Vegan diets have been linked with various health benefits. Various people shift to a vegan diet to restore their energy levels and eliminate the risk of chronic diseases. It is a common fact that the healthy cholesterol levels produced by the liver in our bodies are used for vitamin D, hormones, and bile balance.
However, elevated cholesterol levels increase the risk of heart disease and strokes. Many individuals think that a vegan diet affects the levels of cholesterol in our bodies. In this article, we will reveal the effects of a vegan diet on cholesterol levels.
Vegan Diet And Cholesterol Levels
Since the vegan diet eliminates all the animal products that contain dietary cholesterol levels, many individuals think that a vegan diet does not affect cholesterol levels.
However, the cholesterol levels in our bodies depend upon various dietary and non-dietary factors. Vegan alternatives such as plant-processed butter and cheese do impact the overall quality of the diet.
However, it adds a significant amount of saturated fats as well, one of the causes of elevated cholesterol levels. To get complete nutrients and minerals, it is essential to include important food and fruits in your diet for a risk-free life.
Vegan Diets are Linked With Both High and Lower Levels of Cholesterol
We are all aware that a vegan diet eliminates the consumption of animal products. However, some vegan products such as palm, coconut oil, plant-based butter, and cheese add saturated fats, which is one reason for higher cholesterol levels.
On the other side, a vegan diet is also linked with lower cholesterol levels in the body. A healthy vegan diet that consists of fiber, vegetables, nuts, seeds, and fruits can decrease the cholesterol levels
Food Items to Eat and Avoid
To maintain cholesterol levels in a vegan diet, it is essential to reduce the consumption of processed foods. If you have been facing high cholesterol issues on a vegan diet, you can include unsaturated fatty acids in your diet to maintain your cholesterol. There are various food items that vegans must eat and avoid to keep their cholesterol levels balanced.
Food To Include in Vegan Diet
- Beverages: Vegan beverages such as almond milk, flavored water, tea, and coffee must be a part of your diet
- Fruits: Fruits are always a healthy addition to our diets. Your vegan diet must include apples, oranges, melons, pears, and peaches.
- Vegetables: Healthy vegetables such as spinach, broccoli, and other healthy vegetables must be a part of your diet.
- Nuts and Seeds: Pumpkin seeds, chia seeds, sunflower seeds, almonds, pecans, and walnuts must form a part of your vegan diet
- Healthy Fats: Instead of coconut and palm oil, you must include olive oil, avocado oil, and flaxseed oil in your diet.
- Whole Grains: To make your diet complete, you must add brown rice, white wheat, oats, and barley to your diet.
Foods to Eliminate in Vegan Diet
- Sugary Drinks and Beverages: You must not include soda, soft drinks, fruit juice, and sweet tea in your diet
- Salty Snacks: Salty snacks like chips, crackers, and popcorn contain saturated fats that can increase the risk of cholesterol
- Sweet Items: Even though cakes, cupcakes, and candies taste delicious, you must avoid sweet items to regulate your cholesterol and sugar levels in the body
- Processed Meat Alternatives: Soy burgers and vegan meat must be avoided because of their saturated fat and less nutritional value
Vegan diets offer unmatched health benefits to individuals. However, it is essential to pick a proper diet to regulate cholesterol levels and keep other health problems under control.
It is advised that you must limit the consumption of processed food in your vegan diet to control your high cholesterol levels.