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Lower Cholesterol With Plant Based Diet


Cholesterol is required in our bodies to keep them working efficiently. But anything in excess is dangerous. So is cholesterol; if consumed in huge quantities, it can lead to heart diseases, especially if bad cholesterol is higher than good. High cholesterol might be genetic, but it is primarily due to unhealthy lifestyles. A healthy diet and exercise can help in maintaining cholesterol levels. Here’s everything you need to learn about lowering your cholesterol with a plant-based diet.

Vegan Diet

A vegan diet is a diet that excludes all types of animal products and is based on eating whole plant foods such as nuts, fruits, and vegetables, seeds, legumes, etc. People who consume animal products have higher cholesterol levels than those who follow a plant-based diet. Cholesterol level is inversely proportional to plant-based food. The more plant-based food you consume, the lower your cholesterol level. A vegan diet is more effective in reducing cholesterol levels than any other diet. Thus, it helps in reducing heart disease risk and improves heart health. It also helps lower cancer risk, Arthritis, poor kidney functioning, and Alzheimer’s disease. 

Foods That Help Lower Cholesterol

A healthy diet works best in maintaining cholesterol levels. You must avoid food rich in saturated fats and cholesterol, such as meat, eggs, and dairy products. Additionally, plant-based food is rich in soluble fiber, which helps in lowering cholesterol levels. It absorbs the cholesterol and reduces the amount of cholesterol produced by the liver. Plants have low saturated fats and are free of cholesterol. Some of the foods that help in lowering cholesterol levels are below:


Oats contain soluble fiber, which helps in reducing LDL cholesterol. Eating 1/3 cup of oats every day can help in weight loss. Thus, helpful in lowering cholesterol levels and preventing heart diseases.


Beans are the highest-fiber food. This fiber in beans helps us improve heart health and lower cholesterol levels quickly. In addition, they take time to digest, thus preventing over-eating and providing energy.


Cocoa and cacao help in boosting arterial health by reducing blood pressure and improving blood flow. They contain soluble fibers that reduce cholesterol and improve heart health. Try to avoid highly sweetened cocoa powders and bars; they may not be suitable for your health. 

Nuts And Seeds

Studies have shown that nuts are good for health. Nuts such as walnuts, cashews, or pistachios help in reducing fat, lowering cholesterol, and thus improving the balance of fats in the blood. In addition, walnuts are a rich source of omega-three fats. These fats lower cholesterol by reducing inflammation and helping to build good cholesterol (HDL).


Berries contain soluble fibers that assist in good digestion and reduce high cholesterol. In addition, berries such as blueberries, strawberries, cranberries, blackberries, raspberries, and other such berries are a top source of antioxidants that fight immune system invaders, which helps in improving overall health.


Cholesterol is good for the energy-building process. But high amount of cholesterol may lead to heart blockage. Avoid all food containing saturated fats and cholesterol, and consume foods rich in soluble fiber. You must include lutein-rich spinach, walnuts, oats, beans, avocado, nuts and seeds, and other essential fruits and vegetables in your diet. Avoid meat and poultry, fish and seafood, dairy products, eggs, and beef. Hence, a healthy lifestyle and a plant-based diet is the primary key to lowering cholesterol level in your system.