Vegetarian diets are generally considered healthy, and when well-balanced, they can help in the fight against obesity, heart disease, diabetes and some forms of cancer. However, vegetarian diets can be unhealthy if not planned correctly, and they can contribute to high cholesterol. Since high cholesterol is a serious condition, the first step is to talk with a health-care provider who can help you formulate a safe and healthy eating plan.
Identification
There are three classifications of vegetarian diets. Lacto-ovo vegetarians do not consume meat, poultry or fish, but dairy products and eggs are allowed. Lacto vegetarians also do not consume eggs, but they do eat dairy products. The strictest form is called vegan. Vegans do not consume animals or animal products -- even foods such as honey, which comes from bees, are off-limits. Well-balanced vegetarian diets can be beneficial for managing many types of chronic illnesses, and according to the American Dietetic Association, even vegans can get all of the protein, vitamins and nutrients they need. When it comes to high cholesterol levels, vegans have the lowest risk, but lacto and lacto-ovo vegetarians need to be careful.
Cholesterol
Treating or preventing high cholesterol levels means eating a heart-healthy diet by limiting consumption of dietary cholesterol. The MayoClinic.com suggests limiting intake of cholesterol to no more than 200mg per day. Vegetarian foods that are high in cholesterol include egg yolks and whole milk. Vegetarians who consume eggs and dairy need to look for low-fat or fat-free options and egg substitutes. Meals should be baked, broiled or steamed using as little oil as possible. Avoiding vegetables that are packaged in cream, butter or sauces will also help. Vegetables are a part of a heart-healthy diet, but not if they are prepared in a way that adds fat, cholesterol and calories to the diet.
Fat
In addition to reducing cholesterol consumption, the National Heart, Lung and Blood Institute recommends limiting saturated fat to no more than 7 percent of daily total caloric intake, and trans fats should make up no more than 1 percent of daily total calories. Vegetarian foods that contain high amounts of saturated fat include whole-milk dairy products, butter, margarine and oils such as coconut and palm oils. Trans fats are found in products that have been hydrogenated, such as crackers and baked goods, and in shortening and margarine. Vegetarians who consume such foods need to watch fat intake and choose healthier oils, such as olive and canola, when cooking.
Calories
Being overweight also increases your risk of developing high cholesterol levels. Pasta, breads, nuts and other vegetarian foods, although they are healthy, can also pack on the pounds if you eat too much. If you need to lose weight, reduce daily caloric intake by 500 calories to lose 1 lb. per week. Most whole-grain carbohydrate products come in low-calorie options.
Solution
To reduce the risk of developing high cholesterol, the American Academy of Family Physicians recommends that everyone, including vegetarians, get 5 cups of fruits and vegetables every day and consume dry beans, tree nuts, peas, lentils and soy products for protein, because they are low in cholesterol. Choose whole grains to meet daily carbohydrate needs since they are high in fiber and B12 vitamins. Fiber has been shown to lower cholesterol levels, and the goal is to get 25 to 35g every day.
