When Mira Vale’s doctor told her she had elevated cholesterol, she felt a mix of surprise and shame. “I was young, active, and vegan,” she says. “It didn’t fit the narrative I had in my head.”
Determined not to rely on medication just yet, Mira dug into the research on how plant-based diets could lower cholesterol naturally. What surprised her most? You don’t need fancy superfoods or complex recipes to make an impact. In fact, many of the most heart-supportive meals could be made without turning on the stove.
“Between work and school, I didn’t have time to cook elaborate meals,” she explains. “So I focused on what I could prep in ten minutes or less.”
She began her days with chia puddings and overnight oats made with oat milk and fruit. Lunch often looked like a large salad with beans, avocado, and a simple lemon-tahini dressing. Snacks included walnuts, edamame, or hummus with raw veggies. For dinner, she’d assemble wraps or grain bowls with canned lentils, spinach, and heart-healthy fats like flax oil.
Mira prioritized fiber, omega-3s, and whole plant foods—and within three months, her cholesterol numbers improved dramatically.
What started as a health scare became a lifestyle. “I didn’t want to complicate it,” she says. “I just wanted to feel better. And I did.”
