Vegans & High Cholesterol

Free of all animal products, a strict vegan diet contains no cholesterol. Yet, a vegan may face elevated levels of cholesterol. A paradox? Not really. We all are highly effective at producing and recycling cholesterol. Each cell wall requires cholesterol. Cholesterol serves as a building block for important hormones. Cholesterol plays a role in the digestion of dietary fats. We can manufacture cholesterol at a cellular level. We produce cholesterol in our livers. For many Americans, their own body produces 70%-80% of the cholesterol found in the blood stream. Only the residual comes from foods.

Within the context of our modern lifestyles and extended life spans, our well developed ability to manufacture cholesterol can adversely affect our heart and vascular health. This is true for vegans, vegetarians and omnivores alike.

If you are a vegan, how should you think about your cholesterol levels? Start with the facts. Get a blood test that provides information on your total cholesterol and its components—LDL (bad) cholesterol, HDL (good) cholesterol and triglycerides. Then factor in your own family history to frame your understanding of these numbers. Then consider that a health circulatory system can play an important role in your long term health and wellness.

Other Benefits of a Vegan Diet

In terms of cholesterol management, vegans often enjoy benefits other than restricted intake of dietary cholesterol. The diet may be lower in saturated fats. Research shows that these fats, particularly those from animal and dairy products, elevate cholesterol levels. Interestingly, certain saturated fats from plants have been shown to be cholesterol neutral.

Vegans and vegetarians also consume a higher level of plant sterols. Plant sterols are the plant kingdom’s equivalent of cholesterol. At 2 grams per day, these sterols have been shown to lower LDL blood cholesterol levels by 15% or more. Omnivores typically consume 250mg (.25g) per day, while vegetarians consume between 400mg and 750mg.

Other Nutritional Measures for Cholesterol Management

If you are a vegan and still face issues related to your cholesterol levels, you can consider other measures consistent with your philosophy and commitment. Utilize high monounsaturated oil, like extra –virgin olive oil, in place of other oils and fats, search out plant sterol fortified foods, and increase your intake of cholesterol-lowering soluble fiber from oats, barley, beans, psyllium and fruit. For additional resources on Natural Cholesterol Management , click on to the Kardea Nutrition website.