Will a Vegetarian Diet Lower Cholesterol?

Cholesterol is measured in low-density lipoproteins (LDL), the bad cholesterol; high-density lipoproteins (HDL), the good cholesterol; and triglycerides. Independent studies suggest that vegetarian diets provide significant potential for lowering cholesterol. In "Vegetarian Diet: Panacea for Modern Lifestyle Diseases," an Australian study published in the Oxford Journal of Medicine, a test diet of soy protein, legumes, nuts and soluble fiber produced decreases in levels of LDL cholesterol, total cholesterol and triglycerides in participants. In "A Dietary Portfolio Approach to Cholesterol Reduction," a Canadian study cited in the journal Metabolism, subjects fed a high-fiber, low-fat vegetarian diet experienced lower LDL cholesterol levels.

Diet

• A total vegetarian (vegan) diet includes only plant foods. Lacto-vegetarians add dairy products to their diets. Lacto-ovo-vegetarians also supplement their nutrition with eggs. A vegan diet already excludes the animal fats known to contain cholesterol. However, saturated fats are found in coconut, palm and palm kernel oils, and cocoa butter, as well as the trans-fatty acids in partially hydrogenated vegetable oil. Restricting not only animal products, but also saturated and trans-fatty acids in the diet will reduce cholesterol levels.

  The dairy products and eggs consumed by some vegetarians do contain animal fats, which contribute to higher cholesterol levels. By selecting low-fat or fat-free milk and cheese, lacto-vegetarians can avoid having significant amounts of cholesterol in their diet. Egg yolks, however, are very high in cholesterol. Choosing to eat eggs contradicts the purpose of a vegetarian diet to lower cholesterol.

  Vegan diet foods already known to reduce cholesterol levels include oatmeal and oat bran, walnuts and almonds, olive oil and the omega-3 fatty acids found in flaxseed and canola oils. The Australian study suggests including combinations of these foods in a nutritious vegetarian diet plan can further decrease levels of LDL and triglycerides.

  With the exception of vitamin B-12, a well-balanced vegan diet with a wide assortment of fruits, vegetables, whole grains, legumes, nuts and soy protein will provide the nutritional elements necessary for a healthy body. Taking vitamin B-12 as a supplement is recommended. It is important to pay special attention to ensure the diet provides essential nutritional requirements and not too many calories and saturated fats.