Cholesterol

Scientific review shows how and why a vegan diet can be a lifesaver

A comprehensive review of research studies on diets and cardiovascular health made perfectly clear how amazing a healthy vegan diet can be. The scientists came to these conclusions about what a wholesome plant-based diet can do for your heart:

The American Heart Association published an advisory on fats and heart disease to give a clear warning against saturated fats

According to a new study published in May 2015, a low-fat vegan diet can reduce the pain associated with diabetic neuropathy (nerve pain frequently experienced by diabetics). In this pilot study, diabetics were either assigned to a low-fat vegan diet or to a control group with no diet change. Everyone was given a vitamin B12 supplement for the 20 weeks of the study and at the end, the vegan group achieved improved blood-sugar control with some patients needing to have their medication reduced.

Just how much can a low-fat vegan diet improve your health? Quite a lot, it seems, as a recent large study shows. People who were either overweight and/or diabetic (type 2) were asked to follow a wholesome vegan diet for 18 weeks whilst they carried on with their normal lives. A control group (people with similar characteristics to those who were prescribed a vegan diet) changed nothing about their lifestyle but were followed for comparison.

The results of a large scale, 25 year study of the Swedish population has revealed some interesting facts. The study began in 1986 and in the first seven years the fat intake and cholesterol levels of the participants slightly decreased in line with the dietary recommendations for reduced fat intake. However, from 2004 on, the scientists observed a significant change – the intake of fat, especially animal fat, increased, and so did the cholesterol levels.

A study looking at the diets of almost 800 middle-aged and elderly people clearly showed that vegetarians were at a much lower risk of metabolic syndrome – a bunch of health problems (such as high blood pressure, bad cholesterol, blood sugar, body weight and waist circumference) increasing the risk of diabetes and cardiovascular disease – than meat-eaters. A plant based diet was therefore recommended for maintaining good health.

Are eggs really that high in cholesterol or are they actually a healthy food? The authors of an article published in the Canadian Journal of Cardiology warn that the amount of cholesterol in one egg (a single large egg yolk contains approximately 275 milligrams) exceeds the maximum recommended daily amount. The amount is 200 milligrams for people at risk of cardiovascular disease but as the article says cutting down on cholesterol when you already have health problems might be too late.

New research from the Journal of Nutrition shows that soya foods can lower cholesterol levels in people with type 2 diabetes. They found that 40 grams of soya protein per day for 57 days significantly reduced cholesterol, compared to milk protein. Lead researcher Dr Alison Duncan said: “This study provides evidence for soya as a dietary preventive strategy for adults with type 2 diabetes to reduce their cardiovascular disease risk and, in so doing, improve their quality, and possibly length, of life.”