Vegan Diets: Lowering Cholesterol And Improving Health

A vegan diet is a plant-based diet that is typically low in cholesterol. It involves eliminating animal-based products and focusing on plant-based foods such as vegetables, fruits, whole grains, nuts, seeds, and plant-based oils. While a vegan diet can be a healthy choice, not all vegan foods are created equal. Highly processed vegan foods, such as faux meats and cheeses, can be high in saturated fat and sodium, which can contribute to high cholesterol levels. On the other hand, a well-planned vegan diet that includes a variety of whole foods can offer significant health benefits, including lower cholesterol levels and a reduced risk of heart disease.

A vegan diet is linked to a lower risk of heart disease

A vegan diet is a plant-based diet that is typically low in cholesterol. It is usually also higher in fruit and vegetables, pulses, wholegrains, nuts and seeds compared to an animal-based diet. This means that a vegan diet can be an effective way to lower high cholesterol and reduce the risk of heart disease.

A vegan diet is typically lower in saturated fat and higher in fibre and antioxidants than a diet containing animal products. This means that a vegan diet can help to keep blood vessels healthy, prevent high cholesterol and plaque formation, and maintain healthy blood pressure.

Several studies have found that a vegan diet is associated with a lower risk of heart disease. A 2021 systematic review found that there is evidence that vegan diets can be associated with a lower risk of heart disease. A 2018 review found that in most countries, a vegan diet is associated with better cardiometabolic outcomes than an omnivorous diet. A 2017 meta-analysis concluded that plant-based diets are associated with lower total, LDL, and HDL cholesterol.

What foods to eat on a vegan diet to lower cholesterol

To lower cholesterol on a vegan diet, it is best to focus on whole plant foods. This includes fruits, vegetables, whole grains, legumes, nuts and seeds. These foods are high in fibre and other nutrients that support heart health.

What foods to avoid on a vegan diet to lower cholesterol

To lower cholesterol on a vegan diet, it is important to avoid ultra-processed snack foods, processed meat substitutes, frozen or fast food meals, pre-made sweets and packaged baked goods, and sugar-sweetened beverages. These foods may contribute to higher cholesterol levels and increase the risk of high blood pressure and metabolic syndrome.

Vegan diets are richer in certain nutrients

• Fiber
• Antioxidants
• Beneficial plant compounds
• Potassium
• Magnesium
• Folate
• Vitamins A, C, and E

Vegan diets also tend to be higher in iron, although it is important to note that the form of iron found in plants is not as easily absorbed by the body as the form found in animal-based foods.

However, not all vegan diets are the same. Poorly planned vegan diets may not provide sufficient amounts of certain nutrients, such as:

• Vitamin B12
• Niacin
• Riboflavin (Vitamin B2)
• Vitamin D
• Calcium
• Iodine
• Selenium
• Zinc

Therefore, it is important for those following a vegan diet to choose whole plant foods and fortified foods, and consider taking supplements for nutrients such as vitamins B12 and D, zinc, and calcium, as these may be lacking.

Fortified Foods and Supplements

The following fortified foods or supplements can help ensure adequate intake of certain nutrients on a vegan diet:

• Vitamin D: Fortified foods such as fat spreads, breakfast cereals, and unsweetened soy drinks (with vitamin D added); vitamin D supplements are also recommended during autumn and winter for everyone, regardless of diet.
• Vitamin B12: Fortified breakfast cereals, unsweetened soy drinks, yeast extract (e.g., Marmite), and nutritional yeast flakes.
• Calcium: Fortified unsweetened soy, pea, and oat drinks; green leafy vegetables like broccoli and cabbage; sesame seeds and tahini; whole grains (in the UK, calcium is added to white and brown flour by law).
• Iron: Whole grain bread and flour; breakfast cereals fortified with iron; dark, leafy greens like watercress, broccoli, and spring greens; dried fruits like apricots, prunes, and figs.

Health Benefits of a Vegan Diet

In addition to being richer in certain nutrients, a well-planned vegan diet has been linked to various health benefits, including:

• Weight loss: Observational studies suggest that vegans tend to have lower body mass indexes (BMIs) than non-vegans, and randomized controlled studies have shown that vegan diets are effective for weight loss.
• Improved heart health: A vegan diet has been associated with a lower risk of developing high blood pressure and a reduced risk of dying from heart disease.
• Lower blood sugar levels: Vegans tend to have lower blood sugar levels and higher insulin sensitivity, which may lower the risk of developing type 2 diabetes.
• Improved kidney function: Substituting plant protein for meat may reduce the risk of poor kidney function in people with diabetes.
• Reduced risk of certain cancers: A vegan diet typically includes more legumes, fruits, and vegetables, which may lower the risk of developing certain types of cancer.

A vegan diet may lower blood sugar levels and improve kidney function

A vegan diet has been shown to have a wide range of health benefits, including lower blood sugar levels and improved kidney function.

Lower Blood Sugar Levels

Adopting a vegan diet can be beneficial for people with type 2 diabetes or those at risk of developing it. Research has shown that vegans tend to have lower blood sugar levels and higher insulin sensitivity, which can lead to better management and a reduced risk of developing type 2 diabetes.

A 2006 study reported that a vegan diet lowered blood sugar levels in people with diabetes more effectively than the diet recommended by the American Diabetes Association (ADA). Additionally, in a 2009 study, 43% of participants following a vegan diet were able to reduce their dosage of blood sugar-lowering medication, compared to only 26% of those on the ADA-recommended diet.

Improved Kidney Function

A vegan diet may also help improve kidney function, especially for people with diabetes. Substituting plant protein for meat may reduce the risk of poor kidney function, although more research is needed to confirm this.

Other Health Benefits of a Vegan Diet

In addition to its potential benefits for blood sugar and kidney function, a vegan diet has been linked to a variety of other health benefits, including:

• Weight loss: Vegan diets have been associated with lower body mass indexes (BMIs) and can promote weight loss without the need to actively focus on calorie restriction.
• Heart health: Plant-based diets can help lower cholesterol levels and reduce the risk of heart disease.
• Cancer prevention: Vegan diets tend to be higher in legumes, fruits, and vegetables, which may contribute to a lower risk of developing certain types of cancer.
• Arthritis relief: Vegan diets have been found to improve symptoms of arthritis, including pain, joint swelling, and morning stiffness.

A vegan diet may protect against certain cancers

A vegan diet may offer some protection against certain types of cancer. According to the World Health Organization, at least one-third of all cancers can be prevented by factors within a person's control, including diet.

Benefits of eating more plant foods

Vegans generally eat more legumes, fruits, and vegetables than non-vegans. This may explain why a 2017 study found that vegans may benefit from a 15% lower risk of developing cancer. Eating legumes regularly may reduce the risk of colorectal cancer by 9-18%. The National Cancer Institute states that eating more plant-based foods reduces the risk of several types of cancer, including stomach, lung, mouth, throat, colon, prostate, and pancreatic cancers.

Benefits of avoiding meat

A vegan diet may also help to reduce the risk of prostate, breast, stomach, and colorectal cancers. This is because a vegan diet does not include red meat, smoked meat, or processed meats, which are thought to promote certain types of cancers.

Effects of avoiding dairy

Some studies suggest that avoiding dairy may slightly increase the risk of prostate cancer. On the other hand, there is evidence that dairy may help reduce the risk of other cancers, such as colorectal cancer.

Phytochemicals

Plant-based diets are high in phytochemicals, chemical compounds that protect the body from damage and interrupt processes in the body that encourage cancer production. Phytochemicals also decrease inflammation. Two of the most helpful phytochemicals are antioxidants and carotenoids.

Fibre

Plant-based diets are also high in fibre, which has been shown to lower the risk of breast and colorectal cancer. Young women who ate the most fibre-rich diets were 25% less likely to get breast cancer later in life, according to a study. Other research finds that each 10 grams of daily fibre could lower the risk of colorectal cancer by 10%.

A vegan diet can reduce pain from arthritis

A vegan diet can help reduce pain from arthritis. Several studies have shown that a vegan diet may improve symptoms of rheumatoid arthritis, including pain, swelling, and morning stiffness.

A plant-based diet is filled with whole foods that have higher levels of antioxidant compounds, such as phytochemicals and vitamins, which are linked to lowering inflammation, the root cause of arthritis. A vegan diet typically includes more fruits, vegetables, pulses, wholegrains, nuts, and seeds, which are packed with phytochemicals (plant-based compounds) that contain antioxidants, flavonoids, and carotenoids, all of which help reduce inflammation and protect tissues from oxidation damage.

In addition to reducing arthritis pain, a vegan diet can also help lower cholesterol levels. A vegan diet usually contains more fibre and antioxidants, and less saturated fat, than an animal-based diet. This helps to keep blood vessels healthy, prevent high cholesterol, and maintain healthy blood pressure.

However, it is important to note that a vegan diet does not automatically guarantee healthy cholesterol levels. A poorly planned vegan diet may not provide sufficient amounts of certain nutrients, such as vitamin B12, vitamin D, calcium, and zinc. It is crucial to ensure a healthy supply of essential unsaturated fats, such as omega-3 fats, which can be found in ground flaxseed, chia seeds, flaxseed oil, hempseed oil, or walnuts.

Before making any significant dietary changes, it is recommended to consult with a doctor and seek guidance from a registered dietitian to ensure a well-balanced and nutritionally complete vegan diet.

Frequently asked questions