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Research: Lowering Your Cholesterol with Plant-Based Proteins
Many people face elevated cholesterol levels. Cholesterol isn't always bad; in fact, your body needs it. However, excessive cholesterol production can have adverse effects on your health.
To address high cholesterol, you can consult a dietitian or doctor. Recent research now suggests that incorporating plant-based proteins into your diet may help lower cholesterol levels.
Here are the key findings from this study, along with additional tips to reduce cholesterol through nutrition:
Replace Animal Proteins with Plant-Based Proteins
A meta-analysis of 112 studies investigated the effects of replacing animal proteins with plant-based proteins for three weeks.
The results indicate that daily substitution of one to two servings of animal proteins with plant-based proteins leads to approximately a 5% reduction in cholesterol levels.
This reduction is particularly noticeable with plant-based proteins from soy products, nuts, and legumes. The research has been published in 'The Journal of American Heart Association.'
The greatest health benefits are observed when plant-based proteins are combined with other cholesterol-lowering foods, such as omega-3 fatty acids or plant sterols.
Plant sources of omega-3 fatty acids include algae oil supplements, flaxseed, chia seeds, walnuts, and canola oil.
Cholesterol not always bad
Cholesterol is often seen as bad, but this isn't entirely fair. Our body actually needs cholesterol as:
- Building material for your cells
- Building material for your hormones
- And for the production of Vitamin D
So, cholesterol is an important substance for us, but if we produce or intake too much cholesterol, it has a negative effect on our health.
Drawbacks of high cholesterol
When your cholesterol is high for years, then:
- It can accumulate in the walls of your blood vessels
- Your blood vessels can become narrower and consequently clog up
This can lead to problems with your heart and blood vessels. You might experience:
- Angina pectoris (chest pain)
- Kidney damage
- Heart attack
- Stroke
Therefore, try to ensure a healthy cholesterol level.
If you want to know your cholesterol level, you can find out through a blood test.
Want to lower your cholesterol? Below are some dietary tips that can help with that.
Diet tips for lower cholesterol levels
To lower your cholesterol, you don't have to eat less fat. What you should pay attention to is the type of fat you consume.
Try to get a maximum of 10% of your energy from saturated fat and replace it as much as possible with unsaturated fats.
Products rich in saturated fat include:
- Fatty meat
- Butter
- Hard margarine
- Coconut oil and products made from it
Generally, animal products contain saturated fat, except for fatty fish.
Products rich in unsaturated fat include:
- Liquid fats (such as olive oil)
- Nuts, seeds, and kernels
- Avocado
- Fatty fish
Other dietary tips:
- Eat more legumes. Legumes can lower LDL cholesterol.
- Consume oatmeal daily. Oatmeal can help lower cholesterol because it contains beta-glucans.
- Fibers can lower LDL cholesterol, which is good for blood vessels. This effect has been demonstrated for beta-glucans and pectin, types of fermentable fibers found in oats, barley, and fruit.
- Fitblogs
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