In the second blog of our series for people starting a vegan diet in mid-life, we spoke with Rohini Bajekal from Plant-Based Health Professionals UK. Rohini is a nutritionist, author, and expert in Lifestyle Medicine. She explains how switching to a vegan diet can be beneficial at any age, especially for those with high cholesterol and blood pressure.
Many people in mid-life may be curious about trying a vegan diet to improve their health and quality of life as they get older. Lowering cholesterol and blood pressure is often a big goal for them.
"We know that a plant-based diet can greatly reduce high cholesterol. Vegans usually have lower cholesterol than vegetarians," says Rohini. "But it's important to remember that genetics can still play a role, so it's always good to follow medical advice and not just self-diagnose."
Rohini suggests some simple steps for vegans to lower cholesterol. "Try to cut back on ultra-processed foods like pastries, ready-meals, and crisps. These make up about 60% of our current diets," she explains.
She also recommends adding more soluble fibre to your meals, which can be found in foods like beans and oats. Additionally, fortified foods containing plant stanols can help reduce cholesterol levels.
“Oats are probably my number one breakfast – try adding a handful of nuts,” Rohini says. “People are scared of nuts because they think they're full of fats, but they are packed with healthy monounsaturated and polyunsaturated fats. Walnuts are particularly rich in omega-3, so they're great to add to oats.”
To replace animal protein with plant-based options, Rohini suggests simple swaps like using tofu instead of chicken in a stir-fry or choosing plant-based sausages instead of pork sausages. "Some people criticise meat alternatives," she says, "but they are high in protein, which is important for older adults."
She adds that pre-made foods can help older adults transition to a vegan diet. "Older adults need more protein," Rohini says. "It’s important not to avoid all processed foods. Even canned beans or soya milk are processed, but they can be part of a healthy diet and help lower cholesterol."
Rohini also suggests adding a little vinegar or sauce to make meals tastier and more enjoyable.
Studies show that a vegan diet can improve blood pressure. Vegetarian diets are also better than meat-eating diets for lowering blood pressure. Rohini notes that processed meats, especially red meats, are high in sodium.
"Potassium-rich foods like bananas, leafy greens, and beans are excellent for controlling blood pressure," Rohini says. "Of course, this should be paired with a healthy lifestyle. Gentle walks after meals can aid digestion, and staying active, sleeping well, and managing stress are all key to improving health."
Here are some protein-rich recipes from VfL to help you get started:
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