Description
The Physicians Committee for Responsible Medicine (PCRM) efforts are dramatically changing the way doctors treat chronic diseases such as diabetes, heart disease, obesity, and cancer. PCRM is dedicated to saving and improving human and animal lives through plant-based diets and ethical and effective scientific research. To learn more about how to maintain cholesterol levels and maintain good heart health through plant-based diets, The Heart Truth® connected with Anna Herby, PCRM Nutrition Education Specialist.
Why is healthy eating important and how does it impact heart health, in particular cholesterol?
Healthy eating– specifically eating a diet that is rich in plant-based foods like fruits, vegetables, legumes, and whole grains– is vital to preventing chronic diseases and other illnesses. Plant-based foods are low in fat, free of cholesterol, and high in fiber. This means that you’re not taking in any harmful nutrients that are known to promote heart disease such as saturated fat and cholesterol.
In addition, eating a high fiber diet is a great way to reduce blood cholesterol levels, since fiber helps to push out extra cholesterol from the body. High fiber foods like beans and whole grains can also signal to the body, through the microbiome and short chain fatty acids, to reduce cholesterol production if a person has excess cholesterol. Eating a balanced, plant-based diet is the most important factor in living a long healthy life free of heart disease.
Can you share any resources you have on cholesterol and how it may be improved with a heart-healthy diet?
- Cholesterol webpage: provides information on how you can lower your cholesterol with a plant-based diet.
- Heart Disease webpage: provides information on how you can prevent, manage, or reverse heart disease with a plant-based diet.
- Cholesterol Fact Sheet: This fact sheet provides detailed information on what cholesterol is and how to lower your cholesterol by following a plant-based diet.
Do you have any activities planned for National Cholesterol Education Month in September?
PCRM will be sharing recipes and providing information both on social media and through the email list on the importance of healthy, plant-based meals for lowering cholesterol. PCRM will especially focus on high fiber recipes and those that include beans, since this is such a great way to lower cholesterol.
If there is one thing we should know about cholesterol and its impact on heart health, what would it be?
One of the most impactful things you can do to lower cholesterol is eliminate or reduce animal products in your diet. Even foods like lean chicken or fish still contain cholesterol and saturated fat, which is known to raise cholesterol and contribute to the formation of plaques, which clogs arteries. Replace animal products with whole grains, fruits, vegetables, and legumes for the most beneficial impact on your heart and cholesterol.
Can you share three tips on how people can effectively manage their cholesterol to protect their heart health?
- Focus on the four plant-based food groups: fruits, vegetables, whole grains, and legumes. The more plant-based foods in your diet, the better off you’ll be in terms of cholesterol.
- Avoid foods that contain cholesterol, including meat, chicken, fish, eggs, and dairy products.
- Keep added fat and oils low. Learning to cook without adding oil is the final step to becoming heart-attack proof! Sautee vegetables in water or broth and add plenty of herbs and spices for flavor. This will save you a few hundred calories and reduce your total fat intake to help your cholesterol levels.
Are there resources from NHLBI or The Heart Truth you have found useful and have shared with patients?
The Heart Smart Basics Fact Sheet has been helpful! This handout is helpful in situations where someone needs help understanding terms and risk factors in relation to their heart health.
Links to additional resources:
