Our expert: Alexey Fedorov, MD, Cardiovascular Surgeon
According to international cardiac guidelines, one of the primary cholesterol-lowering measures is a dietary adjustment.
The world’s largest Framingham study of cardiovascular disease discovered that people with high cholesterol levels are several times more likely to suffer from coronary heart disease, including heart attack, stroke, and other dangerous diseases associated with atherosclerosis.
Cholesterol is both “bad” and “good”
Cholesterol is a fat-like substance that is necessary for the formation of enzymes, hormones, and other vital elements for the body. However, if metabolic processes are disturbed, the cholesterol content in the blood may rise, causing irreversible changes in the walls of blood vessels and leading to atherosclerosis. There is “good” and “bad” cholesterol. “Good” cholesterol is not deposited in the vessels and does not allow other fats to do so. “Bad” cholesterol is constantly seeking an opportunity to invade the artery wall, which leads to the beginning of the formation of atherosclerotic plaque. If this occurs, you need to take action.
Initially, cardiologists unanimously recognized fatty foods as a source of harmful cholesterol. But it soon became clear that only 20% of all cholesterol comes through food, while the rest is formed in the liver during metabolism. Does this mean that you can relax and feel free to live on fried potatoes? No, because it’s important to get rid of that 20%.
What is allowed in a low-cholesterol diet?
The goal of a blood cholesterol-lowering diet is to improve lipid metabolism and lose weight. The main principle is to reduce animal fat (meat, fatty dairy products) and simple carbohydrates in the diet. Polyunsaturated fats (vegetable oil, nuts), fiber, and complex carbohydrates (vegetables, grains, bran) should make up the majority of the diet. Large amounts of fiber help remove excess cholesterol from the gastrointestinal tract. With this diet, the primary protein sources are legumes and lean meats.
What foods are allowed?
Bread consumption should not exceed 200g per day. This can be replaced with low-fat bread with bran.
400g of stewed and raw vegetables should be eaten on a daily basis.
Meat sources that are allowed include chicken, turkey, and lean beef. For fish — hake, haddock, navaga, and pollock are the best. Meat and fish should be boiled or baked without adding sour cream, mayonnaise, or any fat.
Low-fat milk and fermented milk products are acceptable in limited quantities.
Don’t add salt to the meal you are cooking, but add it to ready-made food.
What foods are not allowed?
You’ll have to give up processed meat, including sausages, boiled pork, lard, and bacon.
Sweets, creamy products, chocolate, baked goods, and cookies are completely excluded from the diet. Try to limit your sugar intake.
The Mediterranean diet is recognized as the most beneficial for the heart and blood vessels. It includes a lot of fish and seafood, vegetables, wholemeal pasta, whole grain bread, olive oil, and legumes.
Will this diet always help to lower cholesterol?
In some cases, it is not possible to reduce cholesterol levels through a balanced diet, i.e. when the violation of cholesterol metabolism in the human body is genetically determined.
Experts attribute up to 10% of atherosclerosis cases to the hereditary nature of the disease. The disease manifests itself at an early age if one of the stages of cholesterol metabolism is violated, or when cholesterol is more quickly deposited in the vessels. The consequences depend on timely diagnosis and treatment.
