Plant-Based Diets May Help to Lower Cholesterol
Plant-based foods can help lower cholesterol
Learning that you have high cholesterol can be scary but choosing the right foods can influence your cholesterol levels.
A recent study published in the European Heart Journal has some very encouraging results linking plant-based or vegan diets to lowering cholesterol and improving overall cardiovascular health!
UNDERSTANDING CHOLESTEROL
Before we look at how a plant-based diet can impact cholesterol, let’s learn a little about the different types of cholesterol.
Cholesterol is a waxy substance that our bodies produce naturally in the liver. This is known as “blood cholesterol”. Cholesterol is needed to build cells and make vitamins such as Vitamin D and other hormones. Cholesterol is not inherently “bad”, but too much of it can cause health problems.
The rest of the cholesterol in your body comes from foods from animals like meat, poultry, and dairy products. This “dietary cholesterol” circulates in the blood and is stored in the liver.
Tropical oils, like palm oil, palm kernel oil, and coconut oil contain saturated fat that can increase bad cholesterol. Whole plant-based foods, however, do not contain cholesterol.
Low-density lipoprotein (LDL) cholesterol, often called “bad” cholesterol moves cholesterol from the liver to the cells. High levels of LDL cholesterol can contribute to plaque build-up in the arteries and increase the risk of heart disease.
High-density lipoprotein (HDL), or “good” cholesterol, helps remove excess cholesterol from the bloodstream and reduces the risk of heart disease.
To help to lower your risk of heart disease, the goal is to lower LDL cholesterol and raise HDL cholesterol
PLANT-BASED DIETS AND CHOLESTEROL REDUCTION
A meta-analysis study ( a statistical analysis that combines the results of multiple scientific studies), “Vegetarian or vegan diets and blood lipids: a meta-analysis of randomized trials” published in the European Heart Journal on May 24, 2023, examined the impact of plant-based diets on blood lipids, including cholesterol.
The study found that vegetarian and vegan diets were associated with significant reductions in total cholesterol, LDL cholesterol (as well as other blood lipids) compared to omnivorous diets.
To read the study, click here
FOODS TO INCLUDE
The good news here is that if you have already started to include more whole plant-based foods in your meals, you are on the right track!
Here are some foods to consider adding to your meals to help lower LDL cholesterol
Fruits and vegetables: go for a colourful variety to optimize nutritional benefits.
Whole grains: Choose whole grains like quinoa, brown rice, oats, and whole wheat bread.
Legumes: Beans, lentils, chickpeas, and other legumes are rich in fibre and low in saturated fats.
Nuts and seeds: Almonds, walnuts, flaxseeds, hemp hearts, and chia seeds are high in heart-healthy fats, fibre, and plant sterols.
Soluble fibre which is found in oats, flaxseeds, barley, beans, peas, lentils, sweet potatoes, and oranges is especially helpful in reducing LDL cholesterol.
Eat foods high in soluble fibre every day.
FOODS TO AVOID
There are certain foods that can hinder your progress when trying to reduce your cholesterol so be mindful of these.
1. Saturated fats: found in meat, poultry, dairy, and some plant-based oils like coconut, palm, and palm kernel oil.
2. Trans fats: found in many processed and fried foods.
3. Highly processed foods: packaged snacks, fast food, convenience meals.
Remember that just because a food is labeled “plant-based” or “vegan” doesn’t mean that it is nourishing.
A plant-based or vegan diet can help to maintain healthy cholesterol levels when you are choosing whole, minimally processed foods.
If you want to feel confident when going plant-based or vegan, click here to download my free checklist The Top 5 Questions Asked When Going Plant-Based or Vegan
All content and information in this article is for informational and educational purposes only and does not constitute medical advice, and does not establish any kind of patient-client relationship. The information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the area for your particular needs and circumstances prior to making any medical or health-related decisions.