A comprehensive review of nearly 50 studies has revealed that plant-based diets significantly reduce cholesterol levels, highlighting the potential of such diets in promoting cardiovascular health.
Researchers found that individuals following vegetarian diets tend to consume more greens, fruits, and nuts, resulting in a lower intake of saturated fat, a major contributor to high cholesterol levels. These plant-based foods are naturally rich in soluble fiber, soy protein, and plant sterols, all of which are known to lower cholesterol levels.
High cholesterol poses significant health risks, including coronary heart disease, strokes, and vascular diseases, often going undiagnosed and untreated. Lowering cholesterol levels through dietary changes could be a proactive measure to prevent cardiovascular issues.
The study, led by Dr. Yoko Yokoyama from Keio University in Fujisawa, observed that vegetarians had, on average, 29.2 milligrams less total cholesterol per deciliter compared to meat-eaters. Even meat-eaters who adopted a vegetarian diet experienced a decrease in cholesterol levels by 12.5 milligrams per deciliter.
Cholesterol buildup in the arteries can lead to reduced blood flow, causing conditions like angina and heart attacks, while blockages in vessels carrying blood to the brain can result in strokes. Additionally, high cholesterol is associated with diabetes and hypertension.
The research, which focused on controlled trials and studies examining the effects of vegetarian diets lasting at least four weeks, analyzed 30 observational studies and 19 clinical trials. The findings suggest that individuals following vegetarian dietary patterns for longer durations tend to have healthier body compositions and better adherence to the diet, both of which impact blood lipid levels.
Susan Levin, co-author and director of nutrition education at the Physicians Committee for Responsible Medicine in Washington, D.C., emphasized the importance of nutrition in promoting health and economic mobility. Levin encourages people to start adopting nutrient-packed, plant-based foods early in life, stating that dietary changes are easier to maintain than making drastic changes later in life.
As LDL (low-density lipoprotein) cholesterol, known as “bad” cholesterol, collects in artery linings, potentially causing blockages, HDL (high-density lipoprotein) cholesterol, or “good” cholesterol, helps carry cholesterol away from peripheral tissues and aids in its excretion from the body. Levin advocates for starting healthful lifestyle changes as early as possible, emphasizing that it’s never too late to make positive dietary changes.
