Like us, you probably brace yourself for the worst when your doctor brings up cholesterol at a checkup. But cholesterol- a waxy, fat-like substance that travels through your bloodstream- is not inherently bad. In fact, it’s an important substance created by your liver to digest fatty foods, create hormones, and build cells.
Here’s the catch. Your liver isn’t the only source of cholesterol in your body. You also get it from food, specifically animal products like beef, poultry, dairy, and eggs. And too much cholesterol in the blood can be a major health concern.
About 2 in 5 American adults have high cholesterol, according to the CDC. This is a problem because increased cholesterol levels can clog your arteries and increase your risk for heart disease.
Fortunately, there are plenty of ways to get ahead of the curve and keep your cholesterol levels in check. One of them is to follow a plant-based diet to lower cholesterol.
But first, let’s take a deeper dive into what cholesterol is and how it affects your health.
Understanding Cholesterol and Its Impact on Health
As mentioned, your body needs cholesterol to build healthy cells. But too much of it can increase your chances of heart disease. The ideal cholesterol range for men and women above the age of 20 is 125 to 200mg/dL.
That said, not all cholesterol is bad. Typically, there are two main types: LDL (low-density lipoprotein) and HDL (high-density lipoprotein).
LDL cholesterol is a troublemaker. When you have too much of it in your blood, it can stick to the walls of your arteries and narrow them over time, making it harder for blood to flow. We don’t have to tell you why that isn’t good for your ticker.
HDL cholesterol, on the other hand, transports excess cholesterol from the blood vessels back to your liver, where it’s processed and removed from the body. This helps keep your arteries clear and reduces the risk of heart problems.
In a nutshell, cholesterol is crucial to your body, but having too much of the “bad” type can cause trouble by clogging your arteries. Managing your cholesterol levels is key to better heart health.
The Science Behind Plant-Based Diets and Cholesterol
Sure, you can control cholesterol with medication. But before you even get there, why not make some lifestyle changes?
A new meta-study has found that eating a vegetarian or plant-based diet can help lower cholesterol. To talk numbers, such diets are associated with a 7% reduction in total cholesterol and a 14% reduction in all artery-blocking lipoproteins.
Here’s a quick rundown on how plant-based foods can help lower LDL (bad) cholesterol and improve HDL (good) cholesterol, along with some of the specific nutrients and compounds responsible for these effects:
Fiber:
Plant-based cholesterol diets are rich in fiber, found in fruits, vegetables, whole grains, legumes, and nuts. Soluble fiber helps lower LDL cholesterol by binding to it and carrying it out of the body. It also promotes a feeling of fullness, which can help with weight management.
Antioxidants:
Vitamins C and E, along with phytochemicals such as flavonoids and carotenoids, help reduce inflammation and oxidative stress. This, in turn, can improve heart health and potentially raise HDL levels.
Unsaturated Fats:
Sausages, bacon, and other cuts of meat are often high in saturated fats directly responsible for increased LDL levels. On the flip side, plant-based foods like avocados, olive oil, and nuts contain monounsaturated and polyunsaturated fats that are better for your heart.
Omega-3 Fatty Acids:
While often associated with fatty fish, plant-based sources of omega-3 fatty acids, like flaxseeds, chia seeds, and walnuts, can also help reduce triglycerides and boost HDL cholesterol levels.
Sterols and Stanols:
These compounds, found naturally in plant foods like fruits, vegetables, and nuts, have a structure like cholesterol. They can block the absorption of dietary cholesterol in the intestines, reducing LDL levels.
This is just the tip of the iceberg. Switching to a low-cholesterol diet, or just adding more veggies, fruits, nuts, and whole grains to your regular meals can lower your cholesterol levels and reduce plaque buildup.
But how do you get there? Let’s find out.
Key Components of a Plant-Based Diet for Cholesterol Control
A well-rounded plant-based diet to reduce cholesterol should include a variety of foods. Here are a few heart-healthy groups you need to focus on.
1. Fruits
Whether you like fruit on top of your oatmeal, mixed into salads, or as a mid-morning snack, these fiber-filled goodies will keep your cholesterol in check. Berries ((e.g., blueberries, strawberries), citrus fruits (e.g., oranges, grapefruits), apples, and the like are low in saturated fats, making them excellent choices for cholesterol control.
2. Leafy Greens
Adding more leafy greens to your plate can help lower your cholesterol. Consider increasing your intake of kale, spinach, and cruciferous vegetables like cabbage and Brussels sprouts to keep those LDL levels limited.
3. Whole Grains
Whole grains like oats, barley, quinoa, and brown rice are high in soluble fiber, which helps lower LDL cholesterol levels. If you need some healthy breakfast inspiration, check out this delicious Roasted Spiced Pumpkin Quinoa Salad made with Mekhala’s Organic Roasted Chili Sambal paste!
4. Nuts and Seeds
Nuts and seeds are sources of healthy fats, including monounsaturated and polyunsaturated fats. They can improve overall heart health and potentially raise HDL cholesterol. If you’re switching to a plant-based diet, remember to stock up on almonds, walnuts, flaxseeds, chia seeds, and sunflower seeds.
Other food groups to incorporate into a low-cholesterol diet include:
- Plant-based oils (extra-virgin olive oil)
- Soy products (tofu, tempeh, unsweetened soy milk)
- Herbs and spices (turmeric, garlic, ginger, cinnamon)
- Legumes (black beans, lentils, chickpeas, and edamame)
Plant-Based Diet Strategies to Lower Cholesterol
Adapting to a plant-based diet for cholesterol might sound intimidating at first, but we’re here to help you ease into the process with our tips!
- Start by incorporating more plant-based meals into your diet each week. Gradual changes are often easier to sustain.
- Try a wide variety of fruits, vegetables, grains, legumes, nuts, and seeds. The more diverse your diet, the broader the range of nutrients you’ll receive.
- Pay attention to what you eat. Savor each bite. Avoid distractions. Mindfulness can help prevent overeating and promote better digestion.
- When buying packaged foods, read labels carefully to check for added sugars, unhealthy fats, and excess sodium. Choose products with minimal additives.
- Ensure your meals are balanced with a mix of protein (from sources like legumes, tofu, and tempeh), carbohydrates (from whole grains and vegetables), healthy fats (from sources like nuts and avocados), and plenty of fiber.
A word of advice. Even on a low-cholesterol diet, you need to keep an eye on your portions. While plant-based foods are generally healthier, overeating can still lead to weight gain, affecting your cholesterol levels.
Also, opt for cooking methods that promote heart health, such as steaming, baking, grilling, or sauteing with minimal oil. These methods retain nutrients while reducing added fats.
The Bottom Line
There you have it: your quick guide to cholesterol management with a plant-based diet! Remember, adopting a low-cholesterol diet isn’t just about what you exclude. Instead, it’s about what you can add for better heart health. With mindful eating, portion control, and a focus on heart-healthy cooking methods, you can successfully lower your cholesterol levels while enjoying flavorful meals around the clock!
What’s a good dish without some delicious cooking pastes? At Mekhala, our range of cooking pastes is 100% vegan, non-GMO, and carefully crafted with your health in mind. Whip up delicious heart-healthy meals with our products- your tastebuds will thank you! Get yours online or use our store locator to find a Mekhala retailer near you today!
