High cholesterol: is it really possible to lower it with a vegan diet?

What is the connection between vegan diet and cholesterol

One of the main reasons why the vegan diet is often recommended for those with high cholesterol is its low saturated fat content. Foods of animal origin, such as meat, butter, cheese and dairy products, are high in saturated fats that raise LDL cholesterol levels, also known as "bad cholesterol." The vegan diet, which completely excludes these foods, tends to be naturally low in saturated fat and high in fiber, antioxidants and healthy fats that promote good cholesterol (HDL). A study published in The American Journal of Clinical Nutrition found that vegans tend to have lower total cholesterol levels than meat eaters, and this is associated with a reduced risk of heart disease.

The essential role of fiber in lowering cholesterol

One of the distinguishing features of the vegan diet is its high fiber content. Legumes, fruits, vegetables, and whole grains are foods rich in soluble fiber, which plays a key role in reducing LDL cholesterol. Soluble fiber, in fact, binds to cholesterol in the gut and promotes its elimination, preventing it from being absorbed into the bloodstream. A major study found that increased consumption of soluble fiber, found in foods such as legumes, oats and fruits, can significantly reduce total and LDL cholesterol levels. These beneficial effects result in a significant decrease in the risk of developing cardiovascular disease, thus helping to protect heart health. Soluble fiber works by binding to cholesterol in the digestive tract, preventing its absorption into the bloodstream, and promoting its natural elimination.

(Source: The american Journal of clinical Nutrition).

Vegan foods that help keep cholesterol in check

A vegan diet rich in fresh, nutritious foods can play a key role in maintaining healthy cholesterol levels. Many foods typical of the vegan diet contain substances that help reduce LDL ("bad") cholesterol and improve cardiovascular health. Here are some of the main foods consumed by vegans that can help keep cholesterol in check:

• Legumes (lentils, beans, chickpeas)

Legumes are an excellent source of soluble fiber, which binds cholesterol in the gut and promotes its elimination. Eating them regularly helps reduce LDL cholesterol, improving the blood lipid profile. In addition, legumes are also a good source of plant proteins that replace animal foods high in saturated fat.

• Walnuts (Brazil nuts, common walnuts)

Walnuts are rich in healthy fats, particularly monounsaturated and polyunsaturated fatty acids, which can reduce LDL cholesterol levels without lowering HDL ("good") cholesterol. Consuming walnuts regularly helps improve heart health, thanks in part to their anti-inflammatory effects.

• Flaxseed

Flaxseeds are one of the best plant sources of omega-3 fatty acids, which help lower LDL cholesterol. In addition, flaxseeds contain lignans, antioxidant compounds that help improve cardiovascular health. Regular consumption of flaxseed helps reduce cholesterol levels and prevent heart disease.

• Avocado

Avocado is rich in monounsaturated fats, which are helpful in lowering LDL cholesterol while improving HDL cholesterol levels. It is also a good source of fiber, which helps regulate cholesterol levels and aid digestion. Adding avocados to the vegan diet can therefore be a great way to balance the lipid profile.

• Green leafy vegetables (spinach, kale)

Green leafy vegetables are rich in fiber, antioxidants, and phytonutrients that support cardiovascular health. They also contain plant sterols, compounds that help reduce cholesterol absorption in the blood. Spinach, kale, and other similar vegetables can help reduce cholesterol and protect blood vessels from plaque formation.

The vegan diet helps lower cholesterol as long as...

Despite its many benefits, the vegan diet is not a miracle solution for high cholesterol. It is critical to maintain a balance in food choices, paying attention even to processed foods that, while vegan, may contain trans fats, refined sugars and other harmful ingredients (source: Harvard T.H. Chan School of Public Health) For example, ultra-processed vegan foods such as some chips, vegan burgers or packaged snacks can negate cardiovascular health benefits. To achieve maximum benefits, it is essential to lean toward fresh, natural and nutritious foods.

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