Only 1 in 10 Americans eats enough fruits and vegetables, which are important avenues for good health. And according to a new study, there’s a distinct benefit for anyone diagnosed with high cholesterol.
The researchers looked at levels of LDL, or low-density lipoprotein—often called “bad” cholesterol because a buildup can increase the risk of stroke and heart disease. Among study participants, there was a 10% drop in LDL levels and a 7% drop in total cholesterol for those following a plant-based diet, when compared to those who ate both meat and plants, the study found. Found in
“This corresponds to one-third of the effect of taking cholesterol-lowering drugs such as statins, and someone who maintained a plant-based diet for five years would have a 7% reduction in heart disease risk,” said the lead author. Dr. Ruth Fricke-Schmidt, Professor of Clinical Biochemistry and Chief Physician at Rigshospitalet in Copenhagen, Denmark.
“Importantly, we found similar results among people across continents, ages, different ranges of body mass index, and different states of health,” Fricke-Schmidt said in a statement. “If people start eating a vegetarian or vegan diet from an early age, the potential to reduce the risk of heart disease caused by clogged arteries is substantial.”
The analysis was based on results from 30 randomized clinical trials, of which more than 2,300 were published between 1982 and 2022. Those studies examined the effect of a vegetarian or vegan diet on all types of cholesterol and apolipoprotein B (apoB), which is considered in the blood. To be a good measure of how much bad fat and cholesterol is in the body.
The authors said the meta-analysis is the first to focus specifically on the effect of diet on concentrations of apoB. The results showed that being a vegetarian or vegan decreased apolipoprotein B levels by 14%.
“This major analysis supports what we already know: that Including more plant-based foods in your diet is good for your heart, says Tracey Parker, a senior dietician at the British Heart Foundation. Birmingham said in a statement. She was not involved in the study.
However, the study also pointed out that the effect of diet on cholesterol may be limited for people who “inherit the tendency for their liver to produce too much cholesterol, which means that high cholesterol is a part of our diet.” is more influenced by our genes (DNA) than Robert Storey, professor of cardiology at the University of Sheffield in the United Kingdom, said in a statement.
Ksenia Ovchinnikova/Moment RF/Getty Images
A new study says that a plant-based diet may help lower LDL cholesterol. A vegetarian Superbowl made with fresh ingredients is a healthy option for those who want to eliminate meat.
“This explains why statins are needed to prevent cholesterol production in people who have had, or already have, a heart attack, stroke or other disease involving cholesterol build-up in the blood vessels.” said Storey, who was not involved in the study.
Statin treatment is superior to plant-based diets in reducing levels of fat and cholesterol, Fricke-Schmidt said in a statement. “However, one diet does not exclude the other, and combining statins with a plant-based diet is likely to have synergistic effects, resulting in a greater beneficial effect,” she said.
Anyone considering becoming a vegetarian or vegan should make sure the plan is well-planned to include enough iron, iodine, vitamin B12 and vitamin D, says a study at Aston University Medical School in Birmingham, UK. said registered dietitian Duane Mellor, senior teaching fellow.
“If someone is thinking of making dietary changes, it may be useful to discuss these with a health professional and perhaps a dietician to make it nutritionally adequate, help address their health concerns and ideally enjoyable,” said Mellor, who was not involved in the study.
In addition, people who transition to a plant-based diet must still be careful about the foods they eat.
“Not all plant-based diets are created equal,” Aidan Cassidy, professor and director of interdisciplinary research at the Institute for Global Food Security at Queen’s University Belfast, said in a statement.
Only healthy plant-based diets, which are characterized by fruits, vegetables and whole grains, improve health, said Cassidy, while other plant-based diets that exclude processed foods high in refined carbohydrates and fats, sugar and salt improve health. Are. , Such foods include the all-popular french fries and fried doughnuts, as well as many other bakery items and sweets.
Parker said, if people have trouble adjusting to a full vegetarian or vegan lifestyle, consider trying the Mediterranean diet, which focuses mostly on fruits, vegetables, legumes, whole grains and fish, with some eggs and With low-fat dairy, and very little meat.
“There is considerable evidence that this type of diet can reduce the risk of developing heart and circulatory diseases by improving cholesterol and blood pressure levels, reducing inflammation and controlling blood sugar levels,” Parker said in a statement. can help.”