Example Diet to Lower Cholesterol Man

Who I am
Joe Dispenza
@joedispenza
SOURCES CONSULTED:

wikipedia.org

Author and references

Watch the video

  • Watch the video on youtube

Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.



Diet for high cholesterol

The diet to combat high cholesterol is a balanced calorie regime essentially characterized by:


  • Lack of saturated fat (<7-10% of total energy) and trans fat (the lowest possible intake)
  • Low cholesterol (<200mg / day)
  • In relation to the overall intake (about 25-30% of kcal / TOT), richness in unsaturated fatty acids, preferably polyunsaturated and / or essential
  • Rich in dietary fiber (up to 30g / day) with a preference for soluble fiber

These basic concepts can be associated with other "additional" measures that are extremely useful in the fight against high cholesterol; each of them is both GENERIC, that is, it positively affects the reduction of the overall cardiovascular risk, and SPECIFIC, since it further contributes to the reduction of hypercholesterolemia:


  • Low-calorie diet, i.e. the coverage of 70% of the calories necessary to maintain weight that promotes weight loss and consequently all metabolic parameters
  • High level of physical activity and the start of desirable additional-physical activity, useful both for increasing energy expenditure and for improving the balance between good cholesterol (HDL) and bad cholesterol (LDL) by increasing the former up to 10-15%.
  • Abolition of smoking, as it negatively affects blood aggregation and the elasticity of the arteries.

Furthermore, aware of the fact that high cholesterol increases cardiovascular risk at least as much as hypertension and diabetes, other concepts useful for PREVENTIVE purposes are:

  • Moderation in the consumption of foods preserved by sodium chloride (NaCl) and elimination of added table salt - against hypertension
  • Limitation of glycemic peaks through the moderation of loads and glycemic indexes of meals.

Ultimately, from an application point of view, food preferences in the drafting of the diet should respect these guidelines:


  • Consume at least 3 servings of fish rich in omega 3 per week
  • Prefer lean white meats (skinless) to fatty red ones and some offal
  • Eliminate animal fats from seasoning: butter, lard and lard
  • If desired, consume dried fruit in the right portions (NOT RECOMMENDED in obesity or in the tendency to overeating)

NOTES: Clinical studies show that by adopting a targeted diet for high cholesterol, blood levels of LDL cholesterol can decrease by up to 20-30%.

High Cholesterol Diet Example

SUITABLE FOR:


  • Male subject, sedentary, 50 years old, BMI 28 (overweight), total blood cholesterol 350mg / l and HDL 30mg / l, caloric requirement 2300kcal / day;
    PLEASE NOTE: to view another example of a diet for high cholesterol, indicated for an office worker, total blood cholesterol 350mg / l and HDL 30mg / l, menopause, sedentary who does not play sports, click here

NOTE:

  • low calorie estimated at about 1600kcal / day.

Example Diet to Lower Cholesterol Day 1



Breakfast, about 10-15% kcal TOT:

Skimmed cow's milk 1 glass, 150ml, 54kcal
Rusks (better wholemeal) n° 4, 32g, 125kcal
Sugar-free jam + fiber 4 teaspoons, 40g, 44,5kcal

Snack, about 8-10% kcal TOT

Apple with peel n°1, 200g, 90kcal
Low-fat white yogurt 1 jar, 125g, 45kcal

Lunch, about 35% kcal TOT

Beans in broth

Fresh beans 200g, 209kcal
Raw soybean oil 1/2 tablespoon, 5g, 45kcal
Chicken breast 150g, 150kcal
Lettuce 100g, 20kcal
Raw soybean oil 1 tablespoon, 10g, 90kcal
Bread (better wholemeal or rye) 1 slice, 25-30g, 60-73kcal

Snack, about 8-10% kcal TOT


Dried walnuts 6-7 gherigli, 20g, 128kcal
Dinner, about 30% kcal TOT
Frozen cod 250g, 150kcal
Raw soybean oil 1/2 tablespoon, 5g, 45kcal
Melanzane 200g, 30kcal
Bread (better wholemeal or rye) 3 fats, 75-90g, 180-219kcal
Raw soybean oil 1 tablespoon, 10g, 90kcal

Example Diet to Lower Cholesterol Day 2


Breakfast, about 10-15% kcal TOT:

Soya milk 1 glass, 150ml, 48kcal
Bread (better wholemeal or rye) 2 fats, 50-60g, 120-146kcal
Sugar-free jam + fiber 4 teaspoons, 40g, 44,5kcal

Snack, about 8-10% kcal TOT

Pear with peel n°1, 200g, 90kcal
Low-fat white yogurt 1 jar, 125g, 45kcal

Lunch, about 35% kcal TOT

Risotto with zucchini

Basmati rice 80g, 280kcal
Zucchini 100g, 11kcal
Extra virgin olive oil 1/2 tablespoon, 5g, 45kcal
natural tuna 150g, 150kcal
Red radish 100g, 13kcal
Extra virgin olive oil 1 tablespoon, 10g, 90kcal

NO PANE

Snack, about 8-10% kcal TOT

almonds n°6-7, 20g, 108kcal
Dinner, about 30% kcal TOT
Lean cut calf 200g, 184kcal
Extra virgin olive oil 1/2 tablespoon, 5g, 45kcal
Fennel 200g, 25kcal
Bread (better wholemeal or rye) 3 fats, 75-90g, 180-219kcal
Extra virgin olive oil 1 tablespoon, 10g, 90kcal

Example Diet to Lower Cholesterol Day 3


Breakfast, about 10-15% kcal TOT:

Skimmed cow's milk 1 glass, 150ml, 54kcal
Rusks (better wholemeal) n° 4, 32g, 125kcal
Sugar-free jam + fiber 4 teaspoons, 40g, 44,5kcal

Snack, about 8-10% kcal TOT

Orange n°1-2, 300g, 102kcal
Low-fat white yogurt 1 jar, 125g, 45kcal

Lunch, about 35% kcal TOT

Chickpeas in broth

DRIED chickpeas 70g, 230kcal
Raw soybean oil 1/2 tablespoon, 5g, 45kcal
Turkey breast 150g, 150kcal
Valerian 100g, 21kcal
Raw soybean oil 1 tablespoon, 10g, 90kcal
Bread (better wholemeal or rye) 1 slice, 25-30g, 60-73kcal

Snack, about 8-10% kcal TOT

Hazelnuts n° 6-7, 20g, 125kcal
Dinner, about 30% kcal TOT
Mackerel or mackerel 150g, 250kcal

NO OIL

Broccoli 200g, 30kcal
Bread (better wholemeal or rye) 3 fats, 75-90g, 180-219kcal
Raw soybean oil 1/2 tablespoon, 5g, 45kcal

Example Diet to Lower Cholesterol Day 4


Breakfast, about 10-15% kcal TOT:

Soya milk 1 glass, 150ml, 48kcal
Bread (better wholemeal or rye) 2 fats, 50-60g, 120-146kcal
Sugar-free jam + fiber 4 teaspoons, 40g, 44,5kcal

Snack, about 8-10% kcal TOT

Grapes with peel 150g, 90kcal
Low-fat white yogurt 1 jar, 125g, 45kcal

Lunch, about 35% kcal TOT

Pasta with tomato sauce

Semolina pasta (better wholemeal) 80g, 280kcal
Tomato puree or pulp 100g, 15kcal
Extra virgin olive oil 1/2 tablespoon, 5g, 45kcal
Low-fat cottage cheese 150g, 150kcal
Rughetta or arugula 100g, 25kcal
Extra virgin olive oil 1 tablespoon, 10g, 90kcal

NO PANE

Snack, about 8-10% kcal TOT

almonds

n°6-7, 20g, 108kcal

Dinner, about 30% kcal TOT
Pork loin 150g, 210kcal
Extra virgin olive oil

1/2 tablespoon, 5g, 45kcal

Cabbage 200g, 38kcal
Bread (better wholemeal or rye) 3 fats, 75-90g, 180-219kcal
Extra virgin olive oil 1/2 tablespoon, 5g, 45kcal

Example Diet to Lower Cholesterol Day 5


Breakfast, about 10-15% kcal TOT:

Skimmed cow's milk 1 glass, 150ml, 54kcal
Rusks (better wholemeal) n° 4, 32g, 125kcal
Sugar-free jam + fiber 4 teaspoons, 40g, 44,5kcal

Snack, about 8-10% kcal TOT

Apple with peel n°1, 200g, 90kcal
Low-fat white yogurt 1 jar, 125g, 45kcal

Lunch, about 35% kcal TOT

Stewed lentils

Dried lentils 200g, 228kcal
Raw soybean oil 1/2 tablespoon, 5g, 45kcal
Roast-beef 150g, 170kcal
Lettuce 100g, 20kcal
Raw soybean oil 1 tablespoon, 10g, 90kcal
Bread (better wholemeal or rye) 1 slice, 25-30g, 60-73kcal

Snack, about 8-10% kcal TOT

Dried walnuts 6-7 gherigli, 20g, 128kcal
Dinner, about 30% kcal TOT
Sardinian 200g, 260kcal

NO OIL

Melanzane 200g, 30kcal
Bread (better wholemeal or rye) 3 fats, 75-90g, 180-219kcal
Raw soybean oil 1/2 tablespoon, 5g, 45kcal

Example Diet to Lower Cholesterol Day 6


Breakfast, about 10-15% kcal TOT:

Soya milk 1 glass, 150ml, 48kcal
Bread (better wholemeal or rye) 2 fats, 50-60g, 120-146kcal
Sugar-free jam + fiber 4 teaspoons, 40g, 44,5kcal

Snack, about 8-10% kcal TOT

Pear with peel n°1, 200g, 90kcal
Low-fat white yogurt 1 jar, 125g, 45kcal

Lunch, about 35% kcal TOT

Mushroom risotto

Basmati rice 80g, 280kcal
Champignons 100g, 20kcal
Extra virgin olive oil 1/2 tablespoon, 5g, 45kcal
Natural tuna 150g, 150kcal
Red radish 100g, 13kcal
Extra virgin olive oil 1 tablespoon, 10g, 90kcal

NO PANE

Snack, about 8-10% kcal TOT

almonds n°6-7, 20g, 108kcal
Dinner, about 30% kcal TOT
Skinny cut bovine 150g, 170kcal
Extra virgin olive oil 1/2 tablespoon, 5g, 45kcal
Fennel 200g, 25kcal
Bread (better wholemeal or rye) 3 fats, 75-90g, 180-219kcal
Extra virgin olive oil 1 tablespoon, 10g, 90kcal

Example Diet to Lower Cholesterol Day 7


Breakfast, about 10-15% kcal TOT:

Skimmed cow's milk 1 glass, 150ml, 54kcal
Rusks (better wholemeal) n° 4, 32g, 125kcal
Sugar-free jam + fiber 4 teaspoons, 40g, 44,5kcal

Snack, about 8-10% kcal TOT

Apple with peel n°1, 200g, 90kcal
Low-fat white yogurt 1 jar, 125g, 45kcal

Lunch, about 35% kcal TOT

Margherita pizza + grilled vegetables

250g, 630kcal

Snack, about 8-10% kcal TOT

Hazelnuts n° 6-7, 20g, 125kcal
Dinner, about 30% kcal TOT
Tuna fillet 150g, 240kcal

NO OIL

Mixed salad

QB

Bread (better wholemeal or rye) 3 fats, 75-90g, 180-219kcal
Raw soybean oil 1/2 tablespoon, 5g, 45kcal

NB. The above calorie values ​​are approximate as they are rounded; the menu represents a purely indicative example and has not been subjected to in-depth numerical control of the percentage balance of nutrients.

Useful supplements in the diet for high cholesterol

There are some food supplements useful for controlling cholesterol levels; they are chemically different and if used synergistically they can favor a multifactorial reduction of absorbed cholesterol (pay attention to the deficit of fat-soluble vitamins) and circulating cholesterol:

  • Soluble fibers: psyllium seeds, glucomannan, pectin, guar and karaya gum; psyllium fiber, for example, in doses of 5-10 grams / day, can reduce LDL cholesterol levels by 3-10% thanks to the reduction of intestinal cholesterol absorption
  • Phytosterols: 1,5-2 g / day can reduce LDL cholesterol levels by 6-12mg / dl thanks to the reduction of intestinal absorption of cholesterol
  • Chitosan: polysaccharide typical of the shellfish carapace; it is taken in quantities of 1-1,2g at a time and reduces the intestinal absorption of cholesterol
  • Artichoke Extract: 1-1,5g / day standardized in cynarin or chlorogenic acids can reduce cholesterol levels by 15-20%
  • Fermented red rice: 10 mg / day of monacolins from fermented red rice can lower LDL cholesterol levels by 15-25%
  • Beta-glucans: 50-200mg / day of these polysaccharides are able to reduce LDL cholesterol levels by reducing intestinal absorption of cholesterol
  • Lecithin and soy proteins: 5-15mg / day of lecithin distributed in 2-3 doses and 20-50g of soy protein can lower cholesterol both by reduction of absorption and by metabolic effect on LDL
  • PUFA fatty acids ω-3, ω-6, ω-9: PUFA fatty acids interact with the metabolism of lipoproteins; ω-3s reduce triglyceride levels (involved in the mechanism of atherogenesis), ω-6s lower total cholesterol, ω-9s only lower LDL (bad) cholesterol.
Audio Video Example Diet to Lower Cholesterol Man
add a comment of Example Diet to Lower Cholesterol Man
Comment sent successfully! We will review it in the next few hours.