Lowering cholesterol: this is how much a plant-based diet actually helps
9.6.2023
Translation: machine translated
On everyone's lips when it comes to a healthy lifestyle and the prevention of cardiovascular disease: cholesterol levels. Studies spanning four decades show that you can lower it by eating a plant-based diet - but the effect is limited.
Cholesterol is a natural substance that coats our cells as a fat-like substance. It is essential for survival, but high levels can cause damage to health. High levels are associated with a greater risk of heart attacks and strokes. Those affected are advised to exercise more, drink less alcohol and refrain from smoking. However, diet plays a particularly important role. This is because the cholesterol value can be corrected downwards with a (largely) plant-based diet.
Diet can lower cholesterol levels by 7 per cent
To what extent is this possible? Doctors at Rigshospitalet Copenhagen have investigated this question and analysed 30 studies between 1982 and 2022 in a meta-analysis. The result: vegetarian or vegan diets can reduce total cholesterol levels by around seven per cent. Apolipoprotein B - a blood fat that can be a risk factor for arteriosclerosis - can even be reduced by a full 14 per cent.
"This is equivalent to a third of the effect of cholesterol-lowering drugs such as statins and would lead to a seven per cent reduction in the risk of cardiovascular disease in someone who maintains a plant-based diet for five years," says co-author Ruth Frikke-Schmidt.
Genes also play a role.
Genes also play a role
A nice effect. However, it also shows that the positive effects of nutrition have a limit. Medication (statins) cannot replace a plant-based diet. Cardiologist Robert Storey from the University of Sheffield, who was not involved in the study, points this out. He also emphasises that high cholesterol levels are also influenced by genes in particular - more so than by diet.
Co-author Frikke-Schmidt also states that statins are superior to a plant-based diet. She recommends a combination of medication and a plant-based diet, as both together "lead to an even greater positive effect."
Overall, however, the Rigshospitalet Copenhagen meta-analysis shows the benefits of a vegetarian or vegan diet. According to the Danish research team, it is not necessary to give up animal products completely. However, limiting meat or fish consumption definitely makes sense.
Pack some vegetables on the barbecue
So why not try something new and replace some of the meat with vegetables? You don't even have to miss out on the next barbecue. You can of course find the right cookbook for this in our shop.
To complement your equipment, we also have the right wok. You can simply place it on the grill grate and braise aubergines, tomatoes and mushrooms in it.
Cover image: GarethHubbard/Unsplash
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