Here are a few of the benefits of following a low-cholesterol diet.
May Help Lower LDL Cholesterol
Studies show that limiting saturated fat and eating plenty of healthy fats, soluble fiber, and plant sterols and stanols (natural compounds found in plant foods that block cholesterol absorption during digestion) can reduce LDL cholesterol levels.
Older research shows that people who followed a low-saturated fat diet for six months lowered their LDL from 171 milligrams per deciliter (mg/dL) to 163 mg/dL on average. The results were even better when people also received regular nutrition counseling, which lowered LDL to 145 mg/dL on average over the same period.
Optimal LDL levels are about 100 mg/dL.
May Help Lower Blood Pressure
High cholesterol and high blood pressure are linked. A buildup of cholesterol in your arteries causes them to narrow, forcing your heart to pump harder to circulate your blood. This raises your blood pressure and increases your risk of heart disease. Therefore, lowering your cholesterol may also lower your blood pressure.
The DASH diet is a low cholesterol eating pattern that was designed to lower blood pressure, and research shows it’s effective.
The Mediterranean diet has also been shown to lower blood pressure, though more research is needed to understand how significant its effect is.
Plant-based diets, even those that allow for some animal products, are associated with lower blood pressure levels, as well.
This is likely because these diets are naturally low in sodium and saturated fat, both of which are linked to high blood pressure.
May Improve Brain Health
While more research is needed, studies have shown that Mediterranean and DASH diets may help protect against Alzheimer’s disease and cognitive decline.
And one study of older adults found that plant-based diets are associated with better cognition and executive function (the mental skillset we use to get through everyday life, like time management, prioritization, organization, focus, and impulse control).
This area of research is still relatively new, so researchers don’t know exactly why diet impacts brain health. Some research suggests that following Mediterranean and DASH diets can lower inflammation and help important neurotransmitters (chemical messengers in the brain) function.
May Boost Mood
Following a cholesterol-lowering diet may improve mood. Research shows that healthy adults who eat a Mediterranean diet tend to have a better overall mood than those who follow other diets.
Meanwhile, one review suggests that following a Mediterranean diet may alleviate depressive symptoms in adults with major or minor depression.
Researchers don’t know for sure why this might happen. High levels of polyphenols in fruits and vegetables and omega-3 fatty acids in fish and nuts (common in the Mediterranean diet) might lessen depressive symptoms by reducing inflammation, but more research is needed.
May Improve Digestive Health
Cholesterol-lowering diets are often high in fiber, a nutrient that supports digestive health. Eating enough fiber — about 14 g per 1,000 calories, according to the U.S. Dietary Guidelines for Americans — helps prevent constipation and supports a healthy and diverse gut microbiome (the ecosystem of microorganisms that live in your intestines).
