A well-rounded vegetarian diet can be healthy and nutritionally sound with careful planning. A 2023 review of studies suggests that following a vegetarian or vegan diet may help lower levels of total and LDL cholesterol. However, some vegans may have higher cholesterol levels than expected due to various factors such as genetic factors, physical activity levels, and diet.
A vegan diet is typically low in cholesterol but contains processed foods like faux meats and vegan cheeses that are high in saturated fat from coconut or palm oil. Vegetarian diets have been associated with reduced risk of ischemic heart disease (IHD), but results regarding cardiovascular disease (CVD) overall have not been consistent.
Eating plenty of plant foods, including fruits, vegetables, wholegrain cereals, peas, beans, lentils, and nuts, is crucial for managing raised cholesterol. Vegan diets are low in total fat and saturated fat, and high in fiber, which can help lower cholesterol. Those following a vegetarian or vegan diet experienced average drops in levels of total cholesterol, LDL cholesterol, and apolipoprotein B of 7, 10, and 14.
A meta-analysis found that people on a vegetarian diet may see significant improvements in lowering LDL or “bad” cholesterol, help with blood sugar levels, and reduce apolipoprotein B-effects. The authors of the EPIC-Oxford study found that vegans had lower cholesterol levels compared to people eating omnivorous diets.
In conclusion, a well-rounded vegetarian diet can be beneficial for maintaining health and reducing the risk of heart disease. However, it is important to consider factors such as genetics, physical activity levels, and diet when implementing a vegetarian diet.
📹 Do Some Vegans Have Naturally High Cholesterol? | Dr. Neal Barnard Live Q&A – Exam Room Podcast
Is it possible to eat a plant-based diet and still have high cholesterol? If that’s you, what should you do? Dr. Neal Barnard has …
Do vegetarians have good cholesterol?
A study published in the European Heart Journal published results from 30 trials involving nearly 2, 400 people, revealing that those following a vegetarian or vegan diet experienced average drops in total cholesterol, LDL cholesterol, and apolipoprotein B levels compared to those following an omnivorous diet. The study suggests that plant-forward diets are higher in healthy unsaturated fats but lower in saturated fat, cholesterol, and total fat, likely explaining the findings.
The study was published online on May 24, 2023, and Harvard Health Publishing provides access to their archived content. The findings suggest that plant-forward diets may be more beneficial for those with a lower risk of heart disease.
Do meat eaters have higher cholesterol?
It is well documented that the consumption of red meat, fried foods, and baked goods is associated with an increased risk of elevated low-density lipoprotein (LDL) cholesterol levels. To prevent elevated cholesterol levels, it is advised to restrict red meat consumption to a maximum of three ounces and to select leaner cuts such as sirloin, pork loin, or filet mignon. Additionally, beef, pork, and lamb should be avoided, as they are high in saturated fat.
Why is my LDL high if I’m vegan?
A vegan diet is a plant-based diet that is typically low in cholesterol, but some processed foods like faux meats and vegan cheeses, which are high in saturated fat and sodium, can raise cholesterol levels. Vegans can enjoy a variety of vegetables, fruits, whole grains, nuts, seeds, soy and plant-based dairy alternatives, nut butters, and plant-based oils like olive and grapeseed. However, not all processed plant-food products may be healthy for those prone to high cholesterol. Some vegan processed foods, like faux meats and vegan cheeses, are high in saturated fat from coconut or palm oil, which can raise low-density lipoprotein (LDL) or bad cholesterol levels.
How to increase HDL cholesterol as a vegetarian?
The consumption of olive oil, whole grains, avocado, seeds, and nuts has been demonstrated to reduce LDL cholesterol levels while simultaneously enhancing HDL cholesterol levels. High-density lipoprotein (HDL) cholesterol, also known as “good” cholesterol, plays a crucial role in the removal of low-density lipoprotein (LDL) and triglycerides from arteries. This process helps prevent the accumulation of plaque within the arteries, thereby reducing the risk of cardiovascular disease, including heart attacks and strokes. In addition, the ingestion of these nutrients has been demonstrated to enhance the proportion of HDL cholesterol in the blood.
Can you be healthy with low HDL?
Cholesterol is not the sole factor contributing to heart disease, as it can also affect overall health. People with normal HDL cholesterol can develop heart disease, while those with low HDL levels may have healthy hearts. Regular cholesterol testing is recommended for most people, but those with abnormal lipid panels or other risk factors may require more frequent tests. To increase HDL cholesterol, individuals should adopt healthy lifestyle changes like eating well, exercising regularly, and not smoking.
Are eggs bad for low HDL?
Research shows that consuming 6-12 eggs per week doesn’t negatively impact total blood cholesterol levels or heart disease risk factors in people with diabetes. Instead, it increases high density lipoprotein (HDL) cholesterol, which is considered good cholesterol as it removes other types of cholesterol from the blood. However, the LDL-to-HDL ratio, a biomarker used to assess heart disease risk, remains unchanged in egg-based breakfasts compared to egg-free meals.
Are avocados high in LDL cholesterol?
High-cholesterol animal products are high in saturated fats, which can raise bad cholesterol. However, avocados, which are unsaturated and have no cholesterol, are a heart-healthy food. Research by the American Heart Association shows that consuming one avocado per day can lower low-density lipoprotein (LDL) levels, or “bad” cholesterol. Avocados also have potential benefits in terms of increased satiety and blood sugar levels.
Avocados are rich in polyunsaturated and monounsaturated fats, making them a heart-healthy food. In addition, avocados may contribute to increased satiety in overweight adults and potentially reduce blood sugar levels.
Do vegetarians have low HDL?
High-density lipoprotein cholesterol (HDL-C) is crucial for predicting atherosclerotic cardiovascular disease risk. A study involving 9588 biobank participants aged 30-70 years found that exercisers had higher HDL-C levels compared to non-exercisers. However, strict vegetarians had decreased HDL-C levels compared to omnivores, foll
owed by lacto-ovo vegetarians. The test for trend was significant, with strict vegetarians having significantly lower HDL-C levels than omnivores who exercised regularly.
The study concluded that strict vegetarian diets in conjunction with regular exercise might not be healthful behaviors to implement in everyday life due to the negative impact on HDL-C. Dyslipidemia, characterized by low concentrations of HDL cholesterol, is a modifiable risk factor linked to cardiovascular disease. Low HDL cholesterol is a marker for poor metabolic health and may occur in the presence or absence of other lipoprotein abnormalities.
A 1 mg/dL HDL reduction has been associated with a 3-4% increase in the prevalence of coronary artery disease. Therefore, strict vegetarian diets in conjunction with regular exercise may not be beneficial for everyday life.
What are the 5 worst foods for cholesterol?
High cholesterol is a significant risk factor for heart disease and stroke, with 94 million American adults having high cholesterol levels. The best foods to eat when you have high cholesterol include red meat, full-fat dairy, baked goods and sweets, fried foods, tropical oils, and butter. Cholesterol is essential for building hormones, cells, and vitamins, but unhealthy levels can lead to heart disease and stroke.
Mass General Brigham cardiologist, Ramit Bhattacharya, shares tips on the best and worst foods to eat when you have high cholesterol. Understanding the term “cholesterol” is crucial to comprehend the importance of healthy cholesterol levels.
Can you have high cholesterol and still be healthy?
High cholesterol levels, particularly high low-density lipoprotein (LDL) or “bad” cholesterol, can increase the risk of heart disease and stroke. The body requires certain cholesterol levels for proper function, while high high-density lipoprotein (HDL) cholesterol levels can protect heart health. This article discusses whether high cholesterol levels can be healthy, outlines optimal cholesterol levels, and discusses ways to manage high cholesterol. Different types of cholesterol exist, and managing high cholesterol is essential for overall health.
Do eggs raise HDL?
Prior research has demonstrated a correlation between egg consumption and enhanced HDL and LDL particle size, LCAT activity, and plasma apoAII and carotenoid concentrations. This information is corroborated by a number of studies and is sourced from ScienceDirect. Additionally, the utilization of cookies is addressed, and the copyright for this data belongs to Elsevier B. V., its licensors, and contributors.
📹 Are Vegan Cholesterol Levels Too Low?
I do want to mention a couple things to Bonny’s credit that aren’t as bad as I originally thought. Firstly, she did not purchase the wool rug herself, she didn’t know there was wool in it, it was not a conscious decision for what that’s worth. Secondly, she has pulled back on her statement about eating cholesterol making her healthier in a more recent article.
Happy Healthy Vegan recently posted a related article, I’ll repeat what I said there: I’ve had cholesterol readings of 77, total, in the past (LDL – 29) … my cardiologist was surprised at this, but NOT displeased or alarmed. My GP had a similar reaction. As someone who had a heart attack 6 years ago (and subsequently went WFPB), I’m very happy to have “abnormal” low cholesterol readings, and the doctors concur. I run long distances regularly, and am in MUCH better health than I was before. No problems. I’d be willing to bet Bonny’s cholesterol isn’t lower than that (cardiologist said it was the lowest he’d ever seen) … it’s NOT a problem. The issue with very low cholesterol has to do with WHY it’s low – if it’s the result of underlying disease, THEN there’s reason for concern … concern about the underlying disease.
Why are people like her even making such misinformed articles on these subjects :/ The animal abuse aside (promoting eggs, fish, chicken, wool and down in just the last week alone as ethical) why does someone so young and with such a large young following not take it seriously that she is misinforming such a very influential fanbase about very serious potential health issues. Gosh darn.
Great article, Mic. I’m a doctor and I have worked with cardiologists when I was a junior. One told me he had very high total cholesterol. But he was like “whatever. I just take statins.” He genuinely thought that statins should be in the water supply. This is a guy whose JOB it was to site stents all day into atherosclerotic coronary arteries. So, patients don’t have a lot of hope when their doctors are like that.
Thanks for responding to her follow up articles. In your first response you were sympathetic but as you said the slack has really run out on her and she continues to flip the switch on what she ‘knew’ before. I’m glad you included Tofu Goddess’ response about the wool rug, which really just shows she’s veered straight off into the abyss. Having met her briefly in person (at a vegan restaurant) it’s sad to see her promoting increasing one’s cholesterol.
Every doctor I have been to has essentially told me I should not be vegan. “At least eat eggs or milk, for nutrients,” I’ve heard. Luckily, I know that medical education does NOT equal nutrition education. Also, If vegans were a solid percentage of the population, and I had the government sneaking B12 into my food the way they do for folic acid in bread or fluoride in the water supply, I’m sure people and doctors would freak out a lot less about my health. (P.S. Please DO listen to your doctor’s recommendations unless you’ve done your research on the vegan diet.)
Great article that summed up everything perfectly. Yeah right now Bonny Rebecca is just another carnist like billions of other carnists on earth who justify their animal exploitation with one bad reason after another. You are quite right. There is No need to ever bring her up again, but these things needed to be said.
I have been vegetarian since I was 15 I was overweight high cholesterol diabetes, 16 months ago I went totally plant base and I’ve lost 75 lb no more diabetes no more high cholesterol lots of energy and feel great I don’t know a whole lot about all this science but I know how i feel, vegan for life ❤️, no matter what all these non-vegans are coming out saying I know the truth and how it works and how I feel ❤️
The RA should actually never be a problem if she remained vegan. Inflammation reduction is key. Instead she eats eggs which are one of THE worst animal products to eat.. it actually causes inflammation…among other things. It’s just really sad she feels the need to even discus her diet. She should change her website content.
I have a funny feeling that Bonny soon will come up with things like : now I’m eating fish for Omega 3, later beef for iron, chicken breast for protein and then the Earth is flat. Great article Mic! I like to watch science proof from your articles and for entertainment Freelee screaming at the meat eaters to stop animal exploitation. Each one of you are doing fantastic job 👏💪 Ps Next month I will celebrate 6 years of being vegan ❤️
Mic, thank you for showing us the science behind ideal cholesterol levels. One thing that bothered me about Bonny’s “I’m not vegan” article was that she referenced her “elevated inflammatory markers” making her concerned about her potential for rheumatoid arthritis because of her father having the disease and that her omega 6:3 ratios were very out of balance. The out of balance omega 6:3 ratio can cause inflammation (Dr Brooke Goldner speaks of this in relation to healing her lupus as well as many other auto-immune diseases). I saw many of Bonny’s articles where she was using lots of runny tahini that she kept in large containers (unrefrigerated – would that have caused it to go rancid since it was ground?), and sesame seeds are higher in omega 6. (And many articles in the past where she was eating out and perhaps eating more omega 6s that way as well). It seems prudent to simply handle the imbalance by taking an omega 3 algae oil supplement and decreasing sources higher in omega 6 to bring her body back into balance and see how that would decrease inflammation as well as looking for foods she might need to eliminate if she had food sensitivities or a leaky gut…basically testing to find out causes of her inflammation. And the plant based docs, like Ornish, Barnard, Fuhrman, Esselystyn, Goldner, all show how their diets help lower inflammation. Dr Goldner has a great visual pathway showing how excess omega 6s from oils and processed foods and arachidonic acid from meat and eggs contribute to inflammation.
Ahhhhh!!! Thank you!!!!!!!!! There was just a lot of stuff from Bonnie that I was not jiving with when I continued to watch her articles, and you know what I’m happy I was thinking critically and decided to unsubscribe because she was being very misleading, on top of the fact that she’s in this weird phase of in between, like remarking herself. I just couldn’t keep on with her because she’s clearly still trying to figure stuff out without learning and doing her own research.
Sometime ago, at least a decade back, I encountered the idea that cholesterol plays a protective role against disease. I can’t remember the source, though. My mom’s cholesterol spiked “dangerously” a couple years before she died from cancer. She took prescription drugs to lower it….I’ve often wondered if that was a mistake. The body is smart, after all. Thanks for the head’s up on high dose b-12 causing acne….used to get pimples within 24 hours of using a well known and highly promoted spray supplement. I’m looking for a product that will allow more control over the dose. Thanks for everything you do. – vegan for life!
I understand that she wants to share her story but when you get vague like that people believe all the problems that she had were because she was vegan and had low cholesterol (even though she said veganism wasn’t the initial problem creator… At the end of an hour long article) even though she didn’t mention in the clip what diseases she would get it at least what her number was. I think she’s doing this because of views you mean to tell me someone who shares everything just forgets to share her numbers? Nope she knew vegans would respond which would give her more views and money. Also she didn’t know what was a good level for cholesterol after all those years as a vegan?
I had no clue who she was but just by what I have seen she’s clearly reaching for a new audience. I hold little faith in people who don’t back up what they say with facts, like her lab results. In any event, love your website, Mic. I am a new vegan in my 50’s and have been reaping all the benefits of a vegan diet while feeling like my choices are kinder to both animals and the earth.
Hello Mic, I just have a question related to B12. I’m following Michael Gregor’s advice, and I’m taking 2500mc B12 once a week. Should I consider changing to a lower dosis and more regularly taken supplement? I also want to comment that I watch your articles regularly, and I’ve never commented on one of them (I think). You do a very good job, nice and helpful articles. Cheers!
I really hope that people listening to these idiots are drawn to your informative articles. Dr Garth Davis also brought a good one out today. If you care about animals you’ll find a way. She is trying to make it sound like people who eat meat don’t suffer with any illness. Hopefully this age of stupid will be over soon🙏🏻
What I’m realizing is that nutritional science is imperfect. Both sides can point flaws in studies. You can find low carbers making perfectly logical and sound arguments in favor of high cholestrol diets, touting its health benefits. I’m just going to go by my intuition, and personal experimentation. I don’t trust science anymore.
Hi Mike, Thank you for this article. May you comment on cholesterol and the affects on mental health? I’m asking because I too have low cholesterol. I went vegan in 2016, the same year I had bloodwork for a life insurance exam. I was flagged on the exam due to the low cholesterol. I was told it may contribute to anxiety and suicidal thoughts. (Edit: prior to this exam and learning of this, I began feeling depressed) At the time, I brushed it off due to a break up I was going through and associated my feelings with that life event. In 2017 I fell off the vegan wagon, and I felt fine mentally (not physically). Then in 2018, I went back to being a vegan and midway through the year the anxiety and depression returned. Has anyone else experienced this? I’m determined to stay vegan, but this is definitely something I’m struggling with and would appreciate any insight. Thanks!
I paused on that graph of the atherosclerosis bars. Very interesting to see. I’m glad that Bonny retracted her statement about her dietary cholesterol making her healthier, although she needs to be more careful about what she says and presents in future articles, because not everyone is going to catch any corrections she makes. I hope she gets back onto a vegan diet, especially after all the informative articles that have been made for her. It doesn’t make any sense to me (in terms of health or ethics) that she would be including animal products in her diet.
There’s actually no such thing as bad cholesterol. Neither HDL nor LDL cholesterols are bad. Each serves a purpose in the body. The cause of arterial blood walls that are damaged before the clot that occurs isn’t properly known yet. But it’s most likely due to inflammatory foods that cause it. LDL cholesterol comes in later to try to repair that damage which leads to a clog in that artery. It’s not the LDL that’s the problem. A recent study found that even people with low LDL fell victims to atherosclerosis. And people with high LDL didn’t show any signs of atherosclerosis. The whole cholesterol fear needs to be revised and studied better. Old and traditional science is just that… Old. These were bias studies done under bad data gatherings. The whole fear of cholesterol clearly needs to be reconsidered.
What about eating meat just to feel better…? I just recently started eating cow once a week, not very happy about the killing, but it does take some of my depression away. I want to believe I’ll be able to ditch it away somewhere in the future, perhaps when my microbiome has gone back to healthy where I can get everything from plants.
My doctor has never mentioned my cholesterol levels… Could be because I’m only 31 but when my total cholesterol went from 225 to 136 in the span of ONE YEAR she didn’t even bring it up. 😂😂 Never asks about my diet. Yes that’s the year in which I became a vegan. My total is now 126. LDL went from 115 to 56! 😁