Why Is Your Cholesterol High on a Plant-Based Diet

[@chriskeats6982]

My ldl went up after including raw food desserts, which were made with coconut oil…once I stopped the coconut oil my ldl went down and total cholesterol went back down to 150’s.

[@DrLaurieMarbas]

That would definitely do it!

[@FunUrth4All]

@@chriskeats6982 that's great you figured it out.

[@Mushroomstops]

Boy do I need this! Thank you!

[@deborahcaprara9993]

I completely related to this unfortunate phenomenon that takes place since it’s exactly what happened to me. Since some post menopausal, and my hypothyroidism is also a contributor. I have to be meticulous with my Whole Foods plant based diet if I want to keep my cholesterol in normal range. I just recently started HRT and hopefully that will also make a difference. Thanks as always for your informative video.

[@jenmatt1923]

My cholesterol has always been really low. Now, at 43, all of a sudden it's high. It could very well be hereditary from my father, but I am trying to manually lower it before being put on meds. It's super frustrating. I do employ most of your tips already, but I am guilty of of eating some refined carbs, so I'll try to improve that as well. I've been plant-based for several decades.

[@DrLaurieMarbas]

It makes sense why this would be so frustrating, especially since you’ve been plant-based for years and doing so much to take care of your health. Cholesterol can creep up due to genetics, especially around this age, even with a very healthy diet. It’s great that you’re looking to make adjustments before considering medication-that proactive approach can make a difference! Refined carbs can sometimes contribute to cholesterol levels, so reducing those could be a good next step. Even with a plant-based diet, sometimes focusing on nutrient-dense, whole foods-while limiting processed grains and sugars-can help your body manage cholesterol more effectively. Foods like oats, beans, and flaxseeds, which are rich in soluble fiber, are especially beneficial for lowering LDL. You might also try increasing certain heart-healthy foods that can actively help lower cholesterol, like ground flaxseed, chia seeds, and psyllium husk, which are great sources of soluble fiber. Omega-3s from sources like walnuts or algae oil can also be helpful. It sounds like you’re already doing a lot, but if you’re interested, my Cholesterol-Lowering Protocol has some extra tips and food swaps that might give you a few new ideas. Keep going-you’ve built such a solid foundation with your diet, and these small tweaks could help get those levels back down. You’ve got this! drmarbas.mykajabi.com/hypertension-protocol

[@FunUrth4All]

​@@DrLaurieMarbasthis is incredibly surprising for sure and thank you, we need this so much❤

[@jgreen9361]

Even on a “healthy” vegetarian diet it can be surprising how much saturated fat is still being consumed. Chocolate, the palm oil and coconut oil used in many pre prepared “vegan” foods, chocolate, mayonnaise, biscuits, ice cream, soured cream, coconut cream, chocolate flavoured plant based milks, vegan butter replacement spreads, etc are all quite high in saturated fat.

[@FunUrth4All]

@@jgreen9361so true, so much oils! Vegetarian and pescatarian definitely not healthy for me. I was vegan for 3 years and when I added dairy, eggs and fish I gained 35 pounds that first month and it stayed until I stopped those again. But I thought I could do it, so I added dairy, eggs and fish again in Nov 2016 and the same thing but worse, I gained 40 pounds in one month. By the following fall, I stopped drinking soda and gained another 10 pounds in 30 days because I then ate instead of a Dr Pepper or Dr Pepper and crackers that satiated for many hours. Since 2017 vegan, whole foods, raw, love all plants except limas and black eyed peas and can eat those in soups. Never looking back again🤍🌸

[@Hertz2laugh]

Cholesterol is critically important for human health: • Cholesterol is required for proper immune system function • Cholesterol is required for producing all sex hormones • Cholesterol is required for producing the cell walls that hold all out cells together • Cholesterol is required for creating bile which is what process dietary fat • Cholesterol is required for creating and absorbing Vitamin D • Cholesterol is required for creating the sheathing that protects nerves Why are you wanting to lower your cholesterol?

[@MNP208]

I am an avid runner too. I just finished a full marathon. I’m also post menopausal. I eat a ton of fruit, oats and beans and a handful of nuts daily. I dislike red meat and only eat mostly chicken. My cholesterol levels are still high. I am also on MHT. Sometimes you can’t fix it. 🫤

[@DrLaurieMarbas]

First off, congrats on the marathon-what an incredible accomplishment! With all the running and focus on nutrient-dense foods like fruit, oats, beans, and nuts, it sounds like you're already super committed to a healthy lifestyle. One thing to consider is moving fully toward a whole-food, plant-based (WFPB) diet, especially since cholesterol can be tricky to manage post-menopause. Even though chicken is leaner than red meat, it still contains cholesterol and saturated fats that can contribute to higher LDL levels. Switching entirely to plant-based protein sources, like beans, lentils, tofu, and tempeh, may give you the extra edge you need to lower those numbers. On a WFPB diet, focusing on whole grains, leafy greens, fruits, legumes, and healthy fats (from nuts, seeds, and avocados) can really support heart health, especially when you’re avoiding oils and high-saturated-fat foods like coconut products. These foods are naturally low in cholesterol and saturated fats, and they come with fiber, which can actively help reduce LDL levels. If you’re interested, I have a Cholesterol-Lowering Protocol that could be a great resource. It’s packed with tips and strategies for fully transitioning to a WFPB diet and optimizing it specifically to support lower cholesterol. Keep up the amazing work with your running and commitment to your health-sometimes small changes can make a big difference! drmarbas.mykajabi.com/cholesterolloweringprotocol

[@tarabooartarmy3654]

It might not just be refined carbohydrates, but also high overall starch intake that can do it, too. I tried the Starch Solution from Dr. McDougall and while it did improve my blood glucose levels, it caused my LDL and triglycerides to go even higher. I ate almost no fat and stuck to the diet perfectly. I was eating a lot of white potatoes. I was also eating a lot of dry sautéed vegetables like kale, broccoli, carrots, onions, zucchini, etc. along with the potatoes, so plenty of fiber.

[@Elizerinc]

What do you eat now? Has your ldl gone down?

[@DrLaurieMarbas]

Hey! Thanks for sharing your experience with the Starch Solution-it’s a super interesting point about how high-starch diets can impact people differently. It sounds like it helped with your blood sugar, but it’s frustrating that your LDL and triglycerides went up despite following it closely and eating a super low-fat diet. High-starch foods like white potatoes can definitely affect cholesterol and triglycerides in some people, even with plenty of fiber from veggies like kale, broccoli, and carrots. For some, the body responds to the higher glycemic load (especially from foods like white potatoes) by increasing insulin levels, which can lead to higher triglycerides. It’s actually not uncommon for people to see changes in their lipid profile depending on the types of carbs they’re eating. If you’re open to tweaking the approach a bit, here are a few ideas that might help balance out those effects: Try Lower-Glycemic Starches: White potatoes have a pretty high glycemic index, which means they can cause a quick spike in blood sugar and insulin. You might experiment with swapping some of those potatoes for things like sweet potatoes, squash, or legumes, which can be a bit easier on blood glucose and may have a more favorable effect on cholesterol. Add Small Amounts of Healthy Fats: I know the Starch Solution is low-fat, but some people find that a little bit of healthy fat (like avocado, flaxseeds, or chia seeds) can help improve their lipid profile without negatively impacting blood sugar. These fats are great for heart health and might help balance out triglycerides and LDL. Focus on Omega-3s: Plant-based omega-3s, like ground flaxseed, chia seeds, or walnuts, could be helpful too. Omega-3s are known for their heart benefits, and they may help with lowering triglycerides a bit. Switch Up the Starches: Whole grains and legumes tend to affect blood lipids differently than white potatoes. Things like quinoa, barley, or black beans are nutrient-dense options that can help you get that satiety without the same impact on blood glucose and lipids. Watch Portion Sizes: High-starch diets like this can lead to pretty big servings of carbs. You might find that moderating portions or balancing them out with more non-starchy veggies helps with both blood sugar and lipid levels. Increase Protein-Rich Plant Foods: Beans, lentils, and tofu can add protein to your meals and help with satiety. These options tend to be less likely to spike blood sugar and might help balance your macros in a way that’s gentler on cholesterol. Keep Checking In with Your Numbers: It’s great that you’re aware of your body’s response! Staying on top of your bloodwork and making adjustments as you go is the best way to find what truly works for you. Everyone’s body reacts differently, so it makes sense that some people might need to adapt a bit within a plant-based framework. Hope some of these ideas help! Keep experimenting with what works for you, and thanks for starting such a great conversation!

[@tarabooartarmy3654]

@ thank you for such a detail explanation! This is very helpful. I’ll work on tweaking things.

[@cindytoennies5538]

I had the same reaction to the starch solution as you did! I appreciate this detailed response as well… SO helpful 😊 thank you.

[@Elizerinc]

@@DrLaurieMarbas Can high starch diets without added fats make your ldl alone rise without a rise in trig?

[@apple369]

Thank you, Dr Marbas! I struggle with high cholesterol despite having a very simple and unrefined plant exclusive diet with no oils or saturated fats. I've eaten this way for more than a decade and had a heart attack 2 years ago and now take cholesterol lowering medication. I'm curious why you hesitate with plant sterol supplements? I used to take one but it's hard to find (around here, anyway) and I'm kind of weary of supplements. Also, I'm a long-term survivor of HIV (40 years) and that's also a factor in high cholesterol (both the inflammation from the virus and a side effect of the HIV meds). And I'm postmenopausal! Oy, I know it's complex and I'm grateful that I have a superb medical team.

[@DrLaurieMarbas]

Hi there! Thanks for sharing your story-your dedication to health is inspiring. I’m cautious about plant sterols because, while they can lower LDL, they may also accumulate in artery walls, similar to cholesterol. This potential for replacing cholesterol in plaque is still being studied, but it’s a concern for those with cardiovascular conditions. Given your unique health situation, including HIV and postmenopausal factors, I think focusing on balanced cholesterol management with your medical team is a solid approach.

[@michaelajoseph6856]

Thank you for your advice and all the information on your channel. I started HRT at 40, early menopause, and now at 71 I take my suppliments and try to exercise regulary. I have to keep eating a whole foods plant based diet in order not to put on weight and increase the cholesterol and HBP. About 15 years ago I took medication for osteoporose. I live in Sweden and here is dark during many months and fruits and veggies are very expensive and often not fresh. I appreciate that now I can better navigate my life style choices. 🙏🥦🧘‍♀️

[@DrLaurieMarbas]

You're so welcome! It’s inspiring to hear how you’ve managed your health and wellness so thoughtfully through various life stages. Staying active, maintaining a plant-based diet, and taking supplements are all fantastic steps to support your health, especially in a climate and lifestyle context like Sweden’s. Vitamin D, for example, becomes so crucial in those darker months, and I’m glad you’re mindful of things like osteoporosis as well, especially since those factors play into bone and heart health over time. It sounds like you’ve really found ways to navigate the challenges of food availability, weather, and lifestyle to stay on track with your goals. Even if fresh produce can be challenging to get, frozen fruits and vegetables can be good nutrient-rich alternatives since they’re often frozen at peak ripeness. It’s wonderful that you’ve adapted to support your overall wellness in such a balanced way. Thank you for sharing a bit of your journey-so inspiring! Please reach out anytime if you have more questions or need more guidance. Wishing you continued health, vitality, and joy on your path! 🌿🧘‍♀️🍇

[@kerryannmoor5908]

I have started having soy milk in my morning coffee. Years ago I couldn't tolerate it, even made my heart race. However, I must need just that small shot of phytoestrogens because if I don't have my mood and energy drop and the bone pain is debilitating. I am 70 .

[@jenmv3483]

Menopause hormone therapy is that covered by most insurance companies? Such as Kaiser. Does anyone know...

[@DrLaurieMarbas]

I would assume it would be covered for menopausal symptoms.

[@Elizerinc]

Would you consider pancakes made from grinding oats and wheat berries refined carbs? My trig are very low, but am trying to reduce LDL.

[@k.h.6991]

No. But you may want to include linseeds in that mix.

[@DrLaurieMarbas]

Great question! Pancakes made from grinding whole oats and wheat berries are generally not considered refined carbs since you’re using the whole grains with all their fiber, vitamins, and minerals intact. Refining usually involves removing the bran and germ, which strips away fiber and nutrients, but by grinding whole oats and wheat berries, you’re keeping those beneficial parts. These types of pancakes can be a great option when trying to reduce LDL, especially since the fiber from whole grains like oats can actually help lower cholesterol by binding to it and promoting its excretion. Just be mindful of what you top them with-sticking with fresh fruit, a little almond butter, or a sprinkle of cinnamon can keep it heart-healthy. Since your triglycerides are low, you’re already on a great track! Keeping that whole-grain, low-saturated-fat focus is a fantastic way to support lower LDL as well. If you’re looking for more specific tips on lowering LDL, check out my Cholesterol-Lowering Protocol for some additional ideas on optimizing a heart-healthy diet. drmarbas.mykajabi.com/cholesterolloweringprotocol

[@Elizerinc]

@@DrLaurieMarbas Thank you!

[@Elizerinc]

@@k.h.6991 Good idea. I do add golden flax. Oats, sometimes wheat berries, a few dates, flax, water, vanilla

[@Elizerinc]

@@DrLaurieMarbas I was talking to my mom and even though we eat differently, she eats meat, dairy and eggs, our lipid numbers are so similar. Weird.

[@Elizerinc]

You said estrogen helps keep your cholesterol low. Can you tell me why my mom's cholesterol would have lowered while she was taking tamoxofen?

[@DrLaurieMarbas]

Your mom's cholesterol likely lowered while taking tamoxifen because, although it's not pure estrogen, tamoxifen acts as a "selective estrogen receptor modulator" (SERM), meaning it can mimic the effects of estrogen in certain tissues, including those involved in cholesterol regulation, leading to a decrease in LDL ("bad") cholesterol levels in many women taking it; essentially, it partially acts like estrogen in this way, contributing to lower cholesterol

[@Elizerinc]

@@DrLaurieMarbas Thank you for taking the time to explain Dr. Marbas. Have a great weekend!

[@vpowpow4033]

My blood pressure went up… Can we talk about that?

[@DrLaurieMarbas]

So many variables could be at play.

[@Mushroomstops]

I use coconut oil on my body. Could that possibly affect my blood levels?

[@sandyp6523]

I'd like to know, too!

[@DrLaurieMarbas]

Using coconut oil on your skin is unlikely to affect your blood cholesterol levels. When coconut oil is applied topically, it doesn’t enter your bloodstream the same way it would if consumed, so it shouldn’t have an impact on your cholesterol levels. Cholesterol levels are more influenced by dietary factors (such as the saturated fats we consume in foods) than by anything applied externally. If you’re already following a plant-based diet, you’re likely keeping your dietary saturated fat intake low, especially if you avoid coconut-based foods, which are high in saturated fat. So, no need to worry-using coconut oil on your skin shouldn’t interfere with your efforts to manage cholesterol levels. Keep focusing on those whole foods and fiber-rich options, and you’ll be on the right track!

[@sandyp6523]

@@DrLaurieMarbas Thank you for the thorough response! I really appreciate it!