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Lower cholesterol with a plant-based diet, study says

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that’s all 1 in 10 Americans eat enough fruits and vegetablesis the key road to health. And, according to new research, there are clear benefits for those diagnosed with conditions such as: high cholesterol.

Researchers looked at levels of LDL, or low-density lipoprotein. This is often referred to as “bad” cholesterol because it can build up cholesterol. risk of stroke and heart disease. Study participants’ LDL levels decreased by 10% and total cholesterol decreased by 7%. plant based diet When compared to people who eat both meat and plants, the study found.

“This corresponds to one-third the effect of taking cholesterol-lowering drugs such as statins, and a 7% reduction in the risk of cardiovascular disease in people who followed a plant-based diet for five years.” said the lead author. Dr. Ruth Fricke Schmidt, Professor of Clinical Biochemistry and Chief Physician at Rigshospitalet, Copenhagen, Denmark.

“Importantly, similar results were obtained across continents, ages and different ranges. body mass index, and among people with various health conditions,” Frickeschmidt said in a statement. “If people started a vegetarian or vegan diet at an early age, they could significantly reduce the risk of cardiovascular disease caused by arterial blockages.”

The analysis is based on the results of 30 randomized clinical trials published between 1982 and 2022, of which more than 2,300 have been published. These studies investigated the effects of a vegetarian or vegan diet on all types of cholesterol and apolipoprotein B (apoB), a protein thought to be in the blood. It’s a good measure of how much bad fat and cholesterol you have in your body.

According to the authors, this meta-analysis is the first to specifically focus on the effect of diet on apoB levels. Results showed that being vegan or vegetarian was associated with a 14% reduction in apolipoprotein B levels.

“This large-scale analysis confirms what we already know. Adding more plant-based foods to your diet is good for your heart,” says Tracy Parker, senior nutritionist at the British Heart Foundation. Birmingham said in a statement: She was not involved in that research.

However, the study also emphasizes that “diet may have a limited effect on cholesterol in people whose livers have inherited a tendency to produce excess cholesterol.” In other words, high cholesterol is more influenced by genetics (DNA) than by diet. ‘, Robert Story, professor of cardiology at the University of Sheffield, UK, said in a statement.

Kseniya Ovchinnikova/Moment RF/Getty Images

A plant-based diet may help reduce LDL cholesterol, according to new research. Made with fresh ingredients, the Vegan Super Bowl is a healthy option for those looking to eliminate meat.

“This explains why statins are needed to block cholesterol production in people who are at high risk for, or who already have, heart attack, stroke, or other illnesses related to the buildup of cholesterol in their blood vessels. I do,” said Dr. Story. He is not involved in research.

statin treatment Frickeschmidt said in a statement that it is superior to a plant-based diet at lowering fat and cholesterol levels. “However, one regimen does not preclude the other, and combining statins with a plant-based diet may be synergistic and provide even greater beneficial effects,” she added. rice field.

Those considering going vegetarian or vegan should plan carefully to get enough iron, iodine, vitamin B12 and vitamin D, says Aston University School of Medicine, Birmingham, UK. Duane Mellor, senior professor and registered dietitian, said.

“If someone is considering changing their diet, they should be advised by a health professional or, in some cases, a diet designed to be nutritionally appropriate, address health concerns, and ideally enjoyable. Talking with a nutritionist can be beneficial,” says Meller. Persons not involved in the study.

Additionally, people transitioning to a plant-based diet should also be aware of the types of foods they are consuming.

“Not all plant-based diets are the same,” said Aiden Cassidy, professor and director of interdisciplinary research at Queen’s University Belfast’s Institute for Global Food Security, in a statement.

According to Cassidy, who was not involved in the study, only a healthy plant-based diet featuring fruits, vegetables and whole grains improves health, and is high in refined carbohydrates and fats, sugar and salt. He said other plant-based diets, including processed foods, did not improve health. Such foods include the popular Fried His potatoes and fried donuts, as well as many other bakery products and sweets.

Parker said that if people have difficulty adjusting to a strictly vegetarian or vegan lifestyle, mediterranean dietfocuses primarily on fruits, vegetables, legumes, whole grains, and fish, with very little eggs, minimal low-fat dairy, and very little meat.

“There is considerable evidence that this type of diet helps reduce the risk of developing heart and cardiovascular disease by improving cholesterol and blood pressure levels, reducing inflammation, and controlling blood sugar levels.” Parker said in a statement.

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