Dietary choices can play a role in cholesterol levels. High levels of total cholesterol in the blood can lead to a buildup of plaque on the artery walls, damaging the blood vessels and increasing the risk of heart attack and stroke. According to the National Institutes of Health, heart disease is the No. 1 killer of men and women in the United States. A plant-based vegan diet contains no cholesterol.
Cholesterol
Cholesterol is a fat-like substance in the blood. A lipoprotein profile will show the total cholesterol in the blood, the breakdown of good cholesterol versus bad cholesterol and the triglyceride levels. Good cholesterol, called high-density lipoproteins or HDL, helps to carry cholesterol out of the body. The bad cholesterol, called low-density lipoproteins or LDL, can lead to buildup of plaque and increase the risk of heart disease. The American Diabetes Association recommends having cholesterol levels checked every five years.
Cholesterol Numbers
Total cholesterol levels should be below 200 mg/dl. The National Institutes of Health notes that numbers between 200 and 239 mg/dl are considered borderline high. An HDL level below 40 mg/dL is considered a major risk factor and increases the risk of heart disease. Because HDL cholesterol lowers the risk of heart disease, the higher the number of HDL the better. Optimally, LDL cholesterol levels would be below 100 mg/dl.
Vegan Diet
A vegan diet does not include any animal products, such as meat, dairy, fish or poultry. A well-planned vegan diet is high in fiber, low in saturated fat and contains no cholesterol. Cholesterol is only found in animal products. Even lean animal protein, such as chicken, contains the same amount of cholesterol as beef, the Physician's Committee for Responsible Medicine notes. Basing a diet on grains, legumes, vegetables and fruits avoids cholesterol completely, can reduce weight and can reduce intake of saturated fat; all of which can help lower cholesterol levels.
Research
The Journal of American Diabetes published a study in 2006 regarding the effects of a low-fat vegan diet on diabetes and cholesterol. The research, conducted by the Department of Medicine, George Washington University School of Medicine found that following a low-fat vegan diet for a period of 22 weeks lowered cholesterol levels. Participants lowered their body weight, improved glycemic control and lowered LDL cholesterol levels by 21.2 percent.
Expert Insight
Some vegan foods cannot only lower cholesterol levels, but can protect against the damage that cholesterol causes. In "Dr. Neal Barnard's Program for Reversing Diabetes" by Dr. Neal D. Barnard, oats, beans and barley are recommended. These foods contain soluble fiber, which help reduce cholesterol levels. According to Barnard, people who eat beans, on average, have 7 percent lower cholesterol levels. Include soy products, almonds, walnuts and a colorful variety of fruits and vegetables, which contain no animal fat and no cholesterol.
References
- Physicians Committee for Responsible Medicine: Controlling Cholesterol
- National Institutes of Health: High Blood Cholesterol
- "Dr. Neal Barnard's Program for Reversing Diabetes"; Dr. Neal D. Barnard; 2007
- PubMed.gov: A Low-Fat Vegan Diet Improves Glycemic Control and Cardiovascular Risk Factors in a Randomized Clinical Trial in Individuals with Type 2 Diabetes
