Brenda Khan
A vegetarian diet may help lower cholesterol levels, according to several studies. High cholesterol levels are a causal risk factor for heart disease, and our bodies do not need us to consume extra cholesterol through our diets. Plant-based diets tend to be higher in healthy unsaturated fats and lower in saturated fat, cholesterol, and total fat. Research has shown that vegetarian diets are associated with decreasing LDL-C or bad cholesterol within six months, and can also lead to better blood sugar levels and lower body weight.
| Characteristics | Values |
|---|---|
| Types of diets | Vegetarian, vegan, plant-based, omnivorous |
| Cholesterol type | Total cholesterol, LDL cholesterol, HDL cholesterol |
| Impact on cholesterol | Lowering cholesterol |
| Impact on LDL cholesterol | Decreasing LDL cholesterol |
| Impact on body weight | Lower body weight |
| Impact on blood sugar | Lower blood sugar |
| Impact on blood pressure | No significant relationship |
| Impact on cardiovascular disease | Lowering risk |
| Impact on heart health | Improved heart health |
| Impact of exercise | Increases HDL cholesterol |
| Impact of sleep | Improper sleep leads to high LDL cholesterol |
| Impact of alcohol | Heavy drinking increases LDL cholesterol |
| Impact of sugary drinks | High sugary drinks increase LDL cholesterol |
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What You'll Learn
Vegetarian diets are associated with decreasing LDL cholesterol
Vegetarian diets have been associated with decreasing LDL cholesterol levels. LDL cholesterol, often referred to as "bad cholesterol", is a causal risk factor for heart disease. This is because high levels of LDL cholesterol can dramatically increase the risk of a heart attack by contributing to plaque formation in the arteries, a condition known as atherosclerosis.
A 2023 review of studies published over four decades found that vegetarian and vegan diets may help lower levels of total and LDL cholesterol. The review included 30 trials with a total of nearly 2,400 participants, who were randomly assigned to follow either a vegetarian, vegan, or omnivorous diet for an average duration of 29 weeks. The results showed that those following a vegetarian or vegan diet experienced average drops in total cholesterol, LDL cholesterol, and apolipoprotein B of 7%, 10%, and 14%, respectively, compared to those on an omnivorous diet.
Another study from 2023 found that a vegetarian diet was associated with decreasing LDL cholesterol within six months. This study had an average sample size of 28 to 64 participants and an average study duration of 2 to 24 months.
Plant-based diets tend to be higher in healthy unsaturated fats and lower in saturated fat, cholesterol, and total fat, which likely explains their effectiveness in lowering LDL cholesterol. In addition, a diet rich in plant-based foods like fruits, vegetables, legumes, and whole grains is recommended to prevent chronic diseases and improve overall health.
It is important to note that a vegetarian diet is not inherently healthy, and it is crucial to choose foods that are not highly processed. Additionally, other lifestyle factors such as regular physical activity, sufficient sleep, and reducing alcohol and sugary drink consumption can also help lower LDL cholesterol levels.
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Plant-based diets are low in fat, free of cholesterol, and high in fibre
A plant-based diet is an effective way to optimise your cholesterol levels. Plant-based diets are low in fat, free of cholesterol, and high in fibre. They are also typically lower in saturated fat and higher in healthy unsaturated fats.
The liver produces all the cholesterol our bodies need. Cholesterol is a waxy substance that aids in building cell membranes and producing hormones. However, high levels of LDL cholesterol, or "bad cholesterol", can increase the risk of heart disease. This is because LDL contributes to atherosclerosis, or plaque formation in the arteries.
Plant-based diets are low in fat and free of cholesterol. They are also typically lower in saturated fat and higher in healthy unsaturated fats. A 2017 review of nine studies found that plant-based diets lowered total cholesterol, LDL, and HDL levels compared to omnivorous diets. Low-fat, plant-based diets can reduce LDL levels by about 15-30%.
The higher fibre content of plant-based diets may also contribute to their cholesterol-lowering effects. Fibre traps cholesterol in the intestine and carries it out of the body. In addition, the phytonutrients in plant-based proteins may also play a role in lowering LDL cholesterol.
Research has also shown that replacing saturated fat with mono- and polyunsaturated fat, found in plant-based sources, lowers LDL cholesterol. Soy consumption, for example, has been linked to reduced total and LDL cholesterol.
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A vegetarian diet may help lower body weight
LDL cholesterol, or "bad" cholesterol, is necessary in limited quantities but can increase the risk of heart attack when present in high levels. This is because LDL contributes to atherosclerosis, or plaque formation in the arteries. By contrast, HDL cholesterol, or "good" cholesterol, removes lipids from the heart and blood vessels and carries them to the liver for excretion. Exercise and adequate sleep are also important factors in maintaining healthy cholesterol levels, as they can help increase HDL levels and lower LDL levels, respectively.
In addition to lowering cholesterol, vegetarian diets have been associated with improved blood sugar levels and lower body weight. This may be due to the fact that vegetarian diets tend to be higher in fiber and lower in saturated fat. A 2005 study found that a low-fat, plant-based diet featuring whole grains, vegetables, and legumes led to lower body weight when compared to a diet that included chicken, eggs, and low-fat dairy.
It is important to note that a vegetarian diet is not inherently healthy, and it is important to choose foods that are not highly processed. However, by incorporating more plant-based foods into the diet, individuals can effectively lower their cholesterol levels and maintain a healthy weight.
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Vegetarian diets are linked to lower total cholesterol
This is supported by a 2017 review of nine studies, which found that plant-based diets lowered total cholesterol, LDL, and HDL levels compared to omnivorous diets. Low-fat, plant-based diets, in particular, have been found to reduce LDL levels by about 15-30%. Another study found that a vegetarian diet lowered LDL-C or "bad" cholesterol within six months.
The link between vegetarian diets and lower cholesterol may be due to the fact that plant-based diets tend to be higher in healthy unsaturated fats and lower in saturated fat, cholesterol, and total fat. Additionally, vegetarian diets are often rich in fiber, which has been found to decrease cholesterol absorption in the gut.
It is important to note that a vegetarian diet is not inherently healthy, and it is important to choose foods that are not highly processed. However, incorporating more plant-based foods into one's diet can be an effective way to optimize cholesterol levels and improve overall health.
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Exercise helps increase HDL cholesterol
Vegetarian and vegan diets are associated with lower levels of total and LDL cholesterol. LDL cholesterol, known as "bad cholesterol", increases the risk of heart attacks and heart disease as it contributes to plaque formation in the arteries. Plant-based diets are typically higher in healthy unsaturated fats and lower in saturated fat, cholesterol, and total fat, which explains the lower levels of LDL cholesterol.
Exercise is a well-known method to increase HDL cholesterol levels. HDL, or "good cholesterol", helps to transport excess cholesterol from the arteries to the liver, where it is metabolised and excreted. This "reverse cholesterol transport" process helps to prevent or reverse heart disease. The longer the duration of exercise, the greater the increase in HDL levels. On average, subjects in studies have exercised for 40 minutes, three to four times per week, with each additional 10-minute increase in exercise duration associated with an additional 1.4 mg/dL of HDL. While high-intensity exercises such as high-intensity interval training and high-intensity circuit training may boost HDL cholesterol levels the most, lower-intensity exercises have also been shown to increase HDL's anti-inflammatory and antioxidant capacities.
In addition to exercise, other lifestyle changes can help increase HDL levels. Quitting smoking can increase HDL levels by up to 10%, and losing weight can also increase HDL levels. Choosing healthier fats, such as monounsaturated and polyunsaturated fats found in olive, peanut, and canola oils, as well as nuts, fish, and other foods containing omega-3 fatty acids, can also increase HDL levels. Consuming alcohol in moderation is another way to avoid raising the risk of certain cancers.
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Frequently asked questions
Yes, vegetarian diets are associated with decreasing LDL-C or "bad" cholesterol. A 2023 review of studies found that compared to omnivorous diets, vegetarian diets led to average drops in total cholesterol, LDL cholesterol, and apolipoprotein B of 7%, 10%, and 14% respectively.
Focus on plant-based foods such as fruits, vegetables, whole grains, and legumes. These foods are low in fat, free of cholesterol, and high in fibre.
In addition to diet, physical activity of at least 30 minutes a day and getting sufficient sleep of 6-7 hours are important for keeping cholesterol levels in a healthy range.
