Cholesterol – a certain type of fat that is literally present in every cell of the human body. In large quantities, this fat is found in the brain, as well as in the liver and blood. The human body produces the required amount of cholesterol, however, with excessive consumption of fatty foods, the permissible level of cholesterol in the blood can increase, which causes serious health problems. So, high cholesterol – cause of atherosclerosis and heart disease. In order not to face such consequences, you need to monitor your diet and follow a diet with high cholesterol, familiarize yourself with its basic rules and recipes for tasty and healthy dishes in this article.
Features of diet for high cholesterol
In order to follow a high cholesterol diet, you should minimize your intake of foods high in saturated fats and dangerous dietary cholesterol. The main goal of nutrition for high cholesterol – reduce the number of dishes, the ingredients of which contain animal fats. Thus, the proportion of meat in the daily diet should not exceed 100 grams, while it should be lean: give preference to chicken or turkey. In addition, it is not recommended to abuse the use of mayonnaise, fatty sour cream and butter. Eating eggs in moderation will not affect your blood cholesterol levels.
Fiber can act as a sorbent, it can stimulate the excretion of cholesterol, which is less absorbed by the gastrointestinal tract. The basis of the diet for high cholesterol in the blood should be fruits, vegetables and cereals and legumes.
Recipe #1. Salad “Health”
You will need:
- ½ beets;
- 1 carrot;
- seedless grapes;
- 15 pcs. mozzarella;
- 1 bunch of iceberg lettuce;
- roasted peanuts;
- 3 cucumbers;
- 5 tbsp olive oil;
- 1 tsp Dijon mustard;
- 1 st. l. honey;
- 1 st. l. lemon juice;
- a pinch of salt.
Cooking:
1. Wash and clean all vegetables. Grate the beets and carrots, peel and chop the cucumbers. Place all vegetables in a salad bowl.
2. Add grapes and mozzarella.
3. Prepare dressing: mix olive oil, mustard, lemon, honey, peanuts and salt.
4. Pour dressing over salad.
Recipe #2. Sweet rice with garlic, shrimps and arugula
You will need:
- ½ kg of jasmine rice;
- 100 g rice vinegar for sushi;
- 50 g cane sugar;
- 100 g arugula;
- 50 g sesame oil;
- 12 garlic cloves;
- 3 Art. l. fish sauce;
- 2 lemons;
- ½ kg shrimp;
- 50 g cilantro.
Cooking:
1. Put jasmine rice to boil.
2. Heat up a wok and pour sesame oil into it, lightly fry the garlic, squeeze the juice of two lemons and add the shrimp, sushi vinegar, fish sauce and sugar. Simmer until the broth begins to boil vigorously, then reduce the heat.
3. Add arugula, cilantro and cooked rice to the boiling broth along with the rest of the water. Cover the pan with a lid and turn off the heat, let stand for 2-3 minutes.
Recipe #3. Avocado and mango double layer parfait
For the green layer you will need:
- half an avocado;
- 1 banana;
- ½ cup pineapple, diced;
- 2 sprigs of parsley.
- For the orange layer you will need:
- a glass of diced mango;
- 1 tsp vanilla extract or a piece of vanilla bean;
- ½ glass of water.
Cooking:
1. In a blender, mix everything for the green layer and arrange in cups, then mix everything for the orange and carefully spread on top of the green layer.
2. Water can be added while blending fruit in a blender to achieve a creamy consistency.
3. Decorate the dessert with fruits, berries or herbs. Keep in the refrigerator for no more than an hour if you want to keep the color. To keep the dessert as bright for more than an hour, add a teaspoon of lemon juice to each of the layers.
Thanks to the diet with high cholesterol in the blood, it is possible to avoid serious health problems, while in order to follow a diet with high cholesterol, you do not need to limit yourself in many ways – the main thing is to give up fatty and fried foods and consume healthy and tasty foods containing fiber, Vitamins A, C, D and E.
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