Vegetarian diets may help you to achieve better health. According to an American Dietetic Association position paper reported in the "Vegetarian Journal," vegetarian and vegan diets that are "appropriately planned" may supply health benefits that protect against certain diseases. While vegan diets, which don't include any animal products, tend to be naturally low in cholesterol, lacto-ovo vegetarian diets that allow dairy and egg products may pose more problems in terms of cholesterol-laden foods.
Egg Whites
Lacto-ovo vegetarians consume eggs, but vegans do not. In lacto-ovo vegetarian diets, eggs supply a healthy dose of protein; however, eating eggs comes at a cost. Egg yolks are relatively high in cholesterol. According to MayoClinic.com, all of the 213 mg of cholesterol found in eggs comes from the egg yolk. Egg whites serve as an alternative to egg yolks and supply a source of protein without adding cholesterol.
Low-Fat Dairy Products
Consuming skim dairy products as part of a lacto-ovo vegetarian diet can provide you with important nutrients like vitamin D and calcium without a lot of cholesterol. Cholesterol can vary depending on the amount of milk fat present. Dairy fat does have cholesterol, so the key is to select dairy products made with skim milk, like low-fat yogurt and fat-free milk.
Soy Products
Soy products like tofu and edamame provide complete, non-animal protein for both vegan and lacto-ovo vegetarian diets. According to Dr. William Sears, soy contains healthy, unsaturated fats that are cholesterol-free. Not only is soy low in cholesterol, but it may also help to reduce cholesterol levels by up to 12 percent.
Fruits, Vegetables, Grains and Legumes
Fruit, vegetables, whole grains and legumes are plant-based foods that are staples of healthy lacto-ovo vegetarian and vegan diets. Since cholesterol comes from animal products, all of these foods are naturally cholesterol-free or contain only miniscule traces of cholesterol, according to vegan dietician Dina Aronson. Combining whole grains and legumes is an adequate way to get a full dose of protein, while fruits and vegetables contain essential nutrients necessary for optimal health.
References
- "Vegetarian Journal;" The American Dietetic Association Publishes a New Position Paper on Vegetarian Diets; Reed Mangels; January-March 2010
- MayoClinic.com; High Cholesterol; Thomas Behrenbeck, M.D.
- Fat Free Kitchen: Cholesterol in Milk
- Ask Dr. Sears: Joy of Soy; Dr. William Sears
- "VegFamily Magazine;" Vegan Nutrition with Dina Aronson M.S. R.D.; Dina Aronson
