Did you know that vegetarians generally live longer and are less likely to have
heart disease or other ailments, including a lower risk for cancer?1
If you are struggling to lower your cholesterol, the answer may lie in what you
eat.
Fad or fact?
Filmmaker, actor and comic book writer Kevin Smith credits a plant-based diet
with his significant weight-loss after suffering a heart attack. Reality TV star
Kelly Osborne credits her vegan diet for her 30-pound weight loss. Hollywood
producer James Cameron is so convinced of the benefits of a plants-only diet
that he produced a feature-length film featuring vegan Olympic athletes and
bodybuilders to show the impact of a vegan diet from both a personal and global
perspective.
Far from just Hollywood hype, the benefits of a plant-based diet are
well-documented, from lowering the risk of heart disease to a substantially
lower type 2 diabetes risk.2 In fact, a recent review of 49
observational and controlled studies found that vegetarian diets are associated
with lower levels of total cholesterol, including lower levels of HDL and LDL
cholesterol. This was especially true of vegan diets.3
A low fat vs. plant-based diet
We know what you’re thinking – “I can’t give up meat, I’ll just cut back on fat
and calories.”
In the studies, vegetarians fared better than people who simply cut back on
calories and ate a variety of foods that were low in fat. They also did better
at lowering cholesterol than those on a conventional diabetes diet.3
So, what exactly is it about a vegetarian diet? The verdict is still out on that
although studies suggest it is not merely about giving up meat:
- Those who eat plant-based diets often weigh less.
-
Vegetarians tend to eat less saturated fat and more foods such as
vegetables, fruits, legumes, nuts, and whole grains that are rich in
substances known to reduce cholesterol, such as soluble fiber and plant
sterols.1
-
Foods from soybeans, a plant-based source of protein, may help lower “bad”
cholesterol, or low-density lipoprotein (LDL).4
Not all plant-based diets are equal
While plant-based diets are recommended to reduce the risk of heart-related
issues, not all diets are created equal. Some could, in fact, increase your risk
for heart disease.
An unhealthful plant-based diet would include the consumption of sugar-sweetened
beverages and less healthy foods such as refined grains and potatoes. If you are
considering adopting a plant-based diet, make sure it is comprised of whole
grains, unsaturated fats and a wealth of fruits and vegetables.
Not there yet?
Not quite ready to jump headlong into a veggie-only diet? You can still reap
health benefits by making tweaks to your current diet. Reduce the portions of
meat on your plate and increase the vegetables. Replace sugar-sweetened desserts
with fresh fruit. Add olive oil and foods high in monounsaturated fatty acids,
such as avocados, to salads and sandwiches. And instead of dipping high-fat
chips into your guacamole, try veggies instead.5
You could even add meatless days to your weekly menu – start with one, then add
another, and another. Or try eating a plant-based diet every other day or
perhaps on weekdays. Simply by adding more plants to your diet, you can lower
your cholesterol and boost your health.1 You may soon realize you
don’t even miss the meat!
We’re here to help
If you have been prescribed medication by your physician to control your
cholesterol and have questions or concerns, your Health Mart pharmacist is
always available to help!
Health Mart. Caring for you and about you.
Nothing herein constitutes medical advice, diagnosis or treatment, or is a
substitute for professional advice. You should always seek the advice of
your physician or other medical professional if you have questions or
concerns about a medical condition.
Sources:
-
NIH News in Health: Digging a Vegetarian Diet. Available at: https://newsinhealth.nih.gov/2012/07/digging-vegetarian-diet
Accessed 7-31-18.
-
MedicalXpress: Healthy plant-based diet linked with substantially lower type
2 diabetes risk. Available at: https://medicalxpress.com/news/2016-06-healthy-plant-based-diet-linked-substantially.html
Accessed 8-20-18.
-
MedicalXpress: New meta-analysis finds a plant-based vegetarian diet is
associated with lower cholesterol. Available at: https://medicalxpress.com/news/2017-08-meta-analysis-plant-based-vegetarian-diet-cholesterol.html
Accessed 7-31-18.
-
Tuso PJ. Perm J. 2013;17(2):61–66. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
Accessed 7-31-18.
-
Mayo Clinic: Cholesterol: Top foods to improve your numbers. Available at:
https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/ART-20045192?p=1
Accessed 7-31-18.
Posted on Fri, August 31, 2018
by Health Mart