Following a vegan dietary pattern for an extended period of time can affect the body’s lipid metabolism. Does following a plant-based diet affect blood cholesterol levels?
Cholesterol is a substance found in the membrane of every cell in the body. It is used to produce vitamin D, hormones and bile, which helps digest fats. The liver produces cholesterol in a certain amount, and zoonotic products also contain it. Its presence in the blood is normal, but too high a level increases the risk of health problems.
Diet and the concentration of cholesterol in the body
Experts recommend that our diet should be rich in vegetables, fruits, whole grains, legumes, nuts and seeds, the ingredients on which the vegan diet is based. These foods are rich in fiber, minerals, vitamins and antioxidants. Fruits and vegetables on cholesterol and normalizing its levels have a rather positive effect. It is found only in animal products, so vegans do not provide themselves with it at all with their food. Nevertheless, they too can have problems with too high a concentration of this substance in the blood.
A healthy diet should include unsaturated fats of plant origin, such as canola oil, sunflower oil, flaxseed oil, avocado oil and olive oil. However, vegans do not exclude saturated and trans fats, the consumption of which can lead to high blood cholesterol levels. This is due, among other things, to the fact that manufacturers of vegan butter, cheese or ready meals use coconut and palm oil to harden them. Regular consumption of such products can have a significant impact on the overall quality of your diet, as they contain large amounts of sugar and salt in addition to unhealthy fats.
Vegan supplementation
An important nutrient to keep in mind while on a vegan diet is vitamin B12. Its main source is from zoonotic products, and deficiencies of this substance can result in high levels of homocysteine in the blood. This negatively affects the elasticity of blood vessels and increases susceptibility to cardiovascular problems. Therefore, a vegan diet should include foods fortified with vitamin B12 or supplements.
A good choice for vegans, for example, would be Berimal. Its active ingredients, namely polyphenols from bergamot oranges and allicin-rich garlic extract, help maintain proper blood cholesterol levels.