Decrease the intake of dietary fat
Increase intake of soluble fiber
Emphasize complex carbohydrates and reduce the concentrated sugars
Integrate your diet 2 g plant sterols per day
Increase soy consumption
Take two fish meals per week
Moderate consumption of alcohol and coffee
Follow the diet Portfolio
Good stuff
type menu
references
HYPERCHOLESTEROLEMIA
How to assess the cholesterol?
>>> See our cholesterol and triglyceride profile: hyperlipidemia.
High cholesterol is not a disease. It may even be that this entails no adverse consequences. It remains that having too high cholesterol in conjunction with other elements including smoking, diabetes, hypertension, obesity and physical inactivity increases the risk of suffering from cardiovascular disorders .
The liver produces about 75% of the cholesterol in the body, and foods provide the remaining 25%. A blood test performed in the laboratory allows to know:
LDL cholesterol, commonly known as bad cholesterol because it conveys the cholesterol produced in the liver to the cells, causing clogging of the arteries when it is in excess;
HDL cholesterol, known as good cholesterol because it cleanses the arteries by reducing excess cholesterol to the liver to be eliminated by the bile;
total cholesterol.
Generally, a high total cholesterol level is associated with a too high level of bad cholesterol (LDL), while the good cholesterol is normal or too low.General recommendationstop
Various public health organizations have issued dietary recommendations for the treatment of hypercholesterolemia, such as the US expert panel of the National Cholesterol Education Program1 (NCEP 111), approved by the American Heart Association2, and the Working Group on hypercholesterolemia and other dyslipidemias, author of canadiennes3 guidelines.
The following recommendations are based on the findings of these expert committees:
Reduce intake of total fat for they represent more than 35% of total calories.
Avoid trans fats.
Reducing saturated fat to represent less than 7% of total calories.
Reducing dietary cholesterol intake to less than 200 mg / day.
Prefer monounsaturated fat which can represent up to 15% of total calories.
Moderate polyunsaturated fat intake, particularly omega-6 fatty acids (up to 10% of total calories).
Increase the soluble fiber intake (from 10 g to 25 g per day).
Prefer unrefined complex carbohydrates and reduce the concentrated sugars.
Integrate your diet 2 g plant sterols per day.
Achieving and maintaining a healthy weight and moderate physical activity include.
Other dietary recommendations:
Take 2 fish meals per week.
Prefer vegetable protein sources, mainly soybean.
Consume with moderation alcohol and coffee.
Follow the diet Portfolio.
Decrease the intake of dietary fattop
When you have high cholesterol, it is important to first reduce the total amount of fat. On average, women should consume 55 g to 75 g of fat per day; and men 70 g to 95 g, according to daily energy expenditure. For example, a Big Mac with large fries furnish 55 g! This means how easy it is to exceed the maximum recommended intake of fat.
Given the amount of fat already present in many foods (meat, dairy products, etc.), we must be vigilant and to limit the addition of oil, butter or other fats. Cover his toast before margarine spread with peanut butter may not be a good idea.
It is important to check also the added fat in baked goods: breads, cereals, crackers, waffles, etc. They should not exceed 3 grams per serving. One teaspoon equals 5 g fat.
The following table gives the equivalences between different types of fat. Women should not exceed an average of 4 to 6 equivalents of fat per day; and males of 6 to 8 equivalents. Obviously, the number of equivalents must be adjusted for each individual depending on age, health status, gender and energy expenditure.
CHOICES
OCCASIONALLY
5 ml (1 tsp.) Of extra virgin olive oil or canola oil
5 ml (1 tsp.) Of butter or 10 ml (2 tsp.) Butter calorie reduced
15 ml (1 tbsp.) Of house vinaigrette with olive or canola oil
15 ml (1 tbsp.) Of commercial vinaigrette or 30 ml (2 tbsp.) Light commercial vinaigrette
5 ml (1 tsp.) Mayonnaise canola oil based
15 ml (1 tbsp.) Salad dressing or light mayonnaise or 5 ml (1 tsp.) Mayonnaise-based soy oil
5 ml (1 tsp.) Of flax or hemp oil oil
5 ml (1 tsp.) Of sunflower oil, safflower, grape seed, sesame, corn, soybeans.
15 ml (1 tbsp.) Of natural peanut butter, almond butter, hazelnut, pistachio, cashew or macadamia
15 ml (1 tbsp.) Of cream cheese or 30 ml (2 tbsp.) Of light cream cheese
5 ml (1 tsp.) Of non-hydrogenated margarine with canola oil or olive oil base
5 ml (1 tsp.) Of animal fat (lard)
15 ml (1 tbsp.) Hemp butter
5 ml (1 tsp.) Of duck, goose
7 black or green olives or 15 small green olives
15 ml (1 tbsp.) Of liver pate
15 ml (1 tbsp.) Of almonds, hazelnuts, pistachios, pecans, macadamia nuts, cashews or peanuts whole
30 ml (2 tbsp.) Of barbecue sauce or other
15 ml (1 tbsp.) Of ground flaxseed or hempseed
30 ml (2 tbsp.) Sour cream
1/6 avocado
30 ml (2 tbsp.) Of 10% coffee cream 15% mf or 15 ml (1 tbsp.) cream 35% M. G.Avoid trans fats
The industrial trans fats, which are formed during the hydrogenation of vegetable oils, help to increase total cholesterol and bad cholesterol (LDL). They also lower the good cholesterol (HDL). There are including trans fat in dishes made with shortening or hydrogenated or partially hydrogenated vegetable oils such as pie crusts, crackers, tortillas, cookies, croissants, muffins, commercial chocolates, peanut butter (not natural), chips, cereals, etc.
Here are the terms that indicate the presence of trans fats: vegetable shortening, hydrogenated vegetable oil, partially hydrogenated vegetable oil, vegetable fat, vegetable margarine. Fortunately for Canadian consumers, since December 2005, the label of processed foods should indicate their trans fat content.
Regarding natural trans fats that are found in dairy products, a recent clinical study conducted by researchers at Laval University in Quebec has shown that they are not harmful to the heart, even in relatively high amounts ( about 4 g daily). But beware, very high amount (approximately 10 g per day), they act as industrial trans fats and decrease good cholesterol and increase bad. However, if consumed large amounts of natural trans fat is virtually impossible, which is not the case with industrial trans fats.
For more information on trans fat, read the file What are trans fats?Reducing saturated fat
Well, the duck?Duck fat is a better choice than butter, but a poorer choice than olive oil. The content of saturated fatty acids is much higher than olive oil (33% against 13%), but lower than butter (33% against 63%).
Saturated fats contribute to higher bad cholesterol (LDL) and total cholesterol. A man, with an average daily energy requirement of 2,500 calories, should not consume more than 20 grams of saturated fat per day. A woman whose need is 1800 calories, no more than 15 g per day. For example, 120 g of cooked ground beef provides regular 15 g of saturated fat.
Saturated fats are solid at room temperature, which helps to recognize them.
SOURCES OF SATURATED FAT
ALTERNATIVES
Meat, poultry and meats to over 10 mg% (See table below)
Fish, white portion poultry (without the skin), tofu, legumes (dried beans, lentils, peas), seafood, meats less than 10 mg% (Visible fat removed)
Cheese more than 20% M.G.
Cheese less than 20% M.G. (In moderation), rice with cheese and soy cheese
Coconut oil, coconut oil, palm oil, palm kernel
Extra virgin olive oil, canola oil, hazelnut oil, linseed oil
Whole milk, sour cream, cream
1% milk M.G. or less, sour cream less than 1% butterfat, soy coffee cream, soy milk, rice drink, almond drink
Yogurt (more than 1% M.G.)
Yogurt less than 1% M. G., soy pudding
Butter, lard, hard margarines, hydrogenated vegetable oil
Non-hydrogenated margarine or extra virgin olive oil, canola oil, hazelnut oil
Pastry, puff pastry, croissant
Pastry made with olive oil, unleavened bread, whole wheat pita
Pastries, pies
Pies and desserts whose dough is made with oil
Frying
Baked, in olive oil, poached, grilled
It is desirable to focus on meat and poultry that contain less than 10% fat. Since they contain good fats (omega-3), fish and seafood (except shrimp and crayfish) may be eaten more frequently, although some species contain more than 10% fat. The maximum consumption of meat, poultry and fish is 180 g to 240 g (6-8 ounces) per day.
Fat content of different cuts of meat, poultry and fish. Click here.Reducing dietary cholesterol intake
The dietary source of cholesterol is not essential because the body can manufacture them. He tends to raise bad cholesterol (LDL), especially when accompanied with saturated fat. It is therefore advisable to limit its intake to 200 mg per day. Only animal products contain cholesterol.
By reducing foods high in saturated fats (fatty meats, fatty dairy products) is reduced by the fact the intake of total cholesterol. However, in terms of food rich in cholesterol and low in saturated fat (eggs, shrimp, offal), they have little effect on bad cholesterol (LDL). They are not to be avoided completely, but should be eaten in moderation.
Foodstuffs
Cholesterol
Alternatives
Egg (1) *
186 mg
Egg white
Beef liver (100 g uncooked)
300 mg
Beef less than 10% fat (visible fat removed)
Shrimp (100g cooked) *
195 mg
Scallops, crab, lobster, oysters, mussels
Crayfish (100g cooked)
137 mg
Scallops, crab, lobster, oysters, mussels
Beef heart (100 g, cooked)
212 mg
Beef or lean pork (visible fat removed)
Beef brain (100g cooked)
3100 mg
Beef or lean pork (visible fat removed)
* In case of cholesterol, it is recommended not to exceed 3 whole eggs per week, taken 3 different days and no more than one meal of shrimp per month.Prefer monounsaturated
Liquid at room temperature, and semi-liquid cold, monounsaturated fats have the great advantage of lowering bad cholesterol (LDL). Oxidise very little compared to polyunsaturated fatty. This is the type of fat to be priority menu. You can see the table of equivalents for fatty much to eat earlier.
The best sources of monounsaturated fats:
olive oil (extra virgin choose oil), canola or hazelnut;
almonds, hazelnuts, filberts, pecans, pistachios, peanuts, cashews, macadamia nuts, Brazil nuts;
natural peanut butter, almond, hazelnut or macadamia;
counsel;
non-hydrogenated margarine made with olive or canola oil.
The best oils for cooking
For light sauteed:Extra virgin olive oil
For frying:Peanut oil
For baking:Canola oil, grape seed, sunflower, safflower, soybean, corn
Non-hydrogenated margarine
Oils eaten raw only:Linseed oil, hemp oil mixtures containing linseed oil or hemp, borage, evening primrose, fishModerate consumption of omega-6 fatty
Polyunsaturated fatty acids include linoleic acid (omega-6) and alpha-linolenic acid (omega-3). This type of fat lowers bad cholesterol, but it also tends to decrease good cholesterol if consumed in excessive amounts.
Omega-3 fatty acids and omega-6 can easily oxidize, even in the body. Once oxidized, they contribute to the formation of plaques in the arteries.
However, the North American diet typically contains too much omega-6 fatty acid relative to omega-3 fatty acids. It is especially the omega-6 fatty acids should be consumed in moderation and instead try to achieve our intake of omega-3 which are often insufficient. Canola oil is an excellent way to meet both its intake of alpha-linolenic acid (omega 3) and monounsaturated fatty acids.
For the highest sources of omega-6 (linoleic acid), visit our Awards nutrients.
For the highest sources of omega-3 (alpha-linolenic acid), visit our Awards nutrients.Increase intake of soluble fibertop
The soluble fibers bind to cholesterol in the intestine and prevent its absorption. In addition, they produce short chain free fatty acids which limit the production of cholesterol by the liver. It is therefore important to consume a lot.
2 g to 10 g of soluble fiber a day can lower bad (LDL) cholesterol by about 5%. Contributions from 10 g to 25 g could be even more beneficial. High intake of soluble fiber can cause intestinal discomfort. It is therefore recommended to increase consumption gradually and drink plenty of water. Also, better space January-February hours after making psyllium supplements and medicines.
Best sources of soluble fiber
Food Sources
Servings
Soluble Fiber
Psyllium powder or flakes
15 ml (1 tbsp.)
5 g
Its cooked oats
160 ml (2/3 cup)
3.6 g
Roasted soybeans
60 ml (1/4 cup)
3.5 g
Mango
1
3.4 g
Canned artichoke hearts
2
3.2 g
All Bran Buds cereal
80 ml (1/3 cup)
3 g
Metamucil
Bag of 12 g (1 tbsp.)
2.4 g
Cooked beans (black, red, white)
125 ml (1/2 cup)
2.4 g
Its uncooked oats
80 ml (1/3 cup)
2.3 g
Grapefruit
1
2.2 g
Brussels sprouts
125 ml (1/2 cup)
2 g
Mixture of cooked legumes
125 ml (1/2 cup)
1.9 g
Ground flaxseed
2 c. tablespoons (30 mL)
1.8 g
Orange
1
1.7 g
Soy Beverage
250 ml (1 cup)
1.5 g
Rolled oats (oatmeal) uncooked
80 ml (1/3 cup)
1.3 g
Source: adapted from the record of the Clinical Nutrition Manual online, Dyslipidemia section.
Other sources of soluble fiber: Wheat, rye, peas, chickpeas, asparagus, broccoli, carrots, red cabbage, fresh beans, turnip, onion, peas, sweet potatoes, apricots, figs, strawberries, peaches, pears, apples, plums and prunes.Emphasize complex carbohydrates and reduce the concentrated sugarstop
Unrefined complex carbohydrates better feel fuller and increase satiety, which has the effect of reducing food consumption.
TO CHOOSE
LIMIT
Desserts with no added sugar (sweet fruit), made from wholemeal flour
Sweet desserts: cakes, pies, cookies, donuts, muffins, puddings
Fresh and dried fruit, unsweetened fruit compote
White sugar, raw sugar, cane sugar, brown sugar, fructose, sweets, chocolate, molasses, caramel, corn syrup, jams, jellies, marmalades, honey, maple products, malt syrup, rice syrup
Cereals and bakery products whole grain
Refined cereals and bakery products
5-8 servings of grains from the following choices:
Whole grain bread (containing 2 g to 3 g of fiber per slice)
30 g (1 oz) rich in fiber breakfast cereal (containing 3g of fiber per serving and less than 5 g of sugars)
125 ml (½ cup) cooked oatmeal
125 ml (½ cup) of cooked grains (bulgur, brown rice, wild rice, quinoa, barley or millet)
125 ml (½ cup) of cooked pasta (whole wheat, kamut or spelled)
2-3 rye crackers
4 multigrain or whole wheat crackers
½ homemade bran muffin
1 small whole wheat pita
½ bagel whole wheat or multigrain
½ hot dog bread or spelled or whole wheat hamburger
½ whole wheat bread kaiser
White flour bread (sliced bread, hamburger or hot dog, baguette, croissant, pita, bagels, etc.)
Rusks and croutons white flour
Tortillas and pizza crusts to white flour
White pasta (spaghetti, macaroni, lasagna, etc.)
Couscous
Instant or pre-cooked white rice
Risotto
Rice Vermicelli
Gnocchi
Cereals without dietary fiber
Cream of wheat
Potato without the skin
Chips
Corn Chips
Tapioca
CornstarchIntegrate your diet 2 g plant sterols per daytop
The recent recommendations of the NCEP in 1111 include consumption fortified with sterols. Sterols, also called phytosterols, look to dietary cholesterol, except that they come from the plant kingdom. Because of their own chemical structure, they interfere with the absorption of cholesterol in the intestine. This would result in a decrease in total cholesterol and LDL.
Since May 21, 2010, Health Canada allows manufacturers to add plant sterols and affix the appropriate claims on the following types of food products:
- Various spreads;- Margarine;- Mayonnaise;- Salad dressings;- Yogurt;- Fruit or vegetable juice.
By cons, sometimes it takes a good amount of enriched food to obtain 2 g of sterols. For example, we need to consume 5 c. in fortified margarine tea sterols to get 2 grams of sterols; is a lot. Moreover, even while consuming only 2 c. tea a day, this contribution is not negligible on cholesterol supplemented with other dietary changes.
Nuts, seeds, rice bran oil and legumes are also sources of sterols, phytosterols but their concentration is not high enough to have a significant effect.
See the Awards nutrients for additional sources.Increase soy consumptiontop
According to the American Heart Association, soy consumption does not reduce the risk of cardiovascular disease, unless he takes the place of foods high in saturated fat, such as meat. This means that it is more reducing saturated fat which has an effect on cardiovascular health rather than soy consumption.
When part of a low fat diet, soy protein helps lower modestly blood cholesterol and bad cholesterol (LDL). To achieve this effect, it is necessary to consume from 20 g to 50 g of soy protein per day to replace the same amount of animal protein.
Soybeans can be eaten in various forms: fresh soy, grilled dried soybeans, soy beans, tofu, tempeh, beverage, yogurt, etc.
Best sources of soy protein
Foodstuffs
Servings
Soy Protein
Defatted soy flour
125 ml (1/2 cup)
24.9 g
Tempeh
100 g
18.5 g
Cooked soybeans (edamame) *
50 g
15.8 g
Whole soy flour
125 ml (1/2 cup)
15.5 g
Soy Beverage
250 ml (1 cup)
6 g 11 g
Roasted soybeans
30 g
10.6 g
Regular tofu farm
100 g
15.8 g
Extra firm silken tofu
100 g
7.4 g
Silken firm tofu
100 g
6.9 g
Soft silken tofu
100 g
4.8 g
Source: Adapted from the record of the Clinical Nutrition Manual online, Dyslipidemia section.* USDA National Nutrient Database.Take two fish meals per weektop
Fish contains omega-3 fatty acids which do not directly affect cholesterol, but which contribute to cardiovascular health. Epidemiological studies link the consumption of fish - at a rate of 1 to 2 times per week only - with a decreased risk of cardiovascular disorders. Prefer fatty fish like salmon, mackerel, trout and sardines.Moderate consumption of alcohol and coffeetop
An alcohol serving?
340 ml (12 oz) of beer
125 ml (1/2 cup) of wine
45 ml (3 tbsp.) Of spirits
In reasonable quantities, alcohol can increase good cholesterol (HDL). By "reasonable amount" is talking about 9 drinks per week for women and 14 for men. By cons, alcohol drank too much can increase blood triglycerides and gain weight, which is not desirable with too high cholesterol.
It seems that coffee, especially that kind of boiled (bodum, espresso, Turkish) would raise the cholesterol levels. This is not the case of filter coffee, including terpenes responsible for the hypercholesterolemic effect retained by the filtre4. However, overall, there is no relationship between coffee and the risk of cardiovascular disease in moderate amounts of coffee, or less than 4 cups per day or less than 400 mg of caffeine per jour5-6.Follow the diet Portfoliotop
The Portfolio Diet is a diet designed to lower blood levels of bad cholesterol (LDL). It uses extensively to certain foods (almonds, soy), nutrients (dietary fiber) and nutraceutical (sterols) already recognized for their cholesterol-lowering properties.
Since the early 2000s, she was the subject of several clinical studies and the results are very impressive. According to the researchers, the Portfolio diet is as effective as statins first generation - common medications to treat high cholesterol - without the secondaires7-8 effects. This diet would drop LDL cholesterol up to 35% when followed rigorously. The decrease was significantly greater than that induced by a diet low in saturated fat and dietary cholesterol.
However, a 2006 article in the American Journal of Clinical Nutrition states that the effects of the diet long-term portfolio are still moderate. According to the results, after 1 year, the reduction in LDL cholesterol was 13% and only a third of the subjects had a reduction of more than 20% 9.
In addition to its beneficial effects on blood cholesterol, diet may reduce the Portfolio Protein C-réactive10-11, a flash rate of the indicator in the blood vessels and a risk factor for cardiovascular disease.
Also, it would encourage proper elimination, increase satiety and avoid the energy slumps thanks to the consumption of large amounts of soluble fiber.
Low in saturated and trans fat, dieters Portfolio, in its strictest application, is essentially vegan: no meat, poultry and fish or their by-products. However, it seems that you can get very good results while consuming some lean meat and poisson9.
Portfolio diet consists of:
30 g almonds (whole or slivered almonds or almond butter)
20 g of soluble fiber (from legumes, oats, psyllium, strawberries, broccoli, grapefruit, eggplant, etc.)
50 g of soy protein (from tofu, soy beans, soy beverages, tempeh, soy nuts, meat substitutes made from soy protein, etc.)
2 g of plant sterols (primarily from an enriched margarine sterols and, to a lesser extent, avocado, soy, almonds and olive oil).Mechanisms of action
We do not know all the mechanisms of action that contribute to the effectiveness of this diet, but some assumptions are made:
Sterols partly would block the absorption of cholesterol in the intestine.
Soluble fiber would promote the excretion of cholesterol through the feces.
The content of soluble fiber, vegetable protein, phytosterols and monounsaturated fat almonds have a beneficial effect on blood lipids.
The effect of soy isoflavones on blood lipids remains controversial. Several assumptions are made, but none are officially retained for now.
Good stufftop
Plan 2 fish meals per week.
Prepare your spaghetti sauces with vegetable protein flakes, tofu or lentils.
Add oat bran muffins to your preparations, cakes and biscuits.
Replace ground beef with horse meat, chopped or minced buffalo calf.
Make your homemade salad dressings with olive or canola oil, balsamic vinegar and Dijon mustard.
Replace the peanut butter with almond butter on your toast.
Use applesauce instead of sugar in your recipes for muffins.
Add ground flaxseed soy pudding or yogurt for snacks.
Add legumes to vegetable soups.
Type menutop
The following menu prepared by SOSCuisine.com satisfies all the recommendations above. To read the recipe and nutritional value, click each dish or food.Typical menu for a day
Morning
Breakfast "Chamonix" (yogurt, flax seeds, granola, apple, whole wheat bread, peanut butter, soy beverage)
Midday
Split Pea Soup, Fried rice with smoked ham, oranges and mint salad and yogurt with plant sterols
Collation
Edamame
Evening
Salad with beets, carrots and leeks, Penne with Arugula, Tomato and Feta Cheese
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