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Some studies have found that a plant-based diet can lead to a small reduction in cholesterol levels after just 4 weeks.
Although high cholesterol can be inherited, it is often the result of an unhealthy lifestyle. Changing your diet along with regular exercise is one of the easiest ways to prevent and treat high cholesterol. Sometimes medication is needed to lower cholesterol levels.
One of the key factors that increases the risk of high cholesterol is a diet that contains too many saturated and trans fats. Saturated fats are found in certain cuts of meat and whole dairy products. Packaged desserts and snacks are common sources of trans fats. The question therefore arises as to whether a vegetarian or vegan diet can lower cholesterol levels.
What different types of vegetarian diets are there?
On an omnivore diet, you get your food from both plant and animal sources.
A vegan diet is a diet that avoids the consumption of animal products. This means you don’t eat meat, poultry, seafood, dairy, eggs, honey, etc.
A lacto-ovo vegetarian diet involves eating dairy products and eggs, but no poultry, meat or seafood.
An ovo-vegetarian diet involves eating eggs but avoiding all other animal products, including dairy.
A lacto-vegetarian diet involves eating dairy products, but no eggs, poultry, meat or seafood.
Is a plant-based diet good for cholesterol?
By changing your diet, it is possible to significantly reduce cholesterol levels. The goal should be to exclude foods high in saturated fat, trans fat and cholesterol. This means avoiding meat, dairy and eggs, as these are known to raise cholesterol levels and increase the risk of heart disease and heart attacks. Foods that are rich in saturated fatty acids are particularly dangerous because they trigger increased cholesterol formation in the body.
A plant-based diet is very good for lowering cholesterol levels. This is because plants are low in saturated fat and contain no cholesterol. A plant-based diet is also rich in soluble fiber, which helps lower cholesterol. Fiber slows cholesterol absorption and reduces the amount of cholesterol produced by the liver. Plant-based foods such as barley, oatmeal, beans, and some fruits and vegetables are excellent sources of fiber.
Although there are many health benefits of a plant-based diet, it is important to have access to all essential nutrients.
Does giving up meat reduce cholesterol?
Saturated fats, which increase blood cholesterol levels, are found primarily in animal products. Therefore, eliminating meat from your diet is one way to reduce cholesterol levels. Studies have found that a plant-based diet can be effective in lowering cholesterol compared to an omnivorous diet that includes meat, dairy, and eggs. Many studies have shown that including even lean animal proteins such as chicken and fish in the diet worsens heart disease over time. On the other hand, a plant-based diet has been found to reduce total cholesterol and LDL cholesterol (bad cholesterol) by 15-30%.
In addition to lowering cholesterol, a vegetarian diet can also help reduce the risk of other chronic diseases such as high blood pressure, diabetes, obesity, heart disease and certain cancers. This is due to the low amounts of saturated and total fats as well as the high amounts of fiber in a vegetarian diet.
It is important to combine a vegetarian diet with other cholesterol-lowering measures such as daily exercise, avoiding smoking and managing stress to prevent and reverse heart disease.
If you are eliminating meat from your diet, it is important to work with a doctor.
What are the benefits of a vegetarian diet?
A 2015 review published in the Journal of the American Heart Association examined whether a strict vegetarian diet could help lower cholesterol. The study involved people from around the world between the ages of 20 and 50, some of whom had tried medications to treat high cholesterol.
The vegetarian diet most commonly tried by study participants was a vegan diet without meat, eggs and dairy products. The second most common diet was a lacto-ovo diet, in which participants avoided meat but ate dairy and eggs. The cholesterol levels of these individuals were monitored for more than six years and compared to those on an omnivorous diet.
Researchers found that those who followed a vegetarian diet significantly lowered total cholesterol and LDL cholesterol (bad cholesterol). However, there was no significant change in triglyceride levels regardless of diet. Vegetarians also had a reduction in HDL (good cholesterol). Interestingly, people who followed a vegan or vegetarian diet were more likely to lose weight (with an average weight loss of about 6.5 kilograms).
How quickly can a vegetarian diet lower cholesterol?
Dietary changes, such as a plant-based diet, can have relatively quick health benefits. Some studies have found that a plant-based diet can lead to a small reduction in cholesterol levels after just 4 weeks. However, most people should expect to see a noticeable change in their cholesterol levels after a few months of following a heart-healthy diet.
Source: clicksanatate.ro
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