WEIGHT LOSS TIPS FOR VEGETARIANS WITH HIGH CHOLESTEROL

 WEIGHT LOSS TIPS FOR VEGETARIANS WITH HIGH CHOLESTEROL



If you're a vegetarian looking to lose weight and lower your cholesterol, there are some simple tips that can help. High cholesterol is a common problem for vegetarians, as many of the foods they eat contain high levels of saturated fat. However, with the right diet and lifestyle changes, it's possible to reduce your cholesterol levels while still enjoying delicious plant-based meals.


A good way to start your weight loss journey is to ensure that you consume enough healthy calories every day. If you eat too little, you may feel tired and hungry which will make it harder to stick to your goals of losing weight or improving your cholesterol levels. You should aim for around 2000-2500 calories per day depending on your activity level and the quality of your food choices¹. 


In addition to this, there are several other things you can do to start your weight loss journey and stick with it. For example, you can create a vision board or collage of your “why”². You can also write yourself a letter from your future self (after having achieved your weight-loss goals) to your current self, describing all the ways your life has improved as a result of your efforts². Putting up notes around your home like on your bathroom mirror or fridge with mantras, photos or reminders can also help you stay motivated². 


It’s important to work on one change at a time and think about a not-so-great habit you have³. Creating a new sleep routine and sticking to it is just as important as diet! You can also look for a daily activity to reduce stress³.


When it comes to choosing foods that will help lower your cholesterol, focus on whole grains like oats, quinoa, barley and brown rice; legumes such as beans and lentils; nuts; seeds; fruits; vegetables; low-fat dairy products like yogurt or cheese made from non-animal sources (such as soy); vegetable oils like olive oil or coconut oil instead of butter or margarine; herbs & spices for flavor without added salt/sugar/fat etc.; lean proteins such as tofu or tempeh if desired (but not necessary). Avoid processed foods whenever possible since these tend to be higher in unhealthy fats & sugars than their natural counterparts.

In addition to making healthier food choices, regular physical activity is also important when trying to lose weight & lower cholesterol levels. Aim for 30 minutes of moderate exercise most days of the week - this could include walking briskly around the neighborhood after dinner every night or taking an aerobics class once a week at the gym - whatever works best for you! Even just 10 minutes here & there throughout the day adds up over time so don't feel discouraged if 30 minutes seems overwhelming at first - start small & work up gradually until it becomes part of your daily routine!


Here are some tips for vegetarians to reduce their cholesterol levels:

- Incorporate cholesterol-reducing foods into your daily diet such as porridge or an oat-based muesli for breakfast, ground flaxseeds added to soups or houmous, avocado, houmous or almond butter on oatcakes for snacks, baked beans on toast or a jacket potato for lunch, wholemeal or seeded bread for sandwiches and chickpeas or lentils for dinners4.

- Eat plenty of vegetables, pulses (such as peas, beans and lentils), fruits, nuts, seeds and wholegrains which are full of nutrients and good for your cholesterol and your heart5.

- Go for at least five portions of fruit and veg a day (about a handful each) to stay healthy and help you eat less high-calorie foods.

- Fresh, frozen, canned and dried all count5.

- A therapeutic diet for high cholesterol is low in fat and cholesterol. Your vegetarian diet should revolve around whole grains, fruits and vegetables. These foods contain many important nutrients and are rich in fiber, a nutrient shown to reduce the risk for heart disease6.


It's always best to talk with a nutritionist about what type(s) might be beneficial based on individual needs before starting any new supplement regimen though. Good luck!


Notes: 

(1) Losing Weight: Getting Started | Healthy Weight, Nutrition, and ... - CDC. https://www.cdc.gov/healthyweight/losing_weight/getting_started.html.

(2) How to Start Your Journey to Lose Weight | Weight Loss | MyFitnessPal. https://blog.myfitnesspal.com/how-to-start-the-first-30-days-of-your-weight-loss-journey/ 

(3) How to start a weight loss journey — and stick with it - Today. https://www.today.com/health/how-start-weight-loss-journey-when-you-ve-tried-t171210 

(4) The Ultimate List of Cholesterol Friendly Vegetarian Recipes. https://applesandbeans.com/2017/08/13/the-ultimate-list-of-cholesterol-friendly-vegetarian-recipes/ 

(5) Eating for lower cholesterol | HEART UK - The Cholesterol Charity. https://www.heartuk.org.uk/low-cholesterol-foods/choose-low-cholesterol-foods (6) High Cholesterol in Vegetarians | livestrong. https://www.livestrong.com/article/415252-high-cholesterol-in-vegetarians/

(4) How to Eat Vegetarian When You Have High Cholesterol. https://www.everydayhealth.com/high-cholesterol/diet/benefits-of-vegetarian-diet/ 

(5) Vegan or vegetarian diets - HEART UK. https://www.heartuk.org.uk/vegetarian-diets-/vegan-or-vegetarian-diets-and-cholesterol.

(6) 11 foods that lower cholesterol - Harvard Health. https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol

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