Lower Cholesterol

Can you be a vegetarian and still eat meat? Here are the confessions of a social carnivore.

My love affair with meat is almost over. Although I have packed a turkey sandwich in my brown-bag lunch for most of my life, I’ve been eating less and less meat over the years for a number of reasons.

For one, I know a plant-based diet is good for my health; in some studies, vegetarian diets have been associated with lower LDL, or bad, cholesterol and blood pressure, and a decreased risk of type 2 diabetes and some types of cancer. High cholesterol runs in my family (my mother recently discovered she had high LDL levels), plus meatless meals can be cheaper, have less impact on the environment, and are just plain easier when I’m dining out with my vegetarian boyfriend.

There’s just one teensy problem: I actually like the taste of meat. Who doesn’t want turkey on Thanksgiving or a bowl of chicken soup when she’s sick?

And I’m not alone. The results of a national survey published in 2003 in the Journal of Clinical Nutrition found that a majority of self-described vegetarians eat meat once in a while. In fact, two-thirds of people who identified themselves as vegetarians ate meat, fish, or poultry on one or both of the two days they were asked to recall.

Although I stick to my meat-free diet 90% of the time, social occasions have posed some serious problems for my almost-vegetarian lifestyle. My mind says, Veggies only, but my mouth says, Meat, please! There was the chicken wing incident after a long-distance run and a bit of impossible-to-resist foie gras a few weeks ago.

I’ve always felt a twinge of guilt after a slipup, but I’m feeling less ashamed after speaking with Dawn Jackson Blatner, RD, the author of The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and Add Years to Your Life. According to Blatner, there’s a name for people like me, and that’s a social carnivore.

She says that less meat is nearly as good for your health as no meat. Even if I cut out just red meat, it can help keep my ticker in tip-top shape. A 2009 study in Archives of Internal Medicine found that if people were to slash their daily red meat intake to about 9 grams per 1,000 calories (roughly a bite of a Quarter Pounder a day), it would result in an 11% decrease in cardiovascular disease mortality in men and a 21% decrease in women.

The saturated fat in meat is a big culprit in patients with high cholesterol. So do your heart a favor and use these six dietitian-approved tips to cut down on meat and lower your cholesterol naturally.

Start small
“I really can’t advise strongly enough to start out slowly,” says Blatner. She urges clients to try one new vegetarian meal a week and slowly add in more meatless meals. “I tell clients to actively go to friends, family members, or even restaurants to get recipes and gain knowledge on vegetarian fare.” Visit Meatless Mondays for recipe ideas.

Reinvent your old favorites
It’s easy to substitute beans or veggies for your meat favorites. Craving a burger? Try a black bean variety. Making stir-fry? Throw in some edamame instead of chicken. Chances are, all of your favorite recipes are easily adapted. And with 8 out of 10 restaurants offering vegetarian dishes, according to the National Restaurant Association’s 2000 Tableservice Operator Study, you can test out vegetarian recipes even while dining out.

Redirect meat cravings
“People are big meat eaters. A lot of people [going on a low-cholesterol diet] aren’t really interested in eating meals without meat,” says Janet M. de Jesus, RD, a nutrition education specialist at the National Heart, Lung and Blood Institute. Try substituting other savory flavors instead. Umami is a Japanese word used to describe the meaty or savory taste found in food. Blatner suggests getting that same taste from vegetarian-friendly sources such as mushrooms, Parmesan cheese, and tomatoes.

Think of meat as a condiment
“From what I’ve seen, meat is the biggest culprit of saturated fat,” says de Jesus. However, cutting it out may be difficult from a meat-centric diet. Instead, Blatner advises clients to use the ratio of replacing 1 ounce of meat with 1/4 cup of some sort of canned beans. “If you’re having steak fajitas, take out 4 ounces of steak and add in a cup of black beans,” she explains.

Explore exotic foods
You know the usual suspects in the world of protein-rich vegetarian foods (peanut butter and soybeans, anyone?), but don’t be afraid to experiment. “People hear about almonds, but they forget about all the other options,” says Blatner. She suggests using flavorful plant protein sources such as pumpkin and sesame seeds, lentils, low-fat (vegetarian) refried beans, and even Brazil and macadamia nuts. Many traditional Indian and Japanese dishes are vegetarian, so steal their tricks for using spices and herbs to add flavor to your dishes.

Variety is the spice of life
When you’re out in restaurants, don’t be afraid to order salad and soup or a combo of appetizers if the meatless entrées don’t appeal to you. Also avoid substituting high-fat foods (such as cheese and whole milk), an abundance of carbs, or processed food for meat. “Some vegetarians forget that fruits and vegetables are part of being a vegetarian,” says Blatner. Stuck in a rut with the same fruits and veggies? Try these seasonal produce recipes for spring, summer, and fall.

20 Meals That Won't Kill Your Cholesterol

Low-cholesterol, flavor-packed dishes

Eating a healthy diet doesn’t mean the end of taste—just check out this collection of delicious low-cholesterol recipes. You’ll forget you’re eating for your health!

Parmesan Potato Pancake

With only 4 milligrams of cholesterol, this potato pancake packs a punch of flavor. Olive oil is a healthier way to fry or sauté foods because it’s rich in monounsaturated fat.

Ginger-Chocolate Chunk Ice Cream Sandwiches

Instead of buying your own ice cream sandwiches, which may contain saturated or trans fat, use this DIY recipe. And, for a more figure-friendly option, use fat-free ice cream.

Sangria

Health experts say that red wine—in moderation—can help raise HDL, the good cholesterol.

Apple-Cinnamon Granola

Whole grains in granola are a tasty way to promote heart health. The oats in this recipe contain soluble fiber, which reduces bad cholesterol. Making your own granola allows you to keep the sugar content lower than store-bought brands.

Lighter Penne a la Vodka

Just because you have to cut cholesterol doesn’t mean you have to cut flavor. Choosing low-fat or fat-free milk instead of a cream creates a lighter, lower-cholesterol sauce.

Morning Glory Muffins

Packing in fruits and nuts into a whole-grain muffin provides a boost of heart-healthy fiber. Enjoy this breakfast treat with a fat-free yogurt.

Arugula and Goat Cheese Pizza

Even if you have high cholesterol, you can still enjoy pizza. This recipe cuts back on cheese, amps up the veggie intake, and adds walnuts, which may help lower blood cholesterol.

Carrot-Ginger Soup

Since cholesterol is found in many animal products, this creamy veggie-based soup keeps the cholesterol count low. Carrots are a great source of beta-carotene.

Jane’s Vegetarian Chili

Vegetarian chili is cholesterol free and packed with fiber. Topping it with cheese will add some cholesterol, but choose reduced-or fat-free to cut back on saturated fat.

Bean and Corn Salsa

Most dips are fat-and cholesterol-laden, but salsa is a light yet savory snack. Serve with multigrain tortilla chips that have about 3 grams of fiber per serving.

Lemon-Asparagus Pasta

Meat-based sauces quickly rack up cholesterol, but this tangy pasta keeps it heart-healthy with fresh asparagus and lemon. Try whole-wheat pasta to sneak in some fiber.

Two-Potato Salad With Mustard-Chive Dressing

Adding sweet potatoes to your traditional potato salad is a great way to get a boost of fiber and vitamin A. Try fat-free mayonnaise to cut back even more on fat.

Linguine With Red Pepper Sauce

Without meat or dairy, veggie-based sauces get the cholesterol green light. Red bell peppers add a subtle flavor and contain two heart-healthy powerhouses: vitamin B6 and folic acid.

Grilled Scallops With Lemon-Chickpea Salad

Scallops are a great source of vitamin B12 and omega-3 fatty acids. And the combination of vitamin C and A in the spinach prevents cholesterol from building up in blood vessels.

Mixed Green Salad With Dried Plums and Toasted Pecans

Fill up on a fresh, green salad and feel healthy and satisfied. Dark greens are rich in folate, potassium, and fiber. Be wary of creamy dressings, which can pack on the saturated fat.

Mediterranean Stuffed Tomatoes

Savor these tomatoes as an appetizer or a snack. They’re rich in flavor and high in lycopene, an antioxidant that helps prevent the clogging of the arteries by stopping the oxidation of cholesterol.

Marinated Feta and Olive Skewers

These flavor-packed skewers are a great treat. Goat cheese is a great source of calcium, and the serving size doesn’t boast too much cholesterol.

Quick Roasted Vegetable Fajitas

This Mexican-inspired vegetarian dish is full of protein and monounsaturated fat. Packed with low-cal spices and salsa, you’ll never miss the meat, and fat-free refried beans add a healthy dose of fiber. Choose fat-free cheese to cut out extra fat.

Lightened Waldorf Salad

By using fat-free mayonnaise and fat-free yogurt, you can cut back on cholesterol and fat. The lighter the dressing, the more you can taste the fruity and nutty flavors.

Grilled Zucchini Roll-Ups With Herbs and Cheese

These easy-to-make roll-ups are perfect for appetizers or a light lunch. Each roll packs a punch with fiber, protein, and monounsaturated fat.