How Vegans Can Lower Bad Cholesterol

If you are looking for information on how vegans can lower bad cholesterol, I am pleased to tell you that you have come to the correct place.

Luckily, for us vegan folk, we are at much less risk of having bad cholesterol.

According to certain studies done by Livestrong, all dietry forms of cholesterol must come from animal-based products, such as meat, milk, saturated fat, and other animal-based foods.

There are 3 different categories of cholesterol, which I am sure you already know about, but just in case you are new to the whole “cholesterol thing”, I will share the different types of cholesterol.

1) Bad Cholesterol or LDL

LDL is the “BAD” type of cholesterol which promotes clogging of the veins and arteries.

Having to much LDL in your blood can result in health conditions such as strokes and heart attacks.

2) Good cholesterol or HDL

HDL is the “GOOD” type of cholesterol which promotes a healthy heart, with helathy veins and arteries.

Having a good HDL count will assist in “opening up” clogged arteries and will reduce the risk of getting heart attacks or strokes. 

3) Cholesterol Ratio / Total cholesterol

Your cholesterol ratio is calculated by dividing you total cholesterol count (HDL + LDL + 20% of your triglycerides) by your HDL count. 

 

(HDL + LDL + 20% TRIG) / HDL= cholesterol ratio.

 

When you go for a cholesterol test, you will be able to see your total HDL, LDL and Triglyceride levels are.

Normally the test results will also show what your ratio is as well.

It is recommended that your cholesterol ratio number be less than 5 and your total cholesterol count be less than 200.

Table of contents

In this post, I will be sharing with you, a few vegan-friendly foods which can help reduce your bad cholesterol levels (LDL).

We will have a look at 6 vegan foods that will assist in lowering that horrible LDL.

I will also share a link to where you can purchase each of these 6 healthy foods online.

ENJOY!

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How Vegans Can Lower Bad Cholesterol – 6 Tips

1) Nuts

Certain nuts are full of essential nutrients such as protein, healthy fats, vitamins, fiber, and antioxidants.

Apart from being jam-packed with a wide array of healthy goodies, nuts are also a great way to lower your bad cholesterol.

These are the best nuts to eat for lowering your LDL levels:

> Almonds

> Walnuts

> Hazelnuts

> Pistacchio

> Peanuts

Have a look at this post where I discuss all the health benefits of almonds.

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Purchase nuts online here.

How-Vegans-Can-Lower-Bad-Cholesterol-nuts

2) Avocados

Avocados are an excellent source of monounsaturated fatty acids

These healthy fats help boost your healthy cholesterol (HDL) and will also assist in lowering your bad cholesterol (LDL).

Certain studies suggest that adding one avocado to your daily meal plan has the potential to help lower your LDL.

In addition to the cholesterol-lowering properties of avos, they contain other important nutrients such as vitamin C, vitamin B-6, fiber, to name a few.

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Purchase organic avocados online here.

 

How-Vegans-Can-Lower-Bad-Cholesterol-avocado

3) Extra Virgin Olive Oil

Due to the fact that olive oil is high in monounsaturated fat, adding a dash of to your meals can help lower dangerous LDL cholesterol.

It is important to keep in mind that when you cook with olive oil, the heat exposure can actually destroy the healthy properties of the oil.

So when you do decide to cook with olive oil, make sure you don’t let the pan get too hot. Infact, when you cook with any oil, especially olive oil, to the point where it starts to smoke, it actually becomes very unhealthy to consume.

To get the most out of olive oil, it is recommended to consume it cold, without heating it.  

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Purchase organic extra virgin olive oil online here.

 

how-vegans-can-lower-bad-cholesterol-olive-oil

3) Citrus Fruits

I assume that the first answer that comes to mind when you are asked the question, “what are the health benefits of citrus fruits?” is the high vitamin- C content.

Though this is 100% true, there are many other health benefits that these juicy fruits offer.

One of the lesser known health benefits is the way that citrus fruits greatly improve heart health.

The soluble fiber and flavonoids in citrus fruits actually improve our cholesterol levels by raising the healthy cholesterol HDL and lowering the “bad” cholersterol LDL and triglycerides.

 

Examples of citrus fruits are:

> Oranges

> Lemons

> Grapefruit

> Clementines

> Naartjies

> Limes

> Tangerines

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Purchase organic citrus fruits online here.

 

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4) Eggplants

Eggplants, also known as aubergines, are full of healthy nutrients, including: fiber, copper, manganese, Vitamin B-6, thiamine, and a range of other vitamins and minerals.

The high fiber content of the eggplant is the main reason that this delicious purple vegetable has claimed a spot on this list of how vegans can lower bad cholesterol.

A study done in 2014 showed that consuming eggplants, lowers the levels of LDL cholesterol and reduced the risk of nonalcoholic liver disease.

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Purchase eggplant online here.

 

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5) Oats & Barley

 

 

Oatmeal and barley contain a substantial amount of soluble fiber. Soluble fiber is a type of fiber which is found in plant foods.

Because soluble fiber can’t be absorbed in the intestine, soluble fiber can bind cholesterol in the intestine and remove it from the body.

You can decrease your LDL cholesterol levels by 5 to 11 points by including foods that are high in soluble fiber- such as oats, barley, oat bran, and quinoa.

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Purchase organic oats online here.

 

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6) Legumes

 

 

Last on today’s list of tips on how vegans can lower bad cholesterol, are legumes.

Legumes, such as baked beans, chickpeas, kidney beans, and other types, are high in soluble-fiber which assist in lowering LDL levels.  

study done in Canada showed that people who ate 1 cup of legumes every day, for six weeks, reduced their LDL cholesterol by 0,17.

That number might sound rediculously small but when you are speaking in “cholesterol terms”, it is actually quite a big drop, especially due to the fact that it is only six weeks.

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Purchase organic legumes online here.

 

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Hope You Enjoyed The Post

Thanks for taking the time to read through this post where we looked at 6 tips on

how vegans can lower bad cholesterol.

If you know of any other tips, please let me know in the comments section below.

Feel free to have a look at a few of my other posts- I will leave a few links for you to check out. 

Or simply visit my blog page to see all my posts.

Please note: comments will only reflect once they have been approved.

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