 “Eat a diet low in saturated fat and cholesterol.” This advice has been handed out for years as a key strategy in reducing high cholesterol levels.
When it comes to cooking for lower cholesterol, the American Heart Association offers a slew of tips, including how to cut the amount saturated fat found in meat. But, it turns out, it may be better if you cut meat out of your meals completely. Current research suggests that a plant-based diet has more cholesterol-lowering power—and is typically lower in saturated fat and cholesterol—than an omnivorous diet of plants and meat.
Vegetarian vs. Omnivore
Researchers recently surveyed the results of 30 observational studies and 19 clinical trials that met the following criteria:
• Participants followed vegetarian or vegan diets.
• Findings noted changes in cholesterol levels.
• Data was collected for at least 4 weeks.
Results of this meta-analysis demonstrated that, compared with an omnivore diet, plant-based diets are associated with greater improvements in LDL cholesterol levels. Specifically, vegetarian diets reduced LDL levels by 22.9 mg/dl in observational studies and by 12.2 mg/dl in clinical trials.
The study’s authors suggest that—in some cases—dietary changes may eliminate the need for cholesterol-lowering medications, which could be particularly beneficial for patients who cannot take statins.
Move to Plant-Based Meals
What exactly does a plant-based diet consist of? According to the 2015-2020 Dietary Guidelines for Americans, a vegetarian meal plan for someone consuming 2,000 calories a day should include the following (note: vegetable and protein foods subgroup amounts are per week):
- Vegetables: 2.5 cups/day
- Dark-green vegetables: 1.5 cups/week
- Red and orange vegetables: 5.5 cups/week
- Legumes (beans and peas): 1.5 cups/week
- Starchy vegetables: 5 cups/week
- Other vegetables: 4 cups/week
- Fruits: 2 cups/day
- Grains: 6.5 oz/day
- Whole grains: 3.5 oz./day
- Refined grains: 3 oz./day
- Dairy: 3 cups/day
- Protein foods: 3.5 oz./day
- Eggs: 3 oz./week
- Legumes (beans and peas): 6 oz./week
- Soy products: 8 oz./week
- Nuts and seeds: 7 oz./week
- Oils: 27 g/day
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