Those who are worried about their high LDL cholesterolare likely to be increasing year by year.
In the past, Japan used to focus on rice and vegetarian food, but nowadays, the westernization of food has increased the chances of eating meat and dairy products.
Accordingly, the number of people with hyperlipidemia, which was not many before, has increased.
This is dyslipidemia diagnosed with high levels of LDL cholesterol and triglycerides.
Hyperlipidemia causes arteriosclerosis and various diseases such as myocardial infarction and cerebral infarction.
Therefore, it is important to improve the diet to lower LDL cholesterol.
I would like to introduce my experiences this time.
- I want to lower LDL cholesterol!
- I want to improve my eating habits!
- I want to know a healthy meal!
- Why does LDL drop for vegan food?
- LDL reduced by half with vegan food!
- What is a Vegan diet?
- Why vegan diet lowers LDL
- Dietary fiber and stool are proportional
- Great discovery of stool in Africa
- Foods that lower LDL
LDL reduced by half with vegan food!
First, I would like to talk about my LDL cholesterol level being halved in just six months.
My family consists of 5 people, all of whom have LDL of 150-230mg/dl.
Including four years when the family is not sharing the same meal. Therefore, I thought it might be hereditary high cholesterol.
- Since I was in elementary school, I had the image that fried food, meat, and fast food were not good for my health. As a result, I didn’t like meat or fast food very much. However, because of my brothers, my mother’s dishes were mostly karaage(fried) and hamburger steak meat dishes. Fish dishes such as grilled fish, boiled fish, and sashimi were common. My mother said, “Dinner was alternating meat and fish days.”
- When I was a college student, my living environment changed, so my health awareness decreased. And, the intake of animal food increased, and the LDL reached a record high of 240 mg/dl.
- When I became a member of society, I continued to eat a pack of salads for lunch every day for one year, and it fell to 140mg/dl. However, even after several years, it did not decrease, and I gave up asking, “Is it hereditary high cholesterol?”
But when I switched to a vegan diet, it was 70mg/dl, which is half of 140mg/dl in half a year.
I didn’t especially increase the amount of exercise.
I was able to improve just by eating.
What is a Vegan diet?
A vegan diet is a diet consisting of only vegetable foods that does not contain animal foods such as meat, dairy products, eggs and fish.
Plant-based foods are grains (rice and wheat), vegetables, beans, fruits, nuts and seeds.
Conversely, most foods other than animal foods such as meat and fish can be eaten.
Vegan pizza, vegan burger, vegan gratin, vegan lasagna, vegan ice cream, etc.
These are all plant-based foods, low in fat and free of cholesterol, making them a healthy diet.
Why vegan diet lowers LDL
Plant-based foods are cholesterol-free
Cholesterol is found in animal foods and not in plant foods.
Therefore, when you have a vegan diet, you have no chance of taking cholesterol in the first place.
A vegetarian diet that doesn’t eat meat alone also lowers cholesterol.
Functions of plant sterols
Many plant foods also have a cholesterol-lowering effect.
Plants have plant sterols (components of plant cell membranes).
When it is taken up by our body, it is taken up by micelles instead of cholesterol (a component of animal cell membranes) and absorbed by the intestinal tract.
However, unlike cholesterol, this plant sterol is poorly absorbed.
The cholesterol that was not taken up by the micelles is excreted with the stool.
Functions of soluble dietary fiber
Soluble dietary fiber, which is often found in plant foods, absorbs water and expands.
The swollen dietary fiber entangles cholesterol and is excreted from the body as feces.
This function prevents excess cholesterol from accumulating in the body.
When I was in junior high school, I was shocked to find out that there are people who stool every day.
I didn’t stool every day, so I thought everyone would.
I had a stool once every 3 days
And I was taking laxatives when I had a feeling of fullness in my abdomen. So I always had a laxative at home.
However, since I became vegan, I started to have stool about three times a day, and I am not taking any laxatives at this time.
It may be 5 to 7 times for regular motions.
Dietary fiber and stool are proportional
Great discovery of stool in Africa
When I was dispatched to Africa, Dr. Bracket of England was surprised by the large stools and the large number of stools falling on the side of the road, and thought that it was animal dung.
But he found out that the stool belonged to the people there and began to study.
It was found that the amount of dietary fiber was related to stool.
The amount of stool depends on the amount of dietary fiber.
It became clear that every 30 g of dietary fiber increases 60 g of stool.
Dietary fiber is rarely found in animal foods, but rather in vegetables.
It has also been found that dietary fiber is also associated with disease and cancer.
Since the advent of the whitening machine in 1850, white rice and flour have been produced.
Although there was a diet of animal foods such as cheese and meat before that, diseases such as lifestyle-related diseases, colon cancer, and diabetes rapidly increased from 1850. ..
The whitening machine throws away rice bran containing dietary fiber for white rice and bran containing dietary fiber for flour. Therefore, there is no dietary fiber in white rice and flour.
Therefore, the cause of the rapidly increasing illness was the abandoned dietary fiber.
Amount of dietary fiber per day
In the course of long evolution, humans have started to consume large amounts of dietary fiber of 100 g or more per day.
However, modern people consume on average10g. Recommended amount is 1day20g.
Since plants do not run and escape like animals, dietary fiber made up most of the human diet.
Dietary fiber not only makes bowel movements regular, but also binds toxins such as lead and mercury, and excretes it from the body along with feces.
In other words, our body is designed to constantly take dietary fiber to carry excess bad cholesterol, estrogen, and other waste products to the intestine and discharge them. Is.
However, if plant foods, which are natural sources of dietary fiber, do not enter the intestines all the time, unwanted waste products will be absorbed and interfere with the body’s detoxification.
Knowing this, I thought that the bad cholesterol that I couldn’t easily lower was lowered due to the increase in the amount of dietary fiber.
Of course, that’s also why I stopped eating animal foods in the first place.
However, since the intake of vegetables and fruits has increased and the amount of dietary fiber has increased, I think we were able to increase the amount of stool and eliminate bad cholesterol.
Vegan food increases vegetable and fruit intake ➡ UP dietary fiber ➡ UP stool volume ➡ Excretion of waste products / Lower cholesterol
Foods that lower LDL
Among the plant-based foods, I have summarized the foods that lower LDL.
The Brassicaceae contains the natural amino acid SMCS (S-methyl cysteine sulfoxide).
Studies have shown that this lowers cholesterol levels.
High LDL cholesterol is a lifestyle-related disease called dyslipidemia.
But you don’t have to take the time to exercise.
If you change only your diet, you will see dramatic changes.
It’s worth a try.
If you want to lower your LDL, you can start with just one meal a day, so why not try vegan food?
I have introduced vegan breakfast in the following article. Please take a look if you are interested.