The Benefits of a Plant-Based Diet for Heart Health: Vegan or Not?

A new meta-analysis of 30 randomized controlled trials published between 1980 and 2022 found that plant-based diets can help decrease levels of cholesterol and fats in the blood and promote heart health. The study found that vegetarian and vegan diets decreased LDL, or bad, cholesterol by 10%, total cholesterol by 7%, and apolipoprotein B by 14%. However, experts note that you don’t need to cut out animal products entirely to reap the heart-healthy benefits—instead, try making small changes toward plant-forward eating, such as opting for a maximum of three servings of meat per week and building meals around veggies. The Mediterranean diet, which is not completely meat and dairy-free but focuses on a high intake of plant-based foods as well as unsaturated fats from fish, olive oil, nuts, and seeds, was also found to be beneficial in reducing the risk of cardiovascular disease.