Cholesterol is a fat-like substance that our body produces in the liver and is needed for production of hormones, vitamin D, bile acids and other substances. However, if too much cholesterol is present in your blood, high cholesterol can become a serious problem! Read about low cholesterol diet in this article.
Keywords: cholesterol, high cholesterol, elevated cholesterol, low cholesterol diet, diet, healthy food
Elevated cholesterol levels
When there is too much cholesterol in the blood (hypercholesterolaemia), excessive cholesterol starts to accumulate in the arterial walls. Hypercholesterolemia is one of the most threatening factors for the rapid onset of atherosclerosis.
The reasons for the increased concentration of cholesterol in the blood are long term too high dietary intake and various diseases (eg diabetes, thyroid disease, other metabolic diseases), and certain medicines.
How should a low cholesterol diet look like?
The body needs no more than 0.01 oz (200 mg) of cholesterol per day. Cholesterol can be found in foods of animal origin, also in eggs, milk, meat, fish, crustaceans and squid and products made from these foods.
Less recommended foods for people with elevated cholesterol:
Foods listed below are less recommended for people with elevated cholesterol levels. Following food should be avoided if possible.
- Yolk (egg white is allowed) and all meals prepared with lots of eggs (cakes, mayonnaise, custard).
- Cream (sour cream and whipped cream).
- Whole milk and dairy products.
- Sugar, sweets, cakes, jams, soft drinks, dried fruit, dairy ice cream.
- Chocolate and chocolate products.
- Fried in lard, or baked dishes.
Limit the intake of above listed food. If you are unsure whether some food contain cholesterol or not, check the package. Nutrient declaration is listed on the packaging.
Not recommended dishes and food
Foods listed below are not recommended for people with high cholesterol levels.
- Alcoholic beverages.
- Food preservatives.
- Greasy meat products (pâtés, sausages, fatty sausage).
- Food and dishes in which it is high in cholesterol (especially offal).
- Visible fat in meat and other dishes.
The recommended method of food preparation
It is important how you prepare your food. Try to use following methods.
- Cooking over steam.
- Cooking in a small amount of water.
- Cooking in aluminum foil.
- Cooking over an elevated pressure.
- Cushioning in its own juice.
- Baking in foil for baking.
- Baking in aluminum foil.
- Roasting with a small amount of added oil.
High Cholesterol Diet foods list
Please take a look at below table on recommended, less recommended and not recommended foods for people who have elevated cholesterol levels.
|recommended||less recommended||not recommended|
|milk and fermented milk||semi-skimmed milk, all yogurts with less fat (up to 1.6% fat), low-fat kefir, buttermilk||whole milk and yogurt and other products made from whole milk|
|vegetables||all kinds of raw and cooked or steamed vegetables (carrots, cauliflower, kohlrabi, turnips, cabbage, zucchini, eggplant, asparagus, chard, leeks, spinach, young green beans, young peas, brussels sprouts, cucumbers, tomatoes, peppers, lettuce, lettuce, lettuce, Chinese cabbage, chicory)||vegetables au gratin||breaded fried vegetables|
|fruit||all kinds of fresh fruit, cooked fruit with no added sugar||canned fruit, dried fruit, candied fruit (because of the high sugar content)||fried fruit|
|starchy foods||potatoes, rice (paddy), pasta (especially from wholemeal flour), polenta, grits, groats (kasha, millet porridge, porridge) all kinds of bread with more fiber (whole wheat bread, rye bread, oat bread, buckwheat bread) , cereals (barley flakes, whole grain cereals, corn flakes, oat flakes), bran||white bread, milky bread, potato dough and potato rolls, pizza||pastry, buttery pastry, pancakes, soup balls, fried potatoes, potato chips|
|pulse (legume)||Beans, beans, lentils, chickpeas, soybeans|
|Meat and meat substitutes||all kinds of young low-fat meat (veal, turkey, beef, lean pork, rabbit meat), lean ham, cooked ham without fat, egg whites, fat-free broths, low fat cottage cheese, low-fat cheese (35% fat)||eggs (no more than two eggs a day), cheeses with more than 35% fat, smoked meat products.||offal, poultry skin and meat products with a lot of visible fat, hot dogs, meatloaf, pasta, greasy cheese|
|fish and seafood||all kinds of fresh fish (white fish, tuna)||clams, crabs, mussels|
|fat||vegetable oils, nuts (hazelnuts, walnuts, almonds), seeds (pumpkin seeds, sunflower seeds)||mayonnaise, margarine, butter, cream cheese, cream||lard, beef tallow, lard|
|sugar and sweet foods||juices with no added sugar, jam made for diabetics, dark chocolate with high cocoa percentage||less sweet compote, honey, jam with less sugar, instant cocoa, chocolate that contains less than 60% cocoa, ice cream||greasy and very sweet desserts (cakes, cream cakes, donuts), fried cakes, sweets, plain sugar|
|spices and herbs||All spices and herbs (parsley, celery, marjoram, thyme, oregano, chives, mint, basil, rosemary)||salt||soup concentrate, ready-made meals from cans (they contain a lot of salt and monosodium glutamate)|
|Beverages||plain water, mineral water, fruit teas, herbal teas (teas without added sugar), natural fruit juices, vegetable juices, decaffeinated coffee||black coffee, red wine, white wine||whiskeys, liqueurs, hot chocolate, coca-cola|
This table is for informational purposes only. For more information and proper diet consult your doctor.
How to lower cholesterol levels?
In addition to eating cholesterol free food there’s more you can do to lower your cholesterol levels. The best way to fight cholesterol levels is to do sports! Read more about fighting high cholesterol levels in this article on lowering cholesterol levels.