Vegetarian diets are usually lower in cholesterol than non-vegeterian diets, according to the American Heart Association. This is because most vegetarian diets are high in fruits and vegetables and do not contain meat, which is a common source of cholesterol. However, some vegetarians may not eat meat, but consume other high cholesterol foods (such as eggs, cheese, cream and cream cheese). Many people consider themselves vegetarians who do not follow the same guidelines. People who will eat anything except beef and pork may consider themselves vegetarians even though they consume poultry and fish, but vegetarian is a person who does not eat meat, including poultry or fish.
Step 1
Find a low-cholesterol protein source to replace meat. Tofu, nuts and beans are a good choice because they can raise good cholesterol levels while lowering bad cholesterol levels. Avoid high amounts of cheese and eggs, which are high-cholesterol protein sources.
Step 2
Add foods that are rich in omega-3 fatty acids to your diet. Omega-3 fatty acids can lower the amount of LDL cholesterol in your blood. Vegetarian-friendly foods that include omega-3 fatty acids are: walnuts, almonds, flax seed, olive oil and soybeans.
Step 3
Eat a lot of fruits and green, leafy vegetables. Many vegetarians mistakenly fill their diet with French fries and other junk food in lieu of meat. If you want to eat a vegetarian diet, it is healthier to eat a lot of vegetables and fruits than junk food or meat substitutes. Eat a wide variety of fruits and vegetables to get a multitude of nutrients and vitamins. Fruits and vegetable are naturally low in cholesterol and will give your body the energy it needs.
Step 4
Eat whole grains instead of white bread or pasta. Whole grains lower cholesterol and keep your heart healthy. Opt for brown rice, whole wheat pasta and whole grain cereal over white, enriched flour products.
Step 5
Use the plate method to plan your meals. Fill half of your plate with fruits and vegetables. A quarter of the plate should be reserved for whole grains. The remaining quarter or your plate should be a combination of beans and another protein source (such as tofu). This will give your body the nutrients and properly balanced meal it needs. If you only include foods that are low in cholesterol it is easy to follow a low-cholesterol, vegetarian diet.
Tips and Warnings
- A vegan diet is considerably lower in cholesterol than most diets. A vegan diet excludes anything that comes from an animal. This includes meat, fish and all seafood, poultry, game, eggs, cheese, milk and yogurt.
