A well-rounded vegetarian diet can be healthy and nutritionally sound with careful planning. A 2023 review of studies found that following a vegetarian or vegan diet may help lower levels of total and LDL cholesterol. However, there are several vegan processed foods, such as faux meats and vegan cheeses, that are high in saturated fat from coconut or palm oil that can raise low-density lipoprotein (LDL) or bad cholesterol levels. 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 lower body weight.
A dietitian recommends 13 healthy vegan fat sources, including chia seeds, flaxseeds, nuts, nut butters, seeds, hemp seeds, avocado, olive oil, olives, soy products, tahini, and more. Giving up meat can have a significant effect on lowering cholesterol. Fiber, found in plant foods, reduces the absorption of cholesterol from the gut, increases the amount of cholesterol excreted in the stool, and can reduce the amount of LDL. Eating plenty of plant foods is a key part of managing raised cholesterol.
To make a vegetarian diet work for a healthier heart, it is essential to incorporate grains and beans, oatmeal, consumption of fresh fruits and vegetables, nuts and healthy snacks, and using heart-healthy cooking methods. Plant-forward diets tend to be higher in healthy unsaturated fats but lower in saturated fat, cholesterol, and total fat, which likely explains the benefits of a plant-based diet.
Additional foods to lower LDL cholesterol include oats, barley and other whole grains, beans, eggplant and okra, nuts, and vegetables.
📹 How to Lower Cholesterol Without Meds – My Blood Results As 20+ Yr Vegan
I finally get my test results back for my cholesterol after following a strict no oil no salt vegan diet. Is it possible to lower your …
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.
Is coffee bad for cholesterol?
Coffee, despite not containing cholesterol, can affect cholesterol levels due to its diterpenes, which suppress the body’s production of substances involved in cholesterol breakdown. These diterpenes may increase total cholesterol and LDL levels. Diets high in saturated and trans fats can also increase cholesterol levels. To reduce dietary cholesterol, a heart-healthy diet should include fruits, vegetables, whole grains, nuts, olive oil, and omega-3 fatty acids, while limiting saturated and trans fat intake.
Regular exercise can raise HDL and lower LDL. Quitting smoking, maintaining a moderate weight, and managing stress are also recommended. Research shows that these factors can help reduce the risk of heart disease and improve overall cholesterol levels.
How to reduce cholesterol in 7 days?
To lower cholesterol levels, a healthy diet low in saturated fat and avoid trans fat, regular exercise, weight loss, and quitting smoking are essential. High cholesterol levels can lead to fatty substance buildup in blood vessels, increasing the risk of heart attacks and strokes. Maintaining cholesterol levels within the recommended range is crucial for health benefits. Lifestyle changes can lower cholesterol levels in a few weeks, but it typically takes 3 months or longer to lower bad cholesterol and improve good cholesterol naturally.
Cholesterol-lowering drugs can improve cholesterol in around 6-8 weeks on average. However, small habits with heart-healthy benefits can be incorporated into your weekly routine to not only lower cholesterol levels but also maintain them within the recommended range in the long run.
Why is my cholesterol high if I am a vegetarian?
Consuming fried and processed foods high in saturated and trans fats, as well as vegan desserts and cheeses made with coconut oil, palm oil, or partially hydrogenated oils, can increase LDL cholesterol levels. Excessive refined carbohydrate intake and genetic factors, such as familial hypercholesterolemia, can also contribute to elevated cholesterol levels. Physical inactivity, even with a vegan diet, can negatively affect cholesterol levels. Regular exercise can help increase high-density lipoprotein (HDL), which aids in removing cholesterol from the bloodstream and promoting heart health.
Excessive alcohol and smoking can also elevate triglyceride levels and reduce HDL levels, making arterial walls more susceptible to fatty deposits. Other underlying health conditions, such as hypothyroidism and chronic kidney disease, can disrupt the normal balance and processing of blood lipids. Maintaining healthy cholesterol levels is crucial for cardiovascular health and overall well-being. Lifestyle choices have a significant effect on cholesterol levels, and adopting preventive measures can positively influence cholesterol levels and reduce the risk of related health complications.
How do I lower my LDL quickly?
To improve cholesterol, make lifestyle changes such as eating heart-healthy foods, exercising regularly, quitting smoking, losing weight, and drinking alcohol in moderation. High cholesterol increases the risk of heart disease and heart attacks. If you already take medications, these changes can improve their cholesterol-lowering effect. To start, eat heart-healthy foods, increase physical activity, quit smoking, lose weight, and drink alcohol in moderation. These changes can help reduce cholesterol and improve heart health.
What foods remove bad cholesterol?
Soluble fiber, found in foods such as oatmeal, oat bran, and high-fiber vegetables like kidney beans, Brussels sprouts, apples, and pears, has been demonstrated to reduce the absorption of LDL cholesterol. The ingestion of 5 to 10 grams of soluble fiber on a daily basis has been demonstrated to assist in the reduction of LDL cholesterol. A serving of oatmeal or oat bran provides 3 to 4 grams of fiber, with the addition of fruit, such as bananas or berries, capable of increasing the fiber content.
How vegetarians can lower cholesterol?
Consuming plant foods, including fruits, vegetables, wholegrain cereals, peas, beans, lentils, and nuts, is crucial for managing cholesterol. Protein-rich plant foods like beans, peas, lentils, tofu, soya mince, QuornTM, seitan, unsalted nuts, and seeds can be included in most meals. A healthy balance of fats is essential, avoiding saturated fats found in butter, ghee, full-fat dairy foods, coconut products, palm and shea oils, and foods made with these.
Instead, replace them with unsaturated fats like olive oil, rapeseed oil, sunflower oil, corn oil, and soya oil. Peanuts, nuts, seeds, and avocados are also good sources of healthy fats. Consuming 2 to 3 servings of dairy foods daily, including lower-fat and sugar options, is recommended. Fortified plant-based alternatives should be avoided, as they can be high in saturated fat.
Which vegetable reduce bad cholesterol?
Dr. Romit Bhattacharya, MD, a Mass General Brigham cardiologist and associate director of the Massachusetts General Hospital Cardiac Lifestyle Program, emphasizes the importance of reducing cholesterol intake and production. He suggests that the best way to lower cholesterol is by consuming less sugar, saturated fat, and cholesterol itself, which act as building blocks for the body to make cholesterol.
The average American has between 2 to 5 times the amount of cholesterol than is biologically necessary, and while the body requires cholesterol for survival, it is likely that you have more than you need. Cruciferous vegetables and leafy greens, such as broccoli, are particularly beneficial in lowering cholesterol.
Is rice bad for cholesterol?
Refined grains like white rice may contribute to high cholesterol levels, so advisory bodies recommend at least half of a person’s daily grain intake in whole, unrefined form. To manage cholesterol, choose whole-grain rice in moderate quantities suitable for health goals and weight, and consider healthier alternatives like cauliflower rice, quinoa, and bulgur. Consult a doctor or dietitian for advice on reducing cholesterol levels.
How to lower LDL as a vegan?
The Physicians Committee recommends a low-fat plant-based diet, limiting total fat to less than 10% of daily calories. Research shows that replacing saturated fat with mono- and polyunsaturated fat from plant-based sources lowers LDL cholesterol. Consuming more soy, such as tofu, tempeh, soy milk, and edamame, has been shown to reduce total and LDL cholesterol, possibly due to the isoflavones found in soy.
Does coffee increase cholesterol?
Research has shown that coffee consumption can increase cholesterol levels, with 89% of the reviewed studies showing an average increase of nearly 12 points. The natural fats in the coffee bean, particularly cafestol and kahweol oils, are responsible for this increase. However, most Americans drink coffee brews that have been passed through a paper filter, which blocks the natural oils from entering the cup. This suggests that while coffee consumption may increase cholesterol levels, it may not be as harmful as previously thought.
📹 How to Lower Cholesterol Naturally – The Science
Traveling so study links coming soon, until then Google titles :((((( Intro/Outro Song: Sedução Momentânea by Roulet: …
Your cholesterol lowering saga is a gold mine of information. I came to this article simply searching around for a no salt diet and what people have to say about it. There are very few people who do a low salt diet, much less a no salt diet. I have been on it for maybe 4 days now. In addition, I have been on a whole food-plant based diet for 17 months (with the exception of diet soda and artificial sweetener up until 2 months ago). My total cholesterol is 117 and HDL is 65. However, my blood pressure last measured was 130/80. When I measure it at home, it’s usually about 125/75, and was good the first appointment after I was measured being off bp medication. I want to push the limit and see just what I can do with both the cholesterol numbers, but I especially want my blood pressure down. It’s not good to be close to high. I hope you keep down your cholesterol numbers. Can you become more acclimated to the no salt diet? I bet you might be able to, especially if you find other spices and food types which are tastier. Your discipline is phenomenal, and your obvious knowledge of diet’s impact on health. You are one in a thousand, in that most people would pop the pill and wouldn’t think twice about any diet change, much less a no salt diet change. In my case, I simply don’t have an overpowering desire for salt or sugar, so it’s not a discipline thing for me yet. I live alone and am not tempted by other foods. I’m due for a cholesterol test in 1 year, and although I probably don’t need one if I stay on this diet, I want one to see the numbers.
Great news, I really admire how you stuck to it and you look great. Thinking I’ll try it but I’ve got Lynyrd Skynrd, foo fighters and Boston and I love tequila. Thanks for sharing and sharing you’re knowledge, my dog and I are vegan forever because of you. Best in life, luck and business to you and kisses to Indy 😘
I got test results with 280 cholesterol. Crazy to me as I thought that I eat well and pretty healthy. And I cook without oil for years. Ughh. You lowered your cholesterol that much in a month, but if you don’t continue that diet, it will go back up again. I want to find a lifetime nutrition possibility, not one month diet, that I will fall off right after it ends. Thank you for sharing. I am curious how high it is after two years.
Awesome news Chris! Personally I had a feeling it would work. After reading how not to die, & following engine 2 I decided to cut out the junk food & went wfpb. But when I travel like I am this summer I am not so restrictive! Been vegan for 10 years now & has my cholesterol checked last month and my total was like 135, bad was 65.
Eat whole foods, no exception. Take out nuts and seeds, avocado, tofu, and fatty beans like soybeans. for now, and any flours. Eliminate all puffed foods and dried fruit, and don’t drink your calories. If you start to lose too much weight, eat more starches. Who doesn’t like more oven fries? Love this food. Lost 80 lbs and dropped my ldl to 85, so far. It works. Sorry to hear about the info given out at the drs office. It’s hard to fight the meat and dairy ads, the lobby is strong. All we can do is be our best self and if asked, tell the person asking, what we eat. It is especially appealing to someone who needs to lose weight and get their cholesterol down, as you know. Seems like chicken and fish have as much cholesterol in them as beef. I like to check the facts and not just go on hearsay, so leave the info with them and ask them to check the web sites, like you did. drmcdougal.com and dresselstyn.com are two of the best and simple to understand.
My cholesterol and blood pressure is high. My Dr told me to stop eating fried foods, I told him over and over I don’t eat lots of fried foods. He should learn have told me to reduce my sodium and to stay away from processed foods. I’ve eaten meat once this week I’ve reduced my sodium drastically. No processed foods. I’m already sleeping better. Libido’s improved too.
Unfortunately we don’t have your actual diet to know what was going on, but it likely wasn’t rice that was doing it. Lol Nuts and nut-based products are extremely high in saturated fat. So if you were eating a lot of those — that’s likely what solved it (also a lot of nuts are drenched in iodized salt)
Congratulations!! And thank you. I have the same problem and keep bouncing between Esselstyn and Joel Fuhrman type diets. You did the experiments I think show me what I need to do. The only time I got mine to be normal was after a 5 day juice fast. But I would not stay on that. Anyway, I bet you’re happy. That took discipline doing the vegan house and festival!
I just got my test result and my LDL was 136. I’ve been eating plant based for 4 years now and mostly vegan junk food on the weekends. In week days I mostly eat smoothie bowls and beans and brown rice with no oil. What really annoys me is that my friend(non vegan) who eats really unhealthy all the time and a lot of eggs and cheese had 126 in LDL 🤦♂️ 🤦♂️
Eating a lot of fruit, which has fructose, can elevate triglycerides. For someone that has high triglycerides, they need to eliminate not only white refined sugar, but also limit the amount of fruit they eat. Also, if you want to increase your HDL cholesterol, I think you need to eat a lot more dark leafy greens every day. Like a very large green salad daily.
Thanks for letting us follow along on your journey. Following your own instincts when it comes to your health is usually spot on, especially when you have done the research to try to get to the optimal result. Congrats Chris! Us vegan, go figure! haha. Unfortunately, it’s a trend with doctors regarding the lack of vegan dietary suggestions. From what I understand doctors do not get a lot of training in nutrition. Which seems more than a little bit strange. I am not sure about the up and coming doctors, however, I am hoping to make a difference in the advice that I can give to my patients when I get my ND degree and start practicing.
Drs. do not make money when you change your diet and improve your health naturally. Drs. make money when you fail to improve your health and become a long time client who needs a new prescription or more expensive series of treatments from them, so I can see why he isn’t interested in learning the fact of multiple scientific studies with large scale randomized clinical trials that have proven the effecacy of the diet you are on.
Come on buddy…connect the dots: you’re eating healthy whole pb foods stopped adding oils, you’re exercising – and then @3:42 you drop the bomb🤦♂️. How did you convince yourself that avocado and nuts aren’t fats? I’m glad you got yourself straightened out in the end – but you prove how easy it is for all of us to have a conversation in our mind that is just irrational…
My cholesterol was 240 one year, 220 the next year after giving up once a week pizza. Went Vegan and two years later My cholesterol was 170. Doctor said LDL was still kind of high and like you was told to exercise. That was a year ago. I’ve changed nothing so I won’t go for a lab test just yet. Haha. Maybe a maintenance for you would be five days eating this way and the weekends you get a break.
Props! I’m grateful that you posted this! I’ve done extreme diets like this before. I don’t eat anything with added sugar (not even coconut blossom nectar or any of that) but I do eat nuts/seeds and avo… also I crave sodium but I don’t overdo it 🙃 keep up the good work! If you’re ever back in California let’s link up!
Chris your results are darn near identical to mine. Definitely gave me the feels. I’m not as strict these days, of course still vegan, but I no longer cook with oil and try not to eat a lot of nuts other than a very small amount of almond butter some mornings. I’m still giving the salt shaker plenty of love.
You are SO on!!!! Thank you SO much for this article!! I went vegan 3 years ago but still could not get my cholesterol down past 200 overall. I went from 280 to 203 which I tested a month ago over the last 3 years going vegan/plant based. I did not take out oil though and I know that Dr. Esselstyn has been someone I looked up to but did not follow 100%. You have motivated me to cut out ALL oils since I think this has a LOT to do with balancing cholesterol. I have recently lost 15 lbs. in the last month and started running 5 miles daily again. I am going to wait another 4 weeks with my new weight and omit oil to see what results will be for me. I too will NEVER go on statins and yes I am with you 100%, it’s the diet even though we might be prone to hereditary challenges with cholesterol. It can be corrected with diet. My doctor said “Oh you just have your parent’s unfortunate genes, that is totally boloney!!! You proved it!! Thank you again for this encouraging article!!!
I would assume that this diet is high in fiber, a lot of people don’t talk about fiber much when it comes to diet anymore but we need to realize foods such as beans and oatmeal are fiber rich foods that lower cholesterol. I started to incorporate more beans in my diet and my cholesterol decreased by a good amount without having to go on a bland no avocado no sodium diet. Good job on sticking with it! Thanks for sharing!
Wow! I’m happy for you! I never knew the salt and sugar can make a big difference in your health. I always knew oil was bad. I’m going to do the same thing, SOS-FREE, as recommend also by Dr. Alan Goldhamer and Chef AJ. I’m already going whole food plant-based. I don’t like meds neither. They do nothing but make you sicker. I have to take blood pressure meds in order to pass my DOT physical for my job, and now I want off the damn things. Now I’m going 💯. Thanks!
I have a question about the lack of salt in your diet. Were your sodium levels OK on your blood-work report ? I would like to know if 3 months without salt and just plant based foods is OK from an electrolyte aspect due to my sports/exercise regime). Did you supplement with anything ? FYI I’ve been on Dr Esselstyn’s diet for 6 weeks and have lost a lot of weight (due to calorie deficiency too) and my cholesterol #’s plummeted so my Dr halved my statin dose. Hopefully that continues.