📊 Recommended food breakdown (Source)
For vegans, in particular, keeping cholesterol levels low can be achieved by tuning in to your plant-based diet. This diet focuses on whole grains, nuts, and legumes, which are good for the heart and have zero animal cholesterol. It's about getting pleasure from a variety of foods that keep you healthy and your taste buds happy.
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A vegan can follow a **Low Cholesterol diet plan** only by being very careful about the choice of plant-based food to ensure low intake of cholesterol while meeting nutrient needs. It focuses on nuts, legumes, whole grains, and as many fruits and vegetables as possible. With this diet, of course, animal products are avoided, which automatically helps in lowering cholesterol and saturated fats that are mainly taken from meat and its dairy products.
Since vegan foods are so diverse and varied, creativity in the kitchen is obligatory to create an interesting and delicious meal. It is also advised that a good intake of food rich in omega-3 fatty acids, such as flaxseeds or walnuts, contributes toward cardiac health. Such a diet will foster cardiac well-being and meet the ethical and ecological tenets of veganism.
(...) people who consume omega-3-rich foods on a regular basis remain mentally clearer and have a lower likelihood of developing cognitive deterioration than those who consume less of there healthy fats.
Lisa Mosconi, PhD
The vegan low cholesterol diet plan revolves around plant-based sources of healthy fats and fiber to keep cholesterol in check. It brings forth foods high in omega-3s, flaxseed, for heart health, and fermented soy products like tempeh, which help in gut health, providing one with a delicious boost of protein. Moreover, it brings in berries and leafy greens rich in antioxidants that help in bringing down inflammation.
A low cholesterol vegan diet doesn't have to break the bank if you access the power of bulk bins for grains, beans, and nuts. Lentils and chickpeas are your best friends—they're protein-rich, versatile, and dirt cheap. Explore the power of bulk bins for whole grains and inexpensive staples like lentils and chickpeas. Explore frozen veggies, too. Instead of pricey vegan cheese, do cashew-based sauces or sprinkle some nutritional yeast for that cheese flavor. Don't be afraid of DIY—home-made hummus, granola, and oat milk can save you a pretty penny.
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
