We all need some cholesterol in our bodies to keep them working normally but too much can clog up our arteries and lead to serious health problems. By making some simple, positive changes, most people can keep their cholesterol levels healthy.

What is cholesterol?

Cholesterol is a blood lipid – a waxy, fatty substance that circulates in your blood. It is made in the liver but is also found in animal-based foods – but never in plant-based foods. It plays an important role in the body – helping to build cells, make vitamin D and a range of hormones. You need some cholesterol in your blood to stay healthy but too much can lead to diseases of the heart and blood vessels. 

Good and bad cholesterol

Cholesterol travels through your blood on proteins called lipoproteins and there are two types; LDL ‘bad’ cholesterol and HDL ‘good’ cholesterol. LDL carries cholesterol to cells that need it but if there is too much it can build up and form plaques in your artery walls. HDL carries cholesterol away from the cells and back to the liver where it’s broken down and passed out of the body as waste. 

Too much cholesterol can lead to fatty deposits forming plaques on the inside walls of your arteries; the term for this artery narrowing is atherosclerosis and when normal blood flow is blocked, it can lead to heart attacks and stroke.

The standard unit used for measuring cholesterol is millimoles per litre and the lower your LDL number, the better it is for your health – the government recommends levels of 3mmol/L or less for healthy adults. For HDL an ideal level is above 1mmol/L. 

The total cholesterol number your doctor will give you is a collective measure of LDL, HDL and other lipids. Official guidelines say that levels should be 5mmol/L or less for healthy adults but rates in the UK are among the highest in the world, with three out of five adults having a level of 5mmol/L or above.  

What causes high cholesterol?

A number of different factors can cause high cholesterol, such as genetics (inherited from your parents), age, gender, family background – men and people from South Asian backgrounds, for example, are more likely to have high cholesterol. 

Lifestyle factors that can affect cholesterol levels include eating too much saturated fat; the unhealthy type found in meat, eggs, dairy, pies, pastries, processed foods, fatty spreads, coconut oil and palm fat. Smoking, drinking alcohol and not being physically active can also increase cholesterol. Being overweight and particularly carrying excess weight around your middle, an underactive thyroid, type 2 diabetes, liver disease, kidney disease and certain medications can also increase the risk. You can’t change your age, gender or family background, but you can change what you eat and the amount you exercise. 

Anyone can have high cholesterol – even if you’re young, slim, eat well and exercise – because although it can be caused by lifestyle factors, it may also be inherited so many people with high cholesterol don’t realise they have it. The best way to find out is to get a test from a health care professional. If you have high cholesterol, there are treatments available such as statins but it is usually possible to lower it naturally with healthy lifestyle changes.

Cholesterol in food

It used to be thought that foods containing high levels of cholesterol, such as eggs and organ meats, were the main villain in driving up cholesterol levels. However, we now know that cholesterol is produced in the body, by the liver and production is increased by saturated fat and trans fat in the diet. There is no mechanism to limit the amount produced, so if you eat a lot of fatty foods, cholesterol can rise to unhealthy levels. 

Cholesterol is found only in animal-based foods – meat, fish, poultry, dairy products and eggs. There is no cholesterol in plant-based foods – even in high-fat plant foods such as avocados, nuts and seeds. So, it follows that a vegan diet is completely cholesterol-free. Although cholesterol in foods is not as bad as previously thought, people at risk of heart disease should limit or avoid it.  

Trans fats are found at low levels in meat and dairy products and at higher levels in processed foods containing hydrogenated vegetable oil, such as biscuits, cakes, pastries and spreads. They also raise cholesterol levels but many producers have now removed hydrogenated (hardened) vegetable oil from their products.   

Not all fats are created equal 

Government guidelines recommend reducing saturated fat by avoiding or cutting down on fatty foods. In fact, replacing saturated fat from meat and dairy foods with polyunsaturated fat in nuts, seeds, plant-based oils and spreads is more effective in lowering cholesterol than reducing the total amount of fat you eat.   

You don’t need to buy expensive foods as you can lower and maintain healthy cholesterol levels by eating a varied, wholegrain, vegan diet. The 2013 EPIC-Oxford study found that British vegetarians and vegans have a whopping 32 per cent lower risk of heart disease than meat and/or fish-eaters and said that the lower risk was probably a result of differences in cholesterol and blood pressure levels as animal-based foods increase both (as well as diabetes, obesity and certain cancers).  

All major health organisations agree that saturated fat is a risk factor for heart disease. The message is very simple – to lower your cholesterol and reduce your risk of heart disease, go vegan and don’t forget to exercise regularly, too!

Foods that help lower cholesterol 

• Oats – a small 50 gram-sized serving provides nearly five grams of fibre and you can boost this by adding dried fruit, nuts, a banana or berries and soya milk.   
• Wholegrain foods – brown rice, wholemeal bread and wholewheat pasta can help lower cholesterol, mainly because of the fibre they contain. The average UK adult fibre intake is 19 grams per day, well below the recommended 30 grams. Swap refined white bread, rice and pasta for healthier wholegrain varieties.  
• Pulses – peas, beans and lentils are especially rich in fibre and take a while for the body to digest, which means you feel full for longer and this helps if you want to lose weight. There are many to choose from: kidney beans, chickpeas, red, brown and green lentils – the possibilities are endless! 
• Fruit and vegetables – make sure you get at least five a day – more is better! All fruits and vegetables are low in saturated fat and provide valuable cholesterol-lowering fibre. 
• Nuts – many studies show that nuts are good for your heart. A small handful of Brazil nuts, cashews, walnuts or pistachios can help reduce abdominal fat, cholesterol, blood pressure and blood sugar as well as improving the balance of fats in the blood. Aim for around 28 grams a day, which is around a handful.
• Soya – 25 grams a day of soya foods can help lower cholesterol. You can get that from 100g of tofu, a 200ml glass of soya milk and a small pot of soya yoghurt. Soya also contains fibre, unsaturated fats and a range of vitamins and minerals so replacing meat and dairy products with tofu, soya milk and soya-based meat alternatives is a great way to lower your cholesterol.  

Author: Justine ButlerOctober 6, 2020

Most of us throw them away, but did you know those small green seeds that are often thrown away from a pumpkin are actually a powerhouse of goodness! Adding a few tablespoons of pumpkin seeds into a salad or in a trail mix with nuts and dried fruits is a really easy way to incorporate these tasty seeds that are also really good for you into your diet.Here Are the Benefits of Eating these Seeds Regularly.

1. Rich Protein Source. Just 30 grams (one ounce) of pumpkin seeds provides 7 grams of protein. Next time you get asked where you get your protein, you can tell them from pumpkin seeds- I am sure that most people will be surprised .

2. Rich Iron Source. Iron is often associated with red meat, but pumpkin seeds are an awesome way for vegans to get iron. Just one serving (30 grams) of pumpkin seeds will provide 20-30% of the recommended daily allowance of iron. It is really important to get enough iron so that your body can make new red blood cells, and too little iron can lead to anaemia. So get munching on pumpkin seeds to increase the iron levels in your system.

3. Source of Vitamin E. One serving of pumpkin seeds can provide the recommended daily allowance of Vitamin E. This vitamin is an important antioxidant that maintains healthy red blood cells and muscle tissue. It is also useful for protecting the lungs from pollutants and has been linked to reducing heart disease problems. If you live in a big city like me, eating foods that are rich in vitamin E is a great way to keep the toxins from smog and pollution out of my body.

4. Rich in B Vitamins. Pumpkin kernels are also excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B6 and folate. B vitamins are really important for metabolising energy, and if you are a busy person with a lot of stress, you want to ensure you are getting enough vitamin B. Pumpkin seeds are better than any vitamin pill.

5. Versatile. You can pretty much use pumpkin seed with anything. They have a sweet, nutty flavour, so they can be used in both savory and sweet meals. I sprinkle them on my salads, munch on them on their own, add them to my raw granola mix, and mix them into regular flax cracker mixes. I also add them to blended soups to bring a bit of crunch. Throw them into whatever you are making .

6. Easy to prepare. Next time you have a pumpkin, don’t throw away the seeds. Instead, scoop them out and rinse them under some water. Then let the seeds dry before you put them into the dehydrator for about 18-24 hours. Voila! Instant seeds to snack on.

7. Low calorie snack. 1 handful of pumpkin seeds is a healthy, low calorie snack (under 100 calories) and I find that they are great to snack on if you are craving something crunchy- much healthier than a bag of crisps or other commercially prepared snacks that are high in sodium.So there you have it- the low-down on the trusty pumpkin seed, which really is a super powerful food.

Heart disease is the leading cause of death. Dietary cholesterol intake – only found mostly in animal foods is directly linked to living a significantly shorter life. Fiber intake – only found in plant foods – is directly linked to living a significantly longer life. Consuming the amount of cholesterol found in just a single egg a day may cut your life short as much as smoking five cigarettes daily for 15 years, whereas eating a daily cup of green leafy vegetable worth of fiber may extend your life as much as four hours of jogging a week. (Don’t give up jogging now) More than 20 years ago,

Dr. Dean Ornish showed that heart disease could not just be stopped but actually reversed with a vegan diet, arteries opened up without drugs or surgery. Since this lifestyle cure was discovered, hundreds of thousands have died unnecessary deaths. What more does one have to know about a diet that reverses our deadliest disease? Cancer is killer number two – but look at this hopeful science. According to the largest forward-looking studies on diet and cancer so far performed, “the incidence of all cancers combined is lower among vegans.” The link between meat and cancer is profound! Flesh from a dead animal absolutely causes cancer, there is no doubt about it. “Grass fed meat,” “organic meat (whatever that means),” meat from animals that were massaged, taken to Disneyland and given vitamin B12 shots still is all the same when it is so decoratively placed on your plate – it is flesh from a dead animal and flesh from a dead animal causes cancer and heart disease…..That simple! After Dr. Ornish’s team showed that the bloodstreams of men eating vegan for a year had nearly eight times the cancer-stopping power, a series of elegant experiments showed that women could boost their defenses against breast cancer after just two weeks on a plant-based diet. If you or anyone you know has ever had a cancer scare, this research will make your heart soar. Because there is real, true hope — something you can do to stave off “the big C.” The key to preventing strokes is to eat potassium-rich foods. Though Chiquita may have had a good PR firm, bananas don’t even make the top 50 sources.

The leading whole food sources include dark green leafy vegetables, beans and dates. The average person eats so few plants that 98 percent of Americans don’t even reach the recommended minimum daily intake of potassium. Alzheimer’s disease is now the sixth leading killer. We’ve known for nearly 20 years now that those who eat meat — including chicken and fish — appear three times more likely to become demented compared to long-term vegans. Exciting new research suggests one can treat Alzheimer’s using natural plant products such as the spice saffron, which beat out placebo and worked as well as a leading Alzheimer’s drug. Diabetes has almost become as common as the flu. Plant-based diets help prevent, treat, and even reverse Type 2 diabetes. Since vegans are, on average, about 30 pounds skinnier than meat-eaters, this comes as no surprise; but researchers found that vegans appear to have just a fraction of the diabetes risk, even after controlling for their slimmer figures. Suicide is a leading contributor to deaths….. Oh yes, vegan food even has something good to offer on this one! Cross-sectional studies have shown that the moods of those on plant-based diets tend to be superior, but taken in just a snapshot in time one can’t tease out cause-and-effect. Maybe happier people end up eating healthier and not the other way around. But this year an interventional trial was published in which all meat, poultry, fish, and eggs were removed from people’s diets and a significant improvement in mood scores was found after just two weeks. It can take drugs like Prozac a month or more to take effect.

So you may be able to get happier faster by cutting out animal foods than by using drugs. Take this little study on your own and visit a meat eating restaurant, listen to the tone of conversation and observe the aggressive attitudes of meat eaters as they dive into their pound of steak. Notice that flesh eaters are tense and even hostile as they dine on their meal. Also observe the redness in their face as their cholesterol and blood pressure rises and also notice their weight….. Now, move on over to a vegan restaurant and observe the quieter tones you hear, the peaceful mood, the healthier skin color and healthier body mass……This is certainly not scientific but it will change one’s approach to transitioning to veganism in less than one meal……. I came up with this personal research with my two sons at a very early age and both of them realized the value of a plant base diet before they were in they reached puberty. There are as many drugs on the market as cans of soup and boxes of kid’s cereals and doctor’s prescribe them like candy, literally. Instead of taking one drug for cholesterol every day for the rest of your life, maybe a few for high blood pressure or diabetes, a plant base vegan diet appears to work across the board without the risk of drug side-effects. One study found that prescription medications kill an estimated 106,000 Americans every year.

That’s not from errors or overdose, but from adverse drug reactions, arguably making doctors the sixth leading cause of death. People all day long use the excuse, “a vegan diet is too expensive and time consuming.” How many times have you heard that excuse? Well, my response before they can finish their sentence is, “prescription drugs, doctor’s visits, triple heart bypass surgery, chemotherapy, bed ridden and death is also “too expensive and time consuming.” Those that eat meat and dairy have about twice the odds of being on antacids, aspirin, blood pressure medications, insulin, laxatives, painkillers, sleeping pills, and tranquilizers. So plant-based diets are great for those that don’t like taking drugs, paying for drugs, or risking adverse side effects. Imagine if, like President Clinton, our nation embraced a plant-based diet. Imagine if we just significantly cut back on animal products. There is one country that tried. After World War II, Finland joined us in packing on the meat, eggs, and dairy. By the 1970s, the mortality rate from heart disease of Finnish men was the highest in the world, and so they initiated a country-wide program to decrease their saturated fat intake. Farmers were encouraged to switch from dairies to berries. Towns were pitted against each other in friendly cholesterol-lowering competitions. Their efforts resulted in an 80 percent drop in cardiac mortality across the entire country. Conflicts of interest on the U.S. dietary guidelines committee may have prevented similar action from our own government, but with our health-care crisis deepening, our obesity epidemic widening, and the health of our nation’s children in decline, we may need to take it upon our selves, families, and communities to embrace vegan ideals of healthy, affordable, sustainable foods by moving towards a more plant-centered diet. Veganism saves lives, reduces healthcare cost significantly and affords us the opportunity to live in a clean and pollution free environment. So, when people tell you to “mind your own business” and “allow people to choose their own course of diet,” tell them that the air you breath, the destruction of our land and water, the billions of animals that die under horrible conditions, the cost of healthcare that is driving our economy to ruins and millions of people in third world countries that die of starvation because 80% of the grains grown is diverted to fatten animals raised for food “IS your business” and meat and dairy eaters “IS” the culprit……..

Cholesterol is an important part of heart health to be aware of with each meal and snack you choose. Though it sounds like a complicated part of our health, it’s actually a pretty simple one. Cholesterol is produced in the liver, primarily by saturated fats, which is one reason a diet high in saturated fats (from animal-based foods and refined veggie oils) is said to be harmful for your heart health. Cholesterol travels through the blood via the arteries, which is why a high cholesterol diet can lead to clogged arteries that prevent proper blood flow to your heart, leading to heart disease and even diabetes. Your body can use fats from your diet to produce cholesterol on its own, which makes added (dietary) sources of cholesterol something you’ll want to avoid in order to lower bad cholesterol (LDL) and raise good cholesterol (HDL). This is one reason why a plant-based diet is now being advised as the best diet to eat for overall heart health and longevity. Plant-based foods also improve liver function, and also provide antioxidants to support the immune system. Most all plant-based foods provide a major boost for your cholesterol, but some have specific benefits not to miss out on.

1. Lutein-Rich Spinach

Lutein is a yellow pigmented antioxidant that is found abundantly in spinach, even more than other greens. It’s known to provide protection against macular degeneration for healthy eyes, but research also shows that it helps lower the bad cholesterol by preventing clogged arteries. Though egg yolks are known as the best source of dietary lutein, they’re also high in cholesterol and inflammatory animal-based saturated fats. Instead, use 2 cups of spinach in a smoothie or salad for lutein, 10 grams of protein, and a heart-healthy dose of vitamin E, stress reducing magnesium, and an abundance of B vitamins also needed for a healthy liver and metabolism.

2. Oats

Source: Matcha Porridge With Pomegranate Seeds

Oats and oat bran (the most fiber-rich part of the grain) are two of the best foods you can include each day to fight high cholesterol and reduce your risk of heart disease on an ongoing basis. Oats are full of beta-glucan fibers, an important type of soluble fiber that acts like a broom in the arteries (and digestive tract) to sweep out cholesterol and daily toxins. Enjoy 1/3 cup day to get the delicious benefits. If you like and eat barley, it also offers the same benefits as oats.

3. Walnuts

Source: Healthy Fats Advertisement

Walnuts are a fantastic source of omega 3 fats. These fats lower cholesterol directly by reducing inflammation and raising good cholesterol (HDL). Though seafood is a natural source of omega 3 fats, it’s also very high in cholesterol to most people’s surprise. Walnuts, on the other hand, are not only free of cholesterol, but they also don’t come with the same health risks like mercury and toxin exposure that fish do. Enjoy 4-6 walnuts a day to reap the benefits. They go great on top of oatmeal, on a smoothie, or can be enjoyed as a snack or in an entrée.

4. Beans

Source: Tamale Inspired Bowls With Beans Advertisement

If you love beans, then good news – they love you too! Beans are the highest fiber food aside from chia, coconut flour, and bran per serving. They help keep our bones strong, and are incredible sources of antioxidants, folate (a B vitamin), potassium, magnesium, protein, and iron. Beans’ fiber has been shown to improve heart health and directly lower high cholesterol in a short amount of time. Legumes (such as lentils and green peas) also come with the same benefits. Try some of our favorite bean recipes from burgers to chili, and everything in between!

5. Avocado

Source: Mexican Black Bean Soup Advertisement

Okay avocado lovers, rejoice once more – these little babies are awesome for your heart health! They directly lower cholesterol due to a type of fat they have known as beta-sitosterols. These fats reduce bad cholesterol (LDL) and raise good cholesterol (HDL), helping to improve your heart health with every bite. They are high in fats, so no need to go overboard; just 1/4 a fruit each day or one or two a week is enough to get the benefits. Out of avocados? Go get yourself one at the store and use the pit to grow your own avocados in just weeks with this product!

6. Most All Nuts and Seeds

Source: Jules/Flickr

Aside from walnuts, most all nuts and seeds are also high in certain fats known as mono-unsaturated fats that lower bad cholesterol. They also provide anti-inflammatory support and contain antioxidants that support overall heart health. As a bonus, these foods are also good sources of plant-based protein and they support collagen production in the body to fight the effects of aging.  A little goes a long way, so enjoy 1/4 cup a day to gain the benefits. Try them in some raw energy bars or toss a few into your next smoothie or breakfast bowl.

7. Natural Soy Foods

Source: Super Protein Kale Caesar Salad

Don’t go running if you hate soy – listen up! We’re not talking about highly processed forms of soy like chalky soy protein powders, we’re talking about cleaner, more whole food forms of soy. Think tempeh, tofu, and whole soy beans (edamame). Non-GMO soy milk and soy yogurt also make good choices if bought from a high-quality organic brand (choose unsweetened if possible). Soy contains higher amounts of isoflavones than most foods, which directly reduce high cholesterol in the body and improve overall heart health. Concerned about soy and cancer? Isoflavones from soy have actually shown to reduce cancer risks, despite the myth that soy causes breast cancer. Enjoy it a couple times a week and see how it works for you.

8. Berries

Source: Strawberry Mousse

Berries are packed with soluble fibers that reduce high cholesterol and assist with good digestion. They’re also a top source of antioxidants that fight immune system invaders to improve your overall health. No berry shows more benefits over another for cholesterol, so include blueberries, strawberries, goji berries, cranberries, blackberries, raspberries and others such as acai, golden berries and mulberries for even more benefits.

9. Cacao

Source: Raw Chocolate Energy Bites

What can’t this everyday superfood do? Cocoa and cacao boost arterial health by improving blood flow, reducing blood pressure, and they contain soluble and insoluble fibers that lower cholesterol and improve heart health. Cacao is also a good source of sulfur, a mineral that supports healthy liver function for daily detoxification. Try to enjoy it raw, though regular plain cocoa is also helpful if you don’t have access to raw cacao powder or nibs. Avoid highly sweetened and refined cocoa powders and bars however possible. Try cacao in some of our favorite healthy chocolate recipes!

10. Garlic

Source: Roasted Veggies With Buttery Garlic and Spinach Salad

A food you might think of as more of a flavoring option, is actually one of the best for lowering cholesterol and preventing blood clots. Now, keep in mind, this doesn’t count for garlic powder and garlic flavored foods, but the actual garlic cloves. Use one or two cloves a day in a savory entrée of your choice; just be sure to chop it finely, since the process releases the beneficial compounds found in garlic and makes them more readily available for absorption. You can also grow your own garlic at home so you always have some on hand! Other cholesterol supportive foods include all fruits and vegetables, whole grains of any kind, herbs, spices, and herbal and regular tea. Consume these foods liberally everyday, rotating which ones you buy and use, and you can be sure your heart health will improve as a result!