How Is Cholesterol Diet Made? Nutrition List – Dietitian Recommendations

Cholesterol Diet

Cholesterol is blood fats found in the cells of our body. Cholesterol level is important for the functions of the body. Atherosclerosis and occlusions in its height, serious health problems that can go up to advanced heart diseases are seen. You can have your cholesterol level measured in blood tests, and you can take early measures according to the results.

There are high-density lipoprotein – HDL, which we call good cholesterol, and low-density lipoprotein – LDL cholesterol, which is bad cholesterol.

  • Thanks to the high HDL cholesterol, bad cholesterol is removed from the wall layer of the liver, where it is absorbed. Therefore, it is preferred that the HDL level be higher than 60.
  • High LDL – bad cholesterol creates a hard and oily wall layer. This, in turn, accumulates in the veins and causes clogged blood vessels. It is essential to keep the LDL level below 100. Since the diet triggers this situation, it is important to regulate the diet.

How Is Cholesterol Diet Made?

The main goal in the cholesterol diet is to stay away from fats. So much so that cream of milk, low-fat or fat-free cheese, and avoiding the skin of the meat are among the things to be considered. Even the improvement of very high cholesterol values ​​can be corrected with this diet in a maximum of 3 months. However, the prohibition list should be adhered to and evasion should be avoided.

Before we start a cholesterol diet, we must place some rules in our lives:

  • It should reduce the consumption of saturated fat,
  • Avoid smoking and alcohol,
  • Should get rid of excess weight,
  • Cooking method should be boiled, baked or grilled,
  • Care should be taken to eat fresh vegetables and fruits,
  • Regular physical activity should be a part of your life.

What Are the Prohibitions on a Cholesterol Diet?

  • Pastries (ready bakery products such as pastries, rolls, pies, cakes, croissants)
  • Margarine, lard, lard
  • Whole milk, cheese, cream, cream, whipped cream, milk powder, cream and cheddar cheese
  • Fried meat and meat products
  • Fast food (burgers, ready-to-eat chickens)
  • Ready-made salad dressings and mayonnaise
  • Processed meats (salami, sausage, sausage, etc.)
  • Tahini, chocolate, fatty sauces (ranch, buffalo sauce), instant soups and bouillons
  • Offal (spleen, liver, brain, heart, kokoreç)

What Are Free Foods and Cholesterol Diet Meals on a Cholesterol Diet?

  • All vegetables (in season spinach, cauliflower, broccoli, cabbage, Brussels sprouts, radishes)
  • All fruits (such as apples, oranges, tangerines)
  • Whole grain products
  • Oatmeal or bran
  • Nuts with adjusted portion (raw almonds, walnuts, raw hazelnuts)
  • Dried legumes (chickpeas, dried beans, red or green lentils, etc.)

Diet Mucver Recipe

If we give an example recipe from my own recipes for the cholesterol diet:

Materials:

  • 4 baby zucchini
  • 1 carrot
  • 2 eggs
  • 1 bunch of parsley
  • 100 grams of curd cheese
  • 3 tablespoons of whole wheat flour
  • 2 tablespoons of olive oil
  • Salt and spices
  • 1 teaspoon black cumin for topping

Preparation of:

  • Grate the zucchini and carrots and squeeze out the juice. Finely chop the other greens.
  • Beat the eggs well in a separate bowl, the foam becomes foamy.
  • Combine all ingredients as if making pancakes.
  • The important thing here is to adjust the amount of flour. It should not be too runny so that it cooks by sighing.
  • Spread the baking paper on your baking dish.
  • Pour all the ingredients into your bowl and put them in your preheated oven at 175 degrees.
  • It cooks in about 30 minutes. However, you cook with control.
  • If you wish, you can serve it with garlic yogurt and decorate it with black cumin. Enjoy your meal!

Cholesterol Lowering Diet List

Breakfast

  • Light tea, herbal tea (without sugar)
  • 6 tablespoons of curd or cottage cheese
  • 2 thin slices (whole wheat, rye, oat bread)
  • Lots of greens (parsley, arugula, lettuce)
  • 2 walnuts

1. Snack

  • 1 small green apple

Noon

  • Lean and skinless meat chicken, turkey or fish, up to the size of 3 patties
  • Alternatively, 6 tablespoons of dried legumes
  • 1 glass of yogurt, ayran or tzatziki
  • 1 thin slice of whole wheat, rye, oat bread
  • Plenty of salad (with 1 teaspoon of olive oil)

2. Snack

  • 1 medium orange

evening

  • 8 tablespoons of vegetable food (without water)
  • 1 glass of yoghurt, ayran or tzatziki
  • 2 thin slices of whole wheat, rye, oat bread
  • Plenty of salad (with 1 teaspoon of olive oil)

night

  • 1 small green apple and 1 glass of kefir

Dietitian M. Büşra ARAL ÖZYURT

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