Ways to lower cholesterol4/7/2024 A Mediterranean diet that is rich in plants is a good source of plant sterols and stanols and is the best way to lower cholesterol. You don’t have to switch completely to a vegetarian or vegan diet to help improve your cholesterol levels – you can start by simply thinking about eating one or two meat-free meals a week. cholesterol absorption through the gut by approximately 50. Saturated fat is typically consumed in animal products such as red meat, eggs and whole-fat dairy, although it also appears in some plant-based oils (coconut and palm). There are a number of health benefits in following a plant-based diet, one of those being improved cardiovascular health due to limiting intake of saturated fat and encouraging a high intake of heart-friendly wholegrains, legumes, nuts, fruits and vegetables. Trans fats, sometimes listed on food labels as 'partially hydrogenated vegetable oil,' are often used in margarines and store-bought cookies, crackers and cakes. This push is now reflected in most café and restaurant menus, through the growing vegetarian and vegan options available that may not have been available in the past. Studies show eating fibre, especially the soluble type thats found in foods such as oats, barley, oranges and eggplant, can help lower unhealthy cholesterol. Decreasing your consumption of saturated fats to less than 7 percent of your total daily calorie intake can reduce your LDL cholesterol by 8 to 10 percent. In recent years, there has been a stronger push for more plant-based diets.
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