According to a recent study, only 1 in 10 Americans consume enough fruits and vegetables. These food groups are essential for good health, and those diagnosed with high cholesterol may benefit significantly from a plant-based diet. The study found that Plant-based diets led to a 10% decrease in LDL levels and a 7% decline in total cholesterol levels compared to diets that include both meat and plants. The study also found that if individuals started consuming a plant-based diet from a young age, their chances of developing cardiovascular disease due to blocked arteries could substantially decrease.
The analysis was done based on the data collected from 30 randomized clinical trials, including more than 2,300 studies published between 1982 and 2022. The study focused on the effect of a veggie or vegan diet on all cholesterol types and apolipoprotein B (apoB), a protein that measures the amount of bad fats and cholesterol present in the body. The meta-analysis is the first to concentrate solely on the impact of a plant-based diet on concentrations of apoB.
The authors found that following a veggie or vegan diet was linked to a 14% reduction in apolipoprotein B levels. The study concluded that adding more plant-based foods in one's diet is excellent for the heart. However, the authors also noted that for those who inherit the tendency for producing high cholesterol in their livers, the effect of the diet on cholesterol levels may not be substantial as it is mostly influenced by DNA.
Statin treatment is more effective than a plant-based diet in reducing cholesterol levels, said Dr. Ruth Frikke-Schmidt, the lead author of the study. However, combining statins with plant-based diets can have a synergistic effect producing an even larger benefit, she added.
For those considering a vegetarian or vegan lifestyle, it is essential to make sure that their diet includes enough iron, iodine, vitamin B12, and vitamin D. It is recommended to consult a health professional and a dietitian to design a nutritionally adequate and enjoyable diet. Aedin Cassidy, professor and director for interdisciplinary research at the Institute for Global Food Security in Queen’s University Belfast, suggests that not all plant-based diets are equal, and only those characterized by fruits, vegetables, and whole grains can improve health.
In case individuals find it challenging to transition to a full vegetarian or vegan lifestyle, they may try the Mediterranean diet, which primarily focuses on fruits, vegetables, legumes, whole grains, and fish, with minimal low-fat dairy and very little meat. This type of diet can effectively lower the risk of developing heart and circulatory diseases by reducing inflammation, improving cholesterol and blood pressure levels, and controlling blood glucose levels.