I don't eat meat and eat a lot of vegetarian food... then why do I have high cholesterol?

Typically, total cholesterol levels exceeding 230 mg/dL or triglycerides above 200 mg/dL are considered indicative of hyperlipidemia. However, it can be surprising if someone like Mr. Kim, who only eats vegetarian food and rice, is told that cholesterol management is necessary. We often think that cholesterol levels rise when consuming fatty foods or meat, but surprisingly, even people like Mr. Kim who enjoy vegetarian and carbohydrate-rich diets can have cholesterol issues.

Reasons why vegetarians also develop high cholesterol

Why does cholesterol increase even if you don't eat meat? This is because consuming foods high in saturated fats can raise cholesterol levels. Commonly, baked goods contain a lot of saturated fats. For example, cakes, bread, biscuits, and even palm oil in vegetable oils can also raise cholesterol levels.

This applies to women who avoid eating meat but enjoy sweet foods. In this case, they may have insufficient fat intake and high carbohydrate consumption, leading to low HDL cholesterol levels. Therefore, it is better to focus on lean meats rather than avoiding meat altogether and to reduce snacking on cookies or bread.

The rate of cholesterol breakdown is affected. The liver is the only place in the body that breaks down cholesterol. If the breakdown in the liver is not efficient or if cholesterol is not absorbed into the liver, cholesterol breakdown does not occur, leading to elevated levels. This can cause diseases, such as hypothyroidism or menopause, and genetically, it can occur if there is a defect in the LDL receptor.

Overall diet management is more important than just vegetarianism.

Overweight increases bad cholesterol and triglyceride levels, and lowers good cholesterol levels. Therefore, it is important to maintain a steady weight through appropriate exercise. Additionally, it is also important to consume a balanced variety of nutrients while maintaining an appropriate calorie intake.

Blue fish, olive oil, and nuts, which are rich in unsaturated fatty acids, help lower bad cholesterol, but since these foods also contain a lot of fat, it is best to avoid eating them excessively.

Vegetables and fruits rich in fiber also help lower bad cholesterol levels. If you want a snack, it is recommended to consume complex carbohydrates found in unrefined grains or legumes rather than simple sugars found in candies, chocolates, bread, and cakes. Of course, abstinence from alcohol is essential. Alcohol raises triglyceride levels, so it should be avoided.

Attention is also paid to cooking methods. Even for the same dish, boiling and steaming methods reduce fat intake compared to frying and grilling. When eating soup, it is good to remove the congealed fat on the surface, and for meat, it is advisable to remove the fatty parts before eating.