Eating a plant-based diet can lower cholesterol and decrease your risk for cardiovascular disease, according to the American Heart Association. This happens through several mechanisms:
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Reduced Intake of Saturated Fat: Animal products, such as meat, dairy, and eggs, are high in saturated fats. By replacing these foods with plant-based alternatives that are typically lower in saturated fats, individuals can reduce their intake of cholesterol-raising fats.
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High Fiber Content: Plant-based diets are rich in soluble fiber found in foods like oats, barley, beans, lentils, fruits, and vegetables. Soluble fiber binds to cholesterol particles in the digestive tract, preventing them from being absorbed into the bloodstream. This leads to a reduction in LDL cholesterol (often referred to as "bad" cholesterol) levels.
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Phytochemicals and Antioxidants: Plant-based foods contain various compounds like phytosterols, stanols, and antioxidants, which have been shown to help lower cholesterol levels. For example, phytosterols and stanols have a similar structure to cholesterol and compete with cholesterol for absorption in the gut, leading to lower cholesterol levels.
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Healthy Fats: While some plant-based foods contain fats, they are often healthier fats, such as monounsaturated and polyunsaturated fats found in nuts, seeds, avocados, and certain oils like olive oil. These fats can help improve cholesterol profiles when consumed in moderation.
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Weight Management: Plant-based diets tend to be lower in calories and higher in nutrient density, which can support weight management. Maintaining a healthy weight is also important for managing cholesterol levels.
By incorporating these dietary changes, individuals can experience improvements in their cholesterol levels and overall cardiovascular health. Substituting plant-based proteins for one serving of red meat per day can lower your risk for heart disease by over 40%, according to the American Heart Association. If you're looking for a quick plant-protein fix, check out Mighty Beans' entire catalog of delicious high-protein vegan snacks here.