Plant-Based Diets: Lowering Cholesterol, How Long Does It Take?

A plant-based diet can be an effective way to optimize cholesterol levels, and research has shown that it can lower total cholesterol, as well as LDL and HDL levels when compared to omnivorous diets. A study by Stanford Medicine found that a plant-based diet, low in saturated fat and cholesterol, but rich in fiber, nutrients, and phytochemicals, significantly reduced total and LDL cholesterol in participants after just four weeks. Another study of identical twins found that a vegan diet improved cholesterol levels by more than 10% in just eight weeks. While the time frame may vary, a plant-based diet is a promising approach to improving cholesterol levels and promoting long-term heart health.

The impact of a plant-based diet on cholesterol levels

A plant-based diet can have a significant impact on cholesterol levels and overall heart health. Cholesterol is a waxy, fatty substance found in the body that travels through the bloodstream. While cholesterol is essential for certain bodily functions, high levels of low-density lipoprotein (LDL), or "bad" cholesterol, can increase the risk of heart disease, heart attack, and stroke. This is because high LDL levels lead to the build-up of plaque in the arteries, a condition known as atherosclerosis. On the other hand, high-density lipoprotein (HDL), or "good" cholesterol, helps to clear LDL cholesterol from the arteries and protect against heart disease.

A plant-based diet is an effective way to optimize cholesterol levels and reduce the risk of heart-related issues. Studies have shown that plant-based diets lower total cholesterol, LDL, and HDL levels compared to omnivorous diets. A well-planned plant-based diet can help individuals achieve their cholesterol goals and improve their overall health.

Components of a plant-based diet that impact cholesterol

• Soluble fiber: Soluble fiber binds to bile, which is composed of cholesterol, and removes it from the body through waste. Good sources of soluble fiber include fruits, vegetables, legumes, whole grains, beans, nuts, and seeds. Aiming for 10 to 25 grams of soluble fiber per day can help lower LDL cholesterol.
• Plant sterols: Plant-based foods like whole grains, fruits, and vegetables contain healthy substances called sterols. Consuming 2 grams of sterols per day can help lower LDL cholesterol by 5% to 10%.
• Healthy fats: Replacing saturated fat, found mainly in animal products and certain tropical oils, with mono- and polyunsaturated fats found in plant-based sources, such as nuts, olive oil, and avocado, can help lower LDL cholesterol.
• Soy protein: Soy consumption has been linked to reduced total and LDL cholesterol levels. Good sources of soy include tofu, tempeh, soy milk, and edamame.

Lowering cholesterol through diet and exercise can take time, typically between 3 to 6 months, but this timeline may vary for different individuals. Some people may see improvements in cholesterol levels within the first 4 to 8 weeks of adopting a plant-based diet, but for others, it may take longer. It is important to be patient and consistent with dietary and lifestyle changes, as cholesterol levels reflect patterns that develop over time.

Other factors to consider

While a plant-based diet can be highly beneficial for cholesterol management, it is important to ensure a balanced and varied intake of nutrients. When adopting a plant-based diet, it is crucial to get all the necessary nutrients, such as protein, B-12, iron, zinc, and omega-3 fatty acids. Consulting with a registered dietitian can help ensure that the diet is well-planned and meets individual nutrient needs.

Additionally, it is important to note that dietary changes are not the only factor influencing cholesterol levels. Genetics and age also play a role in cholesterol levels, and some individuals may require additional interventions, such as medication, to manage their cholesterol effectively.

How long it takes to see results

Adopting a plant-based diet is a great way to lower your cholesterol and improve your heart health. High cholesterol is a causal risk factor for heart disease, so optimising your cholesterol levels through a plant-based diet can be an effective form of prevention.

The good news is that you can expect to see results quickly. One study found that individuals who followed a vegan diet improved their cholesterol, blood sugar, and body weight in just eight weeks. What's more, the biggest improvements in heart health happened within the first four weeks of the diet change.

Another study found that after just four weeks, participants eating a plant-based diet, rich in nutrients and phytochemicals, reduced their total and LDL cholesterol significantly more than those consuming a standard low-fat diet.

However, it's important to remember that results may vary from person to person, and some people may take longer to see a change in their cholesterol levels. For some, it may take three to six months of eating healthily and exercising to see a reduction in LDL cholesterol.

How to lower your cholesterol with a plant-based diet:

To lower your cholesterol through a plant-based diet, aim to include plenty of the following in your meals:

• Fruits and vegetables
• Whole grains
• Legumes
• Nuts
• Soluble fibre
• Plant sterols
• Soy protein

At the same time, you should limit or avoid the following:

• Saturated fat
• Trans fat
• Ultra-processed foods
• Tropical oils (such as coconut, palm, and palm kernel oils)
• Sugary foods

Aim for 10 to 25 grams of soluble fibre per day. Soluble fibres include foods like apples, blueberries, beans, nuts, and seeds. Getting about 5 to 10 grams of soluble fibre per day can help lower your LDL cholesterol by 5 to 11 points, sometimes even more.

Other factors to consider:

In addition to diet, other factors can influence your cholesterol levels, including:

• Exercise: Aim for 150 minutes of exercise per week to improve your HDL cholesterol.
• Genetics: Some people have very high cholesterol due to an inherited condition called familial hypercholesterolemia and may need medication to lower their cholesterol.
• Age: As we age, our cholesterol levels tend to increase, so dietary changes may have a smaller impact.

The best foods to eat

Oats, barley, and other whole grains

Oats and barley are excellent sources of soluble fibre, which helps lower cholesterol. Aim for 1 to 2 grams of soluble fibre at breakfast by opting for a bowl of oatmeal or cold oat-based cereal. Barley and other whole grains can also help reduce the risk of heart disease.

Beans

Beans are rich in soluble fibre and are slow to digest, keeping you feeling full for longer. They come in many varieties, including navy, kidney, lentils, garbanzos, and black-eyed peas, offering a versatile option for your meals.

Eggplant and okra

These low-calorie vegetables are good sources of soluble fibre, which aids in lowering cholesterol levels.

Nuts

Consuming a variety of nuts like almonds, walnuts, and peanuts is beneficial for heart health. Eating 2 ounces of nuts daily can lower LDL cholesterol by around 5%. Additionally, nuts provide other nutrients that support heart health.

Vegetable oils

Using liquid vegetable oils such as canola, sunflower, and safflower instead of butter, lard, or shortening can help lower LDL cholesterol.

Fruits

Fruits like apples, grapes, strawberries, and citrus fruits are rich in pectin, a type of soluble fibre that helps reduce LDL cholesterol.

Soy

Consuming soybeans and soy products like tofu and soy milk can help lower LDL cholesterol by around 5% to 6%.

Fatty fish

Incorporating fatty fish into your diet two to three times a week is beneficial. It replaces meat, reducing LDL-boosting saturated fats, and provides omega-3 fats, which lower LDL and protect the heart by preventing abnormal heart rhythms.

Avocados, nuts, seeds, and healthy oils

Avocados, nuts, seeds, and cooking oils made from plants or seeds, such as olive, canola, peanut, and sunflower oils, are excellent sources of healthy fats. These foods can help increase HDL ("good") cholesterol while reducing LDL ("bad") cholesterol.

Legumes

Legumes, such as chickpeas, lentils, and beans, are excellent sources of dietary fibre, which can help reduce LDL cholesterol. Aim to include them in at least two meals per week.

Whole grains

Choose whole-grain breads, cereals, pasta, rice, and noodles instead of refined grains. Whole grains provide fibre and other nutrients that support heart health.

Plant sterol-enriched foods

For individuals at high risk of heart disease, consuming 2-3 grams of plant sterol-enriched foods daily is recommended. This includes plant sterol-enriched margarine, yoghurt, milk, and cereals.

Fruits and vegetables

A diet rich in fruits and vegetables is essential for heart health. They provide essential vitamins, minerals, and fibre, which can help lower cholesterol and reduce the risk of heart disease.

The foods to avoid

Foods to Avoid

While a plant-based diet is an effective way to lower your cholesterol levels and prevent heart disease, there are some foods that you should avoid to ensure you keep your LDL cholesterol levels in check.

Ultra-Processed Foods

It is best to avoid ultra-processed foods, which often come in a bag or a box. These include foods like frozen pizzas, pies, cookies, cakes, crisps, and other snacks. Ultra-processed foods are often high in saturated fats and trans fats, which can increase your LDL cholesterol levels.

Tropical Oils

Oils like coconut oil, palm oil, and palm kernel oil are naturally high in saturated fats. These can increase your LDL cholesterol levels, especially if consumed in significant amounts.

Sugar

Sugar, including natural sugars like honey, should be avoided or at least limited. Sugar can increase your overall cholesterol levels and raise levels of blood fats called triglycerides.

Trans Fats

Trans fats are created when liquid oils are transformed into solid fats through a chemical process. They are mainly found in ultra-processed and deep-fried foods. Trans fats increase your LDL cholesterol and put you at higher risk of cardiovascular disease. They are often found in meat, dairy, and baked goods like biscuits and cakes.

Alcohol and Smoking

Excessive alcohol consumption can elevate your triglyceride levels, while smoking reduces HDL ("good" cholesterol) levels and damages your arterial walls, making them more susceptible to fatty deposits.

Refined Carbohydrates

A diet high in refined carbohydrates and sugars can lead to elevated cholesterol levels. Refined carbs include white bread, pastries, and other baked goods made with white flour.

Animal Products

While a vegan diet is not necessary to lower cholesterol, it is beneficial to cut back on fatty meats and animal products, as these are high in saturated fats.

The benefits of a plant-based diet

A plant-based diet can bring about a wide range of benefits, from lowering cholesterol and improving heart health to reducing the risk of cancer and other diseases.

Lowering Cholesterol

A plant-based diet is an effective way to optimize cholesterol levels. Studies have shown that plant-based diets lower total cholesterol, LDL ("bad cholesterol"), and HDL ("good cholesterol") levels more effectively than omnivorous diets. After just four weeks of a vegan diet, individuals showed a more significant reduction in total and LDL cholesterol than those consuming a standard low-fat diet.

Improving Heart Health

Plant-based diets are associated with a lower risk of heart disease. This is partly due to the reduction of saturated fats, which are commonly found in animal products and are linked to low-grade systemic inflammation, a contributor to heart disease. Plant-based diets also increase dietary fiber, which is beneficial for heart health.

Reducing Cancer Risk

A plant-based diet is proven to reduce the risk of cancer. Plants contain essential nutrients, vitamins, and minerals that support the immune system and help it recognize and attack mutations in cells before they progress to disease. Plant-based diets also reduce inflammation, which has been linked to cancer and other inflammatory diseases.

Maintaining a Healthy Weight

A plant-based diet can help maintain a healthy weight, which is crucial for reducing the risk of cancer. Plant-based diets remove many foods that lead to weight gain and are often higher in fiber, which improves the health of the gut and aids in weight loss.

Lowering the Risk of Other Diseases

In addition to reducing the risk of heart disease and cancer, a plant-based diet has been linked to a lower risk of stroke, diabetes, and certain mental health illnesses.

A Note on Dietary Considerations

While a plant-based diet offers numerous benefits, it is important to ensure that it is well-balanced and includes a variety of whole foods. Some nutrients, such as vitamin B12, may need to be supplemented, especially for those following a vegan diet that excludes all animal products.

Frequently asked questions