Low Cholesterol Vegetarian Foods

Although many vegetarians attest to the health benefits of a plant-only lifestyle, it doesn't mean that all vegetarians are lean and healthy with low cholesterol. When thinking about lowering cholesterol, it is important to remember that there are two types of cholesterol: bad cholesterol, or LDL, and good cholesterol, called HDL. Eating foods low in LDL while getting a good amount of HDL is the best way to have a healthy amount of cholesterol in the body. It is also important to realize that the consumption of trans fat tends to raise cholesterol levels in the body, so a food with high trans-fat levels indirectly raises bad cholesterol.

A true vegetarian, someone who eats no animal-based products whatsoever, is known as a vegan. Vegans are at an advantage when it comes to cholesterol consumption, since cholesterol is found only in foods that come from animals. This means any food that a vegan can eat will not contain dietary cholesterol, but it may contain trans fat, which can encourage the body to produce bad cholesterol. Leafy green vegetables such as spinach and lettuce contain no trans fat or cholesterol and have many vitamins and nutrients. Vegetables and fruits in general are devoid of cholesterol, and they are almost always low in fat---though avocado and coconut are exceptions. Whole grains, oats and nuts are also low in cholesterol.

Many vegetarians do not practice strict veganism, and may eat dairy, fish, eggs and perhaps poultry. Lean meats such as turkey breast and fish such as salmon are fairly low in cholesterol. While egg yolks are very high in cholesterol, the whites contain little. Butter is also a high-cholesterol food that many vegetarians still consume, though it can easily be exchanged for margarine or olive oil, which have no cholesterol. Luckily, some of the highest-cholesterol foods are red meats and organ meats, which vegetarians do not eat.

Just because many vegetarian foods are low in cholesterol, that doesn't mean that the body won't produce it. Therefore eating foods that promote good cholesterol and lower bad cholesterol is important. Fish oils are high in good cholesterol, so consuming fish is believed to get bad cholesterol under control. Nuts, avocado and olive oil contain helpful fats that tend to decrease bad cholesterol. Berries and whole grains have also been shown to help reduce bad cholesterol. And some studies have shown that red wine may also help keep cholesterol in a healthy balance.