Vegan Hdl Boost: Foods To Include In Your Plant-Based Diet

High-density lipoprotein (HDL) is often referred to as good cholesterol. While genetics play a role in determining HDL levels, there are several other factors that can affect them. This article will explore ways to increase HDL on a vegan diet, a plant-based way of eating that tends to lower HDL levels while improving other indicators of cardiovascular risk.

Eat more nuts, seeds, and legumes

Nuts, seeds, and legumes are a great way to increase HDL on a vegan diet. They are packed with nutrients and can be easily incorporated into your meals and snacks.

Nuts and seeds are excellent sources of protein, healthy fats, fibre, vitamins, and minerals. They contain unsaturated fats and other nutrients that provide protective effects against heart disease and diabetes. For example, almonds are high in vitamin E, an antioxidant, and walnuts are a great source of plant-based omega-3 fatty acids. Most nuts are high in 'good fats' such as monounsaturated fats (found in most nut types) and polyunsaturated fats (found mainly in walnuts). They are also low in saturated fats and free of dietary cholesterol. In addition, nuts are a good source of dietary protein and can be a great alternative to animal protein. Some nuts are also high in the amino acid arginine, which keeps blood vessels healthy.

Research has shown that making nuts a regular part of a healthy diet helps to regulate weight and can protect against chronic diseases such as heart disease and diabetes. A similar effect has been observed with seeds, although there has been limited research in this area. The Australian Dietary Guidelines recommend a nut intake of 30 grams on most days of the week as part of a healthy diet for adults.

Legumes are also a great source of soluble fibre and can help lower LDL cholesterol levels. Popular bean choices include kidney beans, black beans, pinto beans, and chickpeas. They work well in dishes like chilli, salads, and soups, and are a great plant-based substitute for meat.

When incorporating nuts, seeds, and legumes into your diet, it is important to watch your portion sizes as they can be high in calories. It is also best to consume them in their raw or dry roasted form, without any added salt or sugar.

Consume olive oil

Olive oil is a great addition to a vegan diet as it is one of the most healthful fats around. It is a monounsaturated fat, which helps to lower the inflammatory impact of LDL cholesterol on your body.

Extra virgin olive oil (EVOO) is the least processed type of olive oil and has the highest levels of polyphenols. Polyphenols are powerful antioxidants that can be found in plants. Research has shown that olive oil with a high polyphenol content may increase HDL levels in healthy people, older adults, and individuals with high cholesterol.

When choosing an olive oil, opt for a high-quality, certified extra virgin olive oil with a high polyphenol content. Check the harvest date and make sure it is stored in a container protected from sunlight. The United States Department of Agriculture's (USDA) QMP seal is also a good indicator of quality.

You can consume olive oil in a variety of ways. You can drink it raw or use it in cooking. Try drizzling it over salads, using it as an ingredient in dips, sautéing vegetables, brushing it over meats or fish before grilling, or using it in baking. The recommended amount is half a tablespoon per day.

In addition to raising HDL levels, olive oil also has other health benefits. It can help reduce your risk of heart disease and has anti-inflammatory and antioxidant effects.

Exercise regularly

Exercise is an important factor in maintaining heart health and can be a great way for vegans to boost their HDL cholesterol levels. According to studies, many types of exercise, including strength training, high-intensity workouts, and aerobic exercise, are effective at raising HDL cholesterol levels.

The biggest increases in HDL cholesterol typically occur with high-intensity exercises such as high-intensity interval training (HIIT) and high-intensity circuit training. One small study found that females with polycystic ovary syndrome who performed high-intensity exercise three times a week for ten weeks experienced an increase in HDL cholesterol levels, along with decreased insulin resistance and improved arterial function.

However, even lower-intensity exercises can increase HDL's anti-inflammatory and antioxidant capacities. It is not entirely clear whether exercise volume or intensity makes the most difference. Overall, exercising several times a week can help raise HDL cholesterol levels and enhance its anti-inflammatory and antioxidant effects.

Lose weight

Losing weight on a vegan diet can be a healthy and effective approach. Here are some tips to help you lose weight while following a vegan lifestyle:

Focus on Whole Foods

Prioritize eating whole, unprocessed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are nutrient-dense, providing your body with essential vitamins, minerals, and fiber. This approach supports weight loss and overall health. Remember to practice portion control, as even vegan options can hinder weight loss goals if consumed in large quantities. Listen to your body's hunger and fullness cues and be mindful of your calorie intake.

Optimize Protein Intake

Ensure you're getting enough protein by including a variety of plant-based protein sources in your diet. Legumes, tofu, tempeh, seitan, and plant-based protein powders are excellent choices. Protein helps you feel fuller for longer, preserves lean muscle mass, and supports your weight loss journey.

Understand the Role of Fats

Incorporate healthy fats into your diet in moderation, such as avocados, nuts, seeds, and plant-based oils. These fats provide a sense of satisfaction and contribute to overall meal satisfaction. However, be mindful of your consumption, as some fats, like oils, are calorie-dense and can hinder weight loss if consumed in excess.

Balance Macronutrients

Aim for a balanced distribution of macronutrients in your meals, including complex carbohydrates, proteins, and healthy fats. This balance will help sustain your energy levels, promote a feeling of fullness, and aid in weight management. Remember to include a variety of plant foods to ensure you're getting all the essential amino acids your body needs.

Exercise Regularly

Combine your vegan diet with regular physical activity for effective weight management. Find activities that you enjoy, such as walking, cycling, dancing, or fitness classes. Strength and resistance exercises are particularly important to help maintain lean muscle mass while losing weight.

Avoid Ultra-Processed Plant-Based Foods

Not all vegan products are created equal. Many packaged vegan foods, such as cookies, chips, and meat substitutes, can be highly processed and calorie-dense. Focus on whole or minimally processed plant foods that are high in fiber and lower in calories.

Eat more fruit and vegetables

Eating more fruit and vegetables is a great way to increase HDL on a vegan diet. This is because fruits and vegetables are rich in fibre, vitamins, and minerals, which are all essential for maintaining good health.

Fruits and vegetables can help to lower your overall cholesterol levels, which may improve your HDL-to-LDL ratio. Research suggests that consuming 15 grams of fibre each day could help increase HDL levels. High-fibre fruits include apples, pears, and raspberries.

In addition to fresh fruit, you can also try slicing fruit and adding it to cereal or oatmeal, blending it into a smoothie, or stirring it into salad dressings and sauces.

Vegetables are also a great way to boost your HDL levels. Dark, leafy greens, in particular, are linked to higher HDL levels. Vegetables are also rich in antioxidants, which can help to reduce inflammation and protect your cells from damage.

By focusing on eating plenty of fruits and vegetables, you can increase your HDL levels and reap the health benefits of a vegan diet.

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