How Do Vegans Get Cholesterol
How do vegans get cholesterol? Whether diet or genetics, heres all you need to know about cholesterol on a plant-based diet.
According to MedlinePlus, an online service launched by the U.S. United States National Library of Medicine, cholesterol is a waxy, fat-like substance present in all of the bodys cells. Its needed in order to make steroid hormones, vitamin D, and bile acids, which aid in the digestion of dietary fats and oils. The human body is capable of making all of the cholesterol it needs, but it is also present in animal-based foods, including meat, cheese, and eggs.
The Vegan Diet And Cholesterol
Cholesterol is a fat-like sterol that plays an important role in helping our body make cell membranes, aid in the digesting process, make hormones, and essential vitamins like vitamin D. As there are limited Vegan sources of vitamin D, supplements are considered by specialists to be probably the most ideal approaches to get vitamin D. Tablets and chewy candies are bottomless decisions, yet vegan vitamin D supplements is additionally accessible in fluid and capsule structure, which you take sublingually .
The cholesterol in our blood originates from two sources. It comes from the foods we eat and also from our liver. The liver makes and synthesizes all the cholesterol in our body for exporting it to the other cells. Cholesterol and other fats are lipoproteins that are carried as spherical particles in our bloodstreams. Low-density lipoproteins and high-density lipoproteins are the two most common lipoproteins.
Elevated Triglycerides On Vegan Diet
Last year I went vegan to reduce my cholesterol levels. Then I had a lipid profile and the cholesterol did come down, but the triglycerides went above normal. I never had a problem with elevated triglycerides until I went vegan. Can you tell me what foods can cause triglycerides to go up?-BirgitMichelle also submitted this similar question:I’ve been vegan for a few months now, but when my blood test results came back, it said that I have high triglyceride levels and possible fatty liver. How is this possible?! I am not overweight at all either. In fact, I’m slightly underweight. I don’t drink alcohol. I don’t eat a lot of refined foods. I also have never ever had any of these problems!. And I always thought that I was deficient in iron, but the blood test said that I have high iron storage! What?!
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How Could The Vegan Diet Be Uniquely Beneficial
Inquiry into the potential role of plant-based dietaryprotocols in controlling lipid levels of adults with hyperlipidemia began witha bit of simple deduction
However, initial efforts to modify diet to achieve desired outcomes focused on avoiding deleterious food components such as saturated fat and dietary cholesterol.4-6 Results from such efforts showed these interventions to be effective, but modest.7
Unlike diets traditionally used in studies of this nature, the vegan diet shines in two respects: by virtue of what it excludes and by what a well planned, whole-food, plant-based vegan diet includesample amounts of dietary fiber, vitamins, nutrients, antioxidants, and phytochemicals.
In recent times, researchers have begun to take a secondlook at the oversimplified focus on avoiding certain dietary components andstarted to look to what may need to be included in an effective dietarystrategy in the prevention of heart disease.
It just so happens that beneficial dietary components thought to improve many cardiovascular parameters are entirely of plant origin. Gee, what a coincidence.
The plant kingdom includes a vast range of food groups and constituents established as beneficial to ones lipid profile: 7-13
- Soy proteins
- Nuts
Real World Results
My Bloodwork
Can A Vegan Diet Prevent High Cholesterol
This article is about cholesterol levels and a vegan diet so its important to note that veganism isnt about the health of an individual . So, when talking about making dietary changes in relation to health, I prefer to use the term plant-based diet as that more accurately represents the fact that a plant-based diet is about the health of an individual.
It also helps clear up the fact that a vegan diet isnt necessarily filled with health promoting foods whereas a plant-based diet is often focused around more whole foods.
Given what we know about plant-based diets and dietary factors related to increasing or decreasing cholesterol levels, it makes sense that a plant-based diet is one that could prevent high cholesterol.
However, for some people, high cholesterol is purely genetic and no amount of lifestyle changes can make an impact. This is one of the many reasons why its always recommended to listen to a doctor when making decisions about medications and dietary changes .
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The Problem With Too Much Cholesterol
Dietary cholesterol comes primarily from sources of saturated fats, like meat and other animal-based products.
The double-whammy with cholesterol is that by eating a diet high in saturated fat intake, you consume more cholesterol, and these foods make your liver produce more cholesterol, too! This increased production and consumption turns into high cholesterol levels in the body pretty quickly.
What Foods Can A Vegetarian Eat To Reduce Cholesterol
Studies have shown that eating a nutritious plant-based diet rich in specific cholesterol-lowering foods can lower LDL cholesterol by close to 30% in just one month. Foods that have recognized cholesterol-lowering properties include oats, barley, beans, nuts, almonds, soy protein, wheat bran, wheat germ, and Brussels sprouts.
If choosing to follow a vegetarian diet, its important to ensure that you still maintain a balanced diet, getting enough protein, iron, and B vitaminsespecially B12.
References:
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Why Is High Cholesterol A Problem
The blood is primarily water but fat and water dont mix so the body needs a way to transport fat molecules around. It does this by using transporting molecules called lipoproteins.
There are different types of lipoprotein molecules but when talking about cholesterol levels, the focus is put on two types called HDL and LDL. HDL is considered a healthy type of cholesterol whereas LDL is considered lousy or unhealthy.
A diagnosis of high cholesterol typically refers to high LDL levels but always ask your doctor for clarification.
High LDL levels are considered a problem because they can dump free cholesterol molecules into the blood stream. This cholesterol can migrate into the artery walls. Over time, with prolonged high cholesterol levels, cholesterol deposits in the artery walls grow and form plaques 1.
Plaques build over time and narrow the diameter of the artery 1. This makes it difficult for blood to flow through sections of the artery that have plaque build-up. Plaques can build in different areas of the arteries and this disease process is called atherosclerosis 1.
Eating With Purpose: Vegan Diets To Control Blood Pressure Cholesterol
Feb 7, 2013 · by Katie Koteen · This post may contain affiliate links · · Modified: Jun 8, 2014
To omnivores, a vegan diet can seem restrictive. But all things are relative, even when it comes to victuals. My brother Max Koteen started doing the RAVE diet a few years ago, and I have to say it sounded like a toughbut extremely healthyrow to hoe. RAVE is an acronym that stands for the type of foods to be avoided: refined, animal-based, vegetable oils, and no exceptions. Sounds a bit masochistic, doesnt it? On the surface it makes eating vegan sound like a walk in the park, but the two are similar, minus the refined foods and oils. And of course the goal is the same: to be healthy by eating well.
He started the diet to support his mother in law, who had cancer a few years ago and wanted to eat uber healthy to improve her chances at beating it . But Max had his own health motivations, as well. About ten years ago he needed a kidney transplant, and I was able to donate one of my kidneys to him. The transplant was a success, made even smoother because we are a perfect genetic match. However, even with the close match, he was on a dizzying schedule of medications. After adopting the diet, he was able to cut out a number of his meds, not to mention having more energy, and loosing weight. Its all pretty amazing, and its been a moving example to the rest of our family of how important eating well really is.
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Summary Of Studies Included
The study flow chart is presented in . Forty studies met inclusion criteria and were included in the meta-analysis with a total of 12 619 vegans and 179 630 omnivores . Of these, 7 reported outcomes separately for male and females and one for pre and post-menopausal woman, that could not be combined, and are therefore treated as separate studies for a total of 48 studies. In all studies the vegan group had been on a vegan diet longer than 1 year, and all were funded publically except the study by Li et al. The countries involved in the studies are listed in and in .
Countries that contributed to this meta-analysis.
What Are The Current Recommendations
Studies across the board show that vegans have lower blood cholesterol levels than their vegetarian and omnivorous counterparts. Your cholesterol levels break down into three parts: HDL, LDL, and triglycerides. HDL is considered the good cholesterol, while both LDL and triglycerides have harmful effects. It is important to note that your total cholesterol level is a reflection of all three values combined.
The current recommendation is for levels under 200 mg/dl however, there is much belief that levels of 150 mg/dl are more desirable based on population studies.
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Looking At Hdl In Detail
We already know that it is good to have high levels of HDL cholesterol in blood, because it helps transport LDL cholesterol out of the body. But you probably dont know that 14 different subgroups of HDL have been identified, like HDL 2a, HDL 2b, HDL 3a, and so on.
The HDLs with a 3 in their name are very small particles, while the ones with a 2 are larger and full of cholesterol. The larger HDLs, especially the 2b, are intriguing because they appear to be responsible for eliminating of 80 percent of LDL cholesterol from your body. There are no set guidelines for ideal levels of HDL 2b yet, however, studies suggest that cardiovascular benefits are noticeable when HDL 2b in blood levels stands at least 20 percent of total HDL in men and at least 30 percent in women.
Cholesterol And A Vegan Diet
Cholesterol is a hotly debated topic especially when talking about high cholesterol levels and diet. There remains a lot of confusion about the dietary factors that raise or lower cholesterol levels. Some people turn to vegan or plant-based diets as a way to manage cholesterol levels.
This page covers:
Please note: This is a broad overview of the topic and the details about physiology/ pathophysiology have been simplified for easy reading and understanding. Always speak to a doctor before making any changes to your diet and/ or medications.
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Are Vegans Affected By Cholesterol Issues
The short answer is yes! Some people think that vegans dont need to worry about their cholesterol levels because they dont consume dietary cholesterol, which is found in animal products. In reality, there are many dietary and non-dietary factors that affect our risk of high cholesterol, including some that we cant influence like our age, family background and genes.
Its becoming increasingly easy for vegans to consume diets high in saturated fat, which can lead to high cholesterol. This is partly due to the popularity of coconut products and heavy use of saturated fats like coconut, palm and shea oils in the manufacturer of some vegan alternatives, such as plant-based butter and cheese and some convenience foods. Eating these products regularly can have a significant effect on the overall quality of our diets because they tend to add saturated fat, sugar and salt and push out healthier choices.
Regarding the wider aspects of heart health, vitamin B12 is a nutrient to consider. This is because low B12 status can result in a high homocysteine level, which has been linked to an increased risk of heart attacks and strokes. Make sure that your vegan diet follows our guidelines about B12-fortified foods or supplementation.
What Raises The Risk Of High Cholesterol
Beyond diet, there are a number of lifestyle factors that can contribute to high cholesterol levels. Smoking is known to lower good cholesterol levels and also damages your arteries and blood vessels, raisin the risk of plaque buildup. Those who are more sedentary may also have a greater risk of having high cholesterol.
Your risk can also be affected by your family history. Those with a family history of heart disease may need to take extra care in monitoring their cholesterol ratio because arteries harden with plaque buildup, meaning the body needs to work harder to pump blood. Diabetics may also have a greater risk, as their LDL particles tend to stick to arteries. Glucose also attaches to lippoproteins, which remains in the bloodstream longer and may lead to the formation of plaque.
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What Diet Is Best For Lowering Cholesterol
Studies have found that plant-based diets lower cholesterol levels more effectively than other diets. In 2017, researchers reviewed 49 studies that compared plant-based diets with omnivorous diets to test their effects on cholesterol. Plant-based diets lowered total cholesterol, LDL, and HDL levels when compared to omnivorous diets. Low-fat, plant-based regimens typically reduce LDL levels by about 15 to 30 percent.
Some recommendations for lowering cholesterol still include consuming chicken and fish. However, a number of studies have shown that heart disease patients who continue to eat these foods still tend to get worse over time. Those who adopt a low-fat, plant-based diet, get daily exercise, avoid tobacco, and manage stress have the best chance of reversing heart disease.
Vegan Diet And Cholesterol
People who consume or prefer a plant-based vegan diet can eat special cholesterol-lowering foods, which in turn lower their LDL cholesterol. These foods include oats, nuts, fruits, beans, barley, and other foods high in fiber. Some foods, such as soy protein, nuts, wheat germ, wheat bran, brussels sprouts, contain substances called phytosterols. Regular consumption of these products can reduce your LDL levels by nearly 30 percent, and that too in just four weeks time.
Inculcating food items that are rich in vitamin b12 can also lower cholesterol levels. Eating these products regularly can significantly affect the overall quality of our diets because they tend to minus saturated fat. Nondietary factors such as smoking and obesity can lower the levels of HDL in a person. Alternatively, working out regularly and doing vigorous exercises in addition to eating foods rich in vitamin C can increase HDL levels. Vegetarians and vegans have an average ratio of total cholesterol to HDL level of about 3 to 1. Therefore, a general comparative verdict predicts that carnivore diets have a higher risk of the subconscious or unnoticed high intake of saturated fats.
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Can Vegan Diets Help To Protect Heart Health
Guidelines about heart-healthy eating tend to encourage the consumption of fruit, vegetables, wholegrains, beans, peas, lentils and nuts. People are also encouraged to replace saturated fats with plant-derived unsaturated fats, such as peanuts, nuts, seeds, avocado and small amounts of vegetable and olive oils and vegetable spreads. Vegan diets make the most room for these plant foods and research suggests that this way of eating can help people to consume more beneficial fibre and limit saturated fat, as well as eating plenty of fruit and vegetables.
The authors of the EPIC-Oxford study found that vegans had lower cholesterol levels compared with people eating omnivorous diets. They concluded that the vegans may have been benefiting from differences in both diet and body mass index, which is a measure of how your weight compares to the healthy range for your height.
What About The Cholesterol Myth
I wrote about the cholesterol skeptics in my book Carbophobia .
I think the issue was best summarized in a medical journal editorial entitled Cholesterol Myth Club on Par with Flat Earth Society that read: as mixed up as Flat Earth Society members obviously are, at least you can laugh their dumb idea off, and if you want to believe the Earth is flat, this view is not going to cause serious problems like coronary artery disease.
Lastly, here are some of the best videos to help understand more about diet and cholesterol. Sometimes folks will ask questions like does cholesterol have a lower limit, or, what about the size of LDL particles does that matter? Thankfully Dr. Greger addresses this in his video: Does LDL size matter? and Cholesterol does not appear to have a lower limit. A few concerns with dietary cholesterol is that theres a plateau effect issue and the postprandial issue. These videos explain the issues further: When Low Risk Means High Risk and Eggs and Arterial Function. Find out whats an Optimal Cholesterol Level to shoot for.
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How To Choose Healthy Fats
Even though a vegetarian diet eliminates animal foods as a source of saturated fat, if you have high cholesterol, you’ll still need to watch out for sources of fat and cooking methods that can affect your cholesterol levels. As a rule of thumb, avoid fried foods and cut back on processed foods when possible.
Studies On Vegan Diets Do They Really Work
Alina Petre, MS, RD Atli Arnarson BSc, PhD
Vegan diets are growing in popularity for health and environmental reasons.
They claim to offer various health benefits, ranging from weight loss and reduced blood sugar to prevention of heart disease, cancer, and premature death.
Randomized controlled studies are a reliable way to collect evidence on the benefits of a diet.
This article analyzes 16 randomized controlled studies to evaluate how a vegan diet can affect your health.
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