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Plant Based & Nutrition Dense Diet Can Lower Cholesterol Effectively

Plant based nutrition dense diet is extremely beneficial in lowering the cholesterol levels below 150 mg/dL in just three months. People think diet cannot lower the cholesterol and on other hand physicians advice people just to reduce the intake of animal food products from 2 cups to may be one cup. Many physicians and common people are unaware of the fact that plant based nutrition dense diet can lower the cholesterol levels effectively without the need of medications.



What causes cholesterol level to increase so exorbitantly at the first place?



Animal and dairy foods both are rich in cholesterol and saturated fats. Foods like red meat, pork, beef, fish, poultry all are highly saturated with fats and cholesterol. Switching from beef to chicken or fish does not lower the cholesterol. The saturated fats found in the animal and dairy foods makes the liver produce more of cholesterol, thereby increasing the cholesterol levels. It is consumption of this fat, increased sugar which leads to plaque formation in the arteries and the real cause of heart attacks, diabetes, dementia and other health related complications. Even caffeine raises the LDL cholesterol.



Why plant based nutrition dense diet is recommended for lowering cholesterol?



Plant foods contain phytosterols and phytostanols which helps in lowering the cholesterol level. They are extremely rich in phytochemicals, antioxidants, minerals, vitamins, micronutrients and are also anti-inflammatory in nature. All these unique ingredients are present only in plants and not in animals. This helps to heal the body from within, even repair the damaged arteries. It makes the body healthy both from inside and outside. They help to lower the total serum cholesterol along with the LDL cholesterol. Nuts are loaded with essential fatty acids, soluble fibers, vitamin E, minerals like calcium, magnesium, potassium. Nuts help in lowering the cholesterol to a great extent. Fibers reduces or interferes with absorption of cholesterol from the intestine thus helps in lowering the cholesterol. Foods rich in nitrates like beet is excellent for maintaining nitric oxide levels in the body which keeps the endothelium healthy and thus the arteries. This diet is actually very simple and the best thing - it is loaded with phytonutrients.



Are there any specific foods for lowering cholesterol?



In general anything which is plant based is helpful and effective. Foods like brazil nuts, almonds, walnuts, pistachios, garlic, onions, broccoli, all green leafy vegetables, flax seeds, beans, oats, berries, gooseberries, cocoa, dried apples, kiwis, legumes, whole barley are extremely beneficial in lowering the cholesterol levels.



Take home message




  • It’s very important to maintain high levels of HDL as compared to LDL and total cholesterol less than 150 mg/dL.

  • Animal and dairy foods are the main source of saturated fats, which causes increase in the cholesterol levels and along with that many health related problems.

  • Plant based nutrition dense diet is a unique blend of all minerals, vitamins, nutrients, phytochemicals, phytosterols and phytostanols which helps in lowering the cholesterol level.