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Vegetarian low cholesterol diet: How to Eat Vegetarian When You Have High Cholesterol

by alexxlab

How to Eat Vegetarian When You Have High Cholesterol

Cutting meat and dairy from your diet is one way to lower your high cholesterol levels, since the saturated fats that raise blood cholesterol come primarily from animal products. And even better, a vegetarian diet may lower your risk for chronic health conditions like obesity, high blood pressure, heart disease, diabetes, and some types of cancer. Vegetarian diets are low in total fat and saturated fat, and high in fiber, all of which can help you lower your cholesterol. A carefully planned vegetarian diet is good for your heart and can include all the important nutrients you need. Here’s how to do it right.

Potential Nutrient Deficiencies Linked With a Vegetarian Diet

A well-rounded vegetarian diet can be healthy and nutritionally sound with some careful planning. In fact, a cohort study published in August 2019 in the Journal of the American Heart Association compared its findings with that of previous research on heart disease and diet. The researchers concluded that their own findings were in line with previous research, indicating that diets that included less meat and skewed vegetarian were associated with a lower overall risk of heart disease. Here are tips to make sure you’re getting enough essential nutrients:

  • Protein You can get all the protein you need from a vegetarian diet. Pulses (beans and peas), legumes, and soy are all rich sources of protein. Good sources of plant protein include whole grains, seeds, nuts, and some vegetables, including brussels sprouts and broccoli, though vegetables are not a significant source of protein. Plant-based meat substitutes have also come a long way in recent years, both in taste and nutrition — just be sure to read the nutrition label to avoid excess sodium and saturated fat.
  • Iron A vegetarian diet may put you at higher risk for iron deficiency. Make sure to get enough good plant-based sources of iron, like dried beans, especially white beans, kidney beans, and lentils, as well as spinach, dried fruit, and yeast, in your diet.
  • Vitamin B12 Vegetarians often don’t get enough B12, which can leave them feeling fatigued. You can make sure to get enough vitamin B12 by incorporating nutritional yeast into your diet. There are tons of recipes for how to use it as a cheese substitute, and one serving contains 100 percent of the daily recommended value of B12, according to the National Institutes of Health (NIH). You can also include vegetarian-friendly fortified products such as B12-fortified soy milk or cereal, or take a B12 supplement, though you should always try to get most of your nutrients from your food, according to the NIH.
  • Zinc This mineral is important for growth and development, and the top six best sources of zinc are all meat or seafood, according to the NIH. The good news is, grains, nuts, and legumes are good sources of zinc.
  • Vitamin D If you don’t include dairy in your vegetarian diet and you don’t spend much time outdoors in the sun, you might not get the vitamin D you need. Dairy products and fatty fish like tuna and salmon are key sources of vitamin D in the omnivore diet. Mushrooms are a good vegetarian source of vitamin D, but you may want to supplement your diet with vitamin D and calcium.

How to Choose Healthy Fats

Even though a vegetarian diet eliminates animal foods as a source of saturated fat, if you have high cholesterol, you’ll still need to watch out for sources of fat and cooking methods that can affect your cholesterol levels. As a rule of thumb, avoid fried foods and cut back on processed foods when possible.

  • Avoid trans fats. Many vegetable oils have hydrogen added to them. Called hydrogenated oils, these are high in trans fats, which can raise your cholesterol levels. Read the label of any butter substitute or cooking oil you’re choosing in order to avoid trans fats when you cook. Trans fat also hides in processed foods, since it has a stable shelf life. Be particularly careful of prepackaged baked goods, microwave popcorn, frozen pizza, refrigerated dough, and nondairy coffee creamer.
  • Limit saturated fats. Saturated fat raises cholesterol levels and is primarily found in meat and full-fat dairy products, according to the American Heart Association (AHA). Despite this effect, it has not been more universally proven that all saturated fat intake leads to cardiovascular disease, like heart attack and stroke, and is even more confusing when comparing plant- versus animal-based saturated fats. Regarding nonanimal saturated fat, as previously mentioned, vegetarian meat substitutes like Beyond Meat often contain significant amounts of saturated fat.  Also note that coconut, palm, and palm kernel oils do contain saturated fats. Consider substitutes or balancing your intake of saturated fats with the heart-healthy oils below.
  • Add heart-healthy oils. Unsaturated fats are found in heart-healthy oils, like safflower, corn, olive, canola, sunflower, soybean, and peanut, and can help lower your cholesterol levels. Eating olive oil in particular has been specifically associated with good heart health over time. A Harvard University study published in March 2020 in the journal Circulation evaluated nearly 64,000 women and 35,000 men over a span of 24 years. Those whose diets included more than the average amount of olive oil were 15 percent less likely to have cardiovascular disease (CVD) of any kind and more than 20 percent less likely to have coronary heart disease.
  • Try low-fat cooking. You can sauté in water instead of oil, or use just a very small amount of olive oil to sauté instead of frying. You can also consider investing in an appliance such as an air fryer, which uses very little oil to produce the same effect as deep-frying. Broiling, steaming, poaching, and boiling are better than frying when you’re watching the amount of fat and calories in your diet. When baking, you can cut back on the amount of oil or margarine and replace it with water, juice, or applesauce.

Make Vegetarian Recipes Household Staples

Being vegetarian doesn’t mean you have to cook separate meals for yourself when preparing dinner for a crowd. There are tons of options for heart-healthy vegetarian dishes that pack in nutrients and taste great. Here are some resources that can help you get started:

  • Great Cookbooks for Anyone on a Plant-Based Diet
  • Grill-Worthy Vegetarian Recipes
  • Veggie-Loving Instagrammers to Inspire Your Plant-Based Diet Goals
  • High-Protein Meatless Dinner Recipes
  • Faux Meat Barbecue Recipes

Being Vegetarian at a Restaurant

Eating out and sticking to your vegetarian diet can be a challenge. Here are some tips to help you:

  • Plan in advance. Think about what kind of restaurant you want to go to so you’ll have more plant-based options. In addition to dedicated vegetarian spots, Italian, Chinese, Mexican, Thai, Indian, and Japanese restaurants tend to always have multiple  vegetarian diet options.
  • Scan the menu ahead of time. Most menus are available online on the restaurant’s website.
  • Talk to your server. Don’t assume that your server knows that food prepared in chicken stock isn’t vegetarian or that lard and gelatin are animal products. Be specific about your dietary requirements to avoid surprises in your meal.
  • Ask for a substitution. Many restaurants will gladly substitute meatless pasta or exchange a baked potato for a fried side order. You can also request that your meal be prepared with unsaturated oil to help with your cholesterol levels.

RELATED: Why I Went Vegan for a Healthier Heart

How to Talk to People Who Question Your Vegetarian Diet

Family members and friends who are unfamiliar with a vegetarian diet may try to discourage you because they think a diet without animal foods isn’t safe or nutritious. That’s not accurate, and in fact, studies have shown the opposite to be true. Here are ways to get their support:

  • Educate yourself. Be ready to explain the benefits of a vegetarian diet. Assure family members and friends that a balanced vegetarian diet isn’t missing any nutrients compared with one that includes animal products.
  • Don’t preach. You’ve decided to pursue a vegetarian diet because you think it’s a healthier choice, but don’t expect to change someone else’s diet.
  • Be patient. A vegetarian diet can seem like a radical idea to people who aren’t familiar with it, especially older people, who are less likely to be vegetarian, according to a 2018 Gallup poll. Try to seek out like-minded people through vegetarian social media groups and vegetarian blogs, or by following vegetarian lifestyle influencers on social media.
  • Be responsible. There are tons of vegetarian meal options that will please everyone, even strict omnivores, but still, not everyone may be on board all the time, especially around holidays, when dining traditions may revolve around meat. Be prepared to do your own cooking and shopping, and have the plant-based ingredients you need on hand.
  • Share your food. Once you’ve convinced your family that a vegetarian diet is healthy, prepare a vegetarian meal once a week to share with them. Show them that a vegetarian diet can also be appetizing and filling.

Additional reporting by Kaitlin Sullivan.

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Lowering Cholesterol With a Plant-Based Diet

  1. Resource

What is cholesterol?

Cholesterol is a wax-like substance produced by the liver that aids in building cell membranes and producing hormones. Our bodies produce plenty of cholesterol to meet our needs, so we don’t need to consume extra cholesterol through our diets. 

What is the ideal cholesterol level?

The ideal blood cholesterol level is below 150 milligrams per deciliter (mg/dL), based on the results of the Framingham Heart Study and other research. At that level, heart disease is very unlikely. Unfortunately, nearly 107 million Americans have cholesterol levels that are greater than 200 mg/dL, which is dangerously close to 225 mg/dL—the average cholesterol level of coronary artery disease victims.

How can foods help lower cholesterol?

People can often reduce their cholesterol levels dramatically by changing the foods they eat. Diets high in saturated fats, trans fats, and cholesterol—found in meat, dairy products, and eggs—raise cholesterol levels, which increases heart attack risk. Foods high in saturated fat are especially dangerous because they can trigger the body to produce extra cholesterol.

Plants do the opposite. They are very low in saturated fat and free of cholesterol. Plants are also rich in soluble fiber, which helps lower cholesterol. Soluble fiber slows the absorption of cholesterol and reduces the amount of cholesterol the liver produces. Oatmeal, barley, beans, and some fruits and vegetables are all good sources of soluble fiber.

It is important to continue to work closely with your health care provider to monitor your health and manage medications, even as you make dietary changes.

What is the difference between HDL and LDL cholesterol?

Cholesterol doesn’t dissolve in blood. To be transported in the bloodstream, cholesterol is packed into two types of carriers: low-density lipoproteins (LDL) or high-density lipoproteins (HDL). LDL cholesterol, which is sometimes known as “bad cholesterol,” is necessary in limited quantities (LDL delivers cholesterol to various parts of the body), but high LDL cholesterol levels can dramatically increase your risk of a heart attack. That’s because LDL particles can contribute to atherosclerosis—or clogged arteries. HDL cholesterol—sometimes called “good cholesterol”—helps clear LDL cholesterol from the arteries. 

When doctors measure cholesterol levels, they first look at total cholesterol as a quick way to assess a person’s risk. For a more exact guide, they divide the total level by the HDL level. Heart attack risk is minimized by having a lower total cholesterol and a higher proportion of HDL cholesterol. The ratio of total cholesterol to HDL should be less than 4 to 1.

Unfortunately, the average American man has a ratio of 5 to 1. Vegetarians, on the other hand, average about 3 to 1. Smoking and obesity lower HDL; vigorous exercise and foods rich in vitamin C may increase it.

What diet is best for lowering cholesterol?

Studies have found that plant-based diets lower cholesterol levels more effectively than other diets. In 2017, researchers reviewed 49 studies that compared plant-based diets with omnivorous diets to test their effects on cholesterol. Plant-based diets lowered total cholesterol, LDL, and HDL levels when compared to omnivorous diets. Low-fat, plant-based regimens typically reduce LDL levels by about 15 to 30 percent. 

Some recommendations for lowering cholesterol still include consuming chicken and fish. However, a number of studies have shown that heart disease patients who continue to eat these foods still tend to get worse over time. Those who adopt a low-fat, plant-based diet, get daily exercise, avoid tobacco, and manage stress have the best chance of reversing heart disease.

Do certain foods have special cholesterol-lowering effects?

One University of Toronto study found that people eating a plant-based diet rich in special cholesterol-lowering foods lowered their LDL cholesterol by nearly 30 percent in just four weeks. 

These foods include:

  • Oats, beans, barley, and other foods high in soluble fiber
  • Soy protein
  • Nuts
  • Wheat germ, wheat bran, almonds, Brussels sprouts, and other foods containing substances called phytosterols

Recipes To Lower Cholesterol

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Vegetarian diet can reduce the risk of death and heart disease, scientists have found

Vegetarian diet can reduce the risk of death and heart disease, scientists have found – Gazeta. Ru | News

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Scientists from the National Cancer Institute in Milan found that a vegetarian diet can reduce the risks of cardiovascular disease, type 2 diabetes, death and obesity. The study was published in the journal Nutrition, Metabolism and Cardiovascular Diseases .

Dietitians conducted a comprehensive review of high-quality research examining various vegetarian diets (including fish, egg, or milk vegetarian diets) and their impact on health and disease risk.

Several studies have reported that a vegetarian diet, compared with a non-vegetarian diet, reduces the risk of mortality associated with obesity, overweight, and coronary heart disease. Vegetarian diets have also been associated with lower risks of developing hypertension and type 2 diabetes.

Vegetarian diets, especially those that include low-fat foods, also resulted in greater weight loss than non-vegetarian diets.

One high-quality study also reported a reduction in atherosclerotic changes in the heart arteries after switching to a vegetarian diet.

Many study participants had lower cholesterol levels than omnivores, but this reduction also affected the levels of “good” HDL cholesterol.

Overall, the analyzes showed that although a vegetarian diet may help reduce the risk of cardiometabolic disease, heterogeneity of results due to cultural and ethnic differences in approach to vegetarianism, as well as differences in the conduct of studies in different countries, makes it difficult to draw definitive conclusions.

The authors concluded that a vegetarian diet may be of great benefit in certain diseases, but the reduction in health risks in most cases is not due to the elimination of meat, but to the transition to a healthier diet.

Scientists have previously named six foods that reduce the risk of cardiovascular disease.

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Vegetarian diet is associated with lower cholesterol levels

0002 A new analysis of 49 observational and controlled studies found that plant-based vegetarian diets are associated with lower levels of total cholesterol, including lower levels of both “bad” and “good” cholesterol, compared with omnivorous diets.

The Physicians Committee for Responsible Medicine team led by Yoko Yokoyama says they reviewed data from 30 observational studies and 19 clinical trials that met the inclusion criteria. Experts found that a plant-based diet and vegan foods are associated in observational studies with a 29% reduction in total cholesterol.2 mg/d. In clinical trials, a plant-based diet reduced total cholesterol by 12.5 mg/dl.

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In addition, Yokoyama and colleagues found:

In observational studies, a vegetarian diet was associated with a 22. 9 mg/dl reduction in LDL cholesterol and a 3.6 mg/dl reduction in HDL cholesterol, compared to control groups who ate all foods. In clinical trials, a plant-based diet reduced LDL cholesterol by 12.2 mg/dL and reduced HDL cholesterol by 3.4 mg/dL, compared with omnivore controls, a low-fat diet, calorie restriction, or a conventional diabetic diet. A plant-based diet has not been associated with statistically significant changes in triglyceride levels in observational studies or clinical trials.

The authors predict that the strong correlation between vegetarian diets and lower cholesterol levels may be due to the fact that a plant-based diet contributes to lower body weight and is associated with lower intake of saturated fat and higher intake of plant foods such as vegetables, fruits, legumes, nuts, and whole grains, which are naturally rich in components such as soluble fiber, protein, and plant sterols.

Study co-author Susan Levin says the greater reductions in HDL and LDL cholesterol observed in longitudinal studies are likely due to long-term intake of plant-based diets and changes in body composition.