn, etc.) is allowed;
• It is recommended to include lean meats in the hypocholesterol diet: beef, veal, poultry. When cooking, it is important to cut off the skin and fatty layer, since it is in it that most of the cholesterol is contained, moreover, fat is able to provoke the synthesis of its own cholesterol. In no case should you refuse meat. Lack of adequate nutrition will inevitably lead to anemia and other unpleasant consequences. Ready-made meat products, like sausages, sausages should be discarded, or they should be eaten in small quantities;
• By-products accumulate a significant amount of cholesterol, so it is best to refuse them (brains, liver, etc.);
• When it comes to poultry, turkey is the best choice. Of all types of meat, it is the least fatty;
• The fish can be consumed without restrictions. However, fish eggs are not worth eating;
• Eggs are also acceptable to eat without any restrictions. However, if there were patients with cardiovascular diseases in the family, and there are suspicions of high cholesterol levels, it would be better to limit yourself to 4 eggs per week. This applies to the yolks. Protein can be consumed in any quantity;
• A good way to lower blood cholesterol levels is to consume plenty of fresh vegetables and fruits (at least 400-500 grams per day). Especially effective are grapes, beets, zucchini and eggplants;
• When using a hypocholesterol diet, it is recommended to eat bran and pasta. Bran and quality pasta are dense and high in fiber. Fiber will prevent cholesterol from being absorbed through the intestinal wall and into the bloodstream;
• In moderate therapeutic doses, doctors advise drinking good alcoholic beverages;
• To lower your cholesterol concentration, you should also eat as many nuts and legumes as possible. It is especially important to eat legumes (beans, lentils, etc.) in conditions of a lack of animal protein. The protein contained in legumes, although not able to completely replace animal proteins, is closest to them, therefore a sharp reduction in meat consumption (if there was any before) will not become excessive stress for the body;
• Sweets, smoked meats, fast food and other harmful products should be excluded from the diet until the blood cholesterol level is normalized;
• When preparing dishes, preference should be given to stewing and boiling. Frying - only in vegetable oil.

1 day menu

An approximate menu for high cholesterol may look like this:

• First breakfast: buckwheat porridge (130-150 grams), fruit (1 citrus, apple or pear), tea or coffee without sugar (you can use honey).
• Second breakfast: salad of fresh vegetables (230-250 grams), seasoned with vegetable oil or lemon juice, a glass of carrot juice.
• Lunch: 300-350 ml of vegetable soup, 1-2 steamed chicken cutlets, 130 grams of grilled vegetables, a glass of citrus juice and 1 slice of bread.
• Afternoon snack: 120 grams of oatmeal and a glass of juice.
• Dinner: 220 grams of fish, 130 grams of steamed or stewed vegetables, a glass of tea and a slice of bread.

Thus, proper and efficiently constructed nutrition plays a much larger role in controlling cholesterol levels than the choice of specific foods. By themselves, food products, even being extremely saturated with cholesterol, do not always entail harmful consequences for the body. It is important to understand how they act on each other. Only an experienced nutritionist can take into account all the subtleties.

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).