Cholesterol, a lipid in your bloodstream that's manufactured by your body, is also found in foods. This substance is necessary for the manufacture of cell membranes and hormones and the digestion and assimilation of nutrients. However, high levels of cholesterol in your bloodstream can cause arterial blockages, which can increase your risk of heart disease. A vegetarian diet may help lower total cholesterol levels by eliminating the saturated fats found in meats; however, certain foods in the vegetarian diet may still elevate cholesterol. Choosing healthy vegetarian foods may help to prevent this condition.
Tofu
Tofu is a staple of the vegetarian diet in the United States and Europe. This food is made from the milk of soybeans, which is heated to form curds and pressed into a solid form. Tofu is free of saturated fats and cholesterol, making it an appropriate choice for a vegetarian low-cholesterol diet. It is a lean source of protein and calcium for organ, bone and muscle tissue repair. It also contains essential fatty acids that may help reduce blood levels of triglycerides as well as low-density lipoproteins, the "bad" type of cholesterol that can contribute to heart disease.
Legumes
Like tofu, legumes are lean sources of protein and contain no cholesterol or saturated fats. They also provide dietary fiber, which may help lower "bad" LDL cholesterol levels, according to Phyllis Balch, author of "Prescription for Nutritional Healing." Choose legumes such as green peas, lima beans, lentils, kidney beans, garbanzos and black beans. Opt for fresh or dried versions instead of canned legumes, which may contain added sodium that can contribute to high blood pressure.
Vegetables
Vegetables are low-calorie and cholesterol-free foods that are appropriate for a vegetarian diet. These foods are rich sources of vitamins and minerals, such as calcium, vitamin C, boron, manganese and vitamin A. Like legumes, vegetables also provide dietary fiber for cholesterol management. When possible, choose fresh, raw vegetables such as kale, spinach, sweet peppers, broccoli, carrots and cucumbers. Cooking vegetables may destroy the nutrients in these foods, according to David Wolfe, author of "The Sunfood Diet Success System."
Avocados
Although avocados are typically thought of as fattening, most of the fats in these fruits are unsaturated. Unsaturated fats may help lower LDL cholesterol, reducing your risk of heart disease. Avocados also contain oleic acid, an essential fatty acid that may raise high-density lipoproteins levels in your bloodstream. HDL is the good cholesterol that lowers LDL and triglycerides.
References
- University of Maryland Medical Center: Cholesterol
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- "The Sunfood Diet Success System"; David Wolfe; 2008
