In this blog post, we're going to talk a bit about how whole food plant-based diets lower cholesterol levels. And most importantly, we’ve got plenty of scientific evidence to back this up.
How plant-based diets lower cholesterol
Unprocessed plant foods such as fruits, vegetables, legumes, and whole grains can help reduce cholesterol levels by providing essential nutrients and healthy fats. Moreover, these foods contain fiber, antioxidants, phytonutrients, and healthy fats that help to reduce cholesterol levels.
How to eat for lower cholesterol
1. Eat more fiber
Studies reveal that a high intake of soluble fiber from plant-based foods can reduce cholesterol re-absorption in the intestines. Additionally, a high fiber diet can boost your immune system. Not to mention, fiber helps you lose weight. In other words, fiber is essential for a healthy lifestyle.
2. Load up on antioxidants and phytonutrients
Another great benefit of eating plant-based foods is that they're loaded with antioxidants and phyonutrients.These protect arteries and balance cholesterol levels.
3. Choose plant-based fats over animal fats
More research shows us that plant-based sources of unsaturated fats and omega-3 fatty acids can also lower cholesterol levels. Meanwhile, omega-6 fatty acids and saturated fats from animal products can increase cholesterol levels.
Do I just have to change my diet?
Regular exercise and stress management, along with a whole food vegan diet, play a crucial role in keeping healthy cholesterol levels (Henderson et al., 2017). All together, these factors can have an even greater impact on cholesterol levels and reduce the risk of heart disease.
Once again (but with feeling): if you want to lower your cholesterol, eat more plants. In conclusion, a whole food plant-based diet is proven to reduce cholesterol levels and improve health. A variety of nutrient-rich plant foods, regular exercise, and stress management can keep cholesterol levels in check and lower the risk of health issues.