Vegetarian Meal Plan for Lowering Cholesterol


High total cholesterol levels can entail a high risk of heart disease. Animal products, such as meat, eggs, poultry, are major sources of saturated fats, which play a role in boosting blood cholesterol. Therefore, one of the most effective ways of lowering high cholesterol levels is therefore to reduce meat and dairy from the diet. A vegetarian diet is even better because it can even decrease the risk of obesity, diabetes, heart disease, and some other chronic health conditions.

Vegetarian Diet

You can ensure a healthy and nutritious vegetarian diet by adding important nutrients.


Protein plays an exceptionally important role in your life, and a vegetarian diet can provide all the protein that your body requires. Soy, beans, peas, legumes are especially rich in protein. Plant protein is present in seeds, whole grains, nuts, and some other vegetables.


Your body’s cells need zinc to grow and develop. Zinc is known to have the ability to trigger more than one hundred different internal enzymes needed for a lot of metabolic actions. It, furthermore, aids human immune system. You can find zinc in legumes, grains, and nuts, garlic.


Iron is an essential mineral that aids in carrying oxygen throughout your body. That is not to mention iron deficiency can cause anemia. That iron is mostly found in animal products does not mean that you are more likely to be prone to iron deficiency and anemia with a vegetarian diet. There are also fruits and vegetables that abound with iron, such as dried fruit (peaches, currants, prunes, pears), dark green leafy vegetables (spinach, swiss chard, beet greens), butter beans, mange tout, most types of berries (raspberries, elderberries).

Vitamin B12

People and vegetarians usually lack vitamin B12, a vitamin famous for its ability to reduce the risk of heart disease; this can put them at the risk. Therefore, you should add to your diet with rich sources of vitamin B12 such as dried purple, a kind of seaweed, fortified products such as B12-fortified soy milk.

How to Cook?

Despite containing no saturated fats like animal foods, a vegetarian diet should still be cooked carefully and correctly so that it cannot influence your cholesterol levels. Here are some vegetarian cooking tips that you can try to reduce cholesterol.

  • You should avoid trans fats
  • You should cut saturated fats
  • You should add oils that are good for your heart
  • Try low-fat cooking

Hello Health Group does not provide medical advice, diagnosis or treatment.

Read also:

Want to live your best life?
Get the Hello Doktor Daily newsletter for health tips, wellness updates and more.
You might also like