Exploring the Relationship Between Vegan Diets and Cholesterol Levels

Cholesterol is a hot topic these days. As more information comes to light, what we thought we knew about cholesterol seems to get murkier. But one thing most doctors agree on is that high levels of LDL (aka “bad cholesterol”) can be dangerous for our hearts. So, if your LDL is elevated and your HDL is low (and you have high triglycerides), you should probably think about making some changes to address those issues. When most people think about lowering cholesterol, they imagine prescription medications, cutting out foods they enjoy, and trying to figure out how to incorporate exercise into their lives. While those things might help, there’s another option that’s been gaining more attention lately for its efficacy and simplicity, and that is eating vegan. In fact, a growing body of research suggests that a vegan diet may be one of the best diets for heart health and high cholesterol.

I imagine you have a lot of questions about this, so let’s dig in and learn how vegan diets affect cholesterol, whether they’re good for people with high cholesterol, and what specific vegan foods can help. 

What Is Cholesterol and Why Does It Matter for Heart Health?

Before we get too deep in the weeds of veganism, let’s make sure we understand what cholesterol actually is. Spoiler alert - it isn’t inherently bad. In fact, our livers make plenty of cholesterol because it is essential for our bodies. Cholesterol is needed to build cells, make vitamins, and produce hormones. If left alone, our bodies would produce the perfect ratio of LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is created in the liver to transport the cholesterol all over the body through the bloodstream. This lipoprotein (the cholesterol)  is needed to build the structure and fluidity in our cells, create hormones, and synthesize Vitamin D. As a clean-up mechanism, the liver makes HDL to travel throughout our bodies, collect excess cholesterol and fats, and bring it back to the liver to be processed and removed. As you can guess, the problems come when we have too much LDL in our bloodstreams and not enough HDL to clear it out. When the LDL stays in our blood, it travels around and can accumulate in small pockets or cause injury to the wall of the artery, creating both plaque and inflammation. These things, in turn, can lead to heart attacks and strokes. 

So, obviously, the goal is to keep LDL low, keep HDL high, and protect our arteries. Diet plays a big role in this balancing act. 

Is a Plant-Based Diet Good for High Cholesterol?

All dietary cholesterol comes from animal products. That includes all meats, eggs, dairy and seafood. What doesn’t have any cholesterol? You guessed it - plant products! Not only do plants not have cholesterol, but they are high in fiber, low in saturated fats, and have lots of compounds like flavonoids and polyphenols that reduce inflammation and support a healthy heart. So, if you are looking for a heart-healthy diet, a plant-based diet is a great option.

How a Vegan Diet Affects Cholesterol Levels

But, simply going vegan doesn’t necessarily lead to health. In fact, many foods that are considered vegan (like Oreos and French fries) will not lower cholesterol and are, in fact, made with trans fats and seed oils that have been shown to increase inflammation and lead to heart problems down the line.

The Best Plant-Based Foods to Lower Cholesterol

 When searching for plant-based foods that lower cholesterol, opt for whole foods that contain fiber, protein and good fats (like oats, barley, beans, nuts, seeds, tofu, tempeh, apples, pears, Brussels sprouts, avocados). In fact, you are probably already eating some vegan options! Snacks like carrots and hummus, apples and almond butter, tofu stir-fry with broccoli, overnight oats with walnuts and berries, lentil soup with sourdough bread, or granola with soy milk are all vegan - and delicious!.

Top Vegan Foods for Heart Health

So, is a vegan diet the best way to eat for heart health? Well, since it lowers LDL cholesterol while supporting HDL levels, it is a fabulous option! But, again, not all vegan food is created equal. Highly processed vegan foods (chips, cookies, processed meat substitutes, etc) are not heart-healthy. 

Can You Improve Cholesterol Without Going Fully Vegan?

However, a diet that is rich in whole grains, beans, fruits, vegetables, nuts, and healthy fats (like a vegan diet can be)  is essential for heart health. Additionally, while a vegan or fully plant-based approach gives the strongest cholesterol-lowering benefits because it completely eliminates dietary cholesterol and reduces saturated fat, that doesn’t mean you have to be 100% vegan to get the benefits of these foods. Studies have shown that eating a Mediterranean-style diet (which emphasizes plants, olive oil, whole grains, and limited fish or lean poultry) can significantly improve cholesterol as well. Additionally, cutting out all animal products also eliminates great sources of other essential nutrients like B12, iron, calcium, and Omega-3 fatty acids. So, if you are not consuming meat, please make sure you are getting these nutrients in other ways. 

Remember we said before that we need cholesterol for every cell in our bodies (which is a ton, by the way!). Well, our amazing bodies actually make enough cholesterol for all of those cells, so we do not actually need to consume any of it. But, foods that are high in cholesterol (fatty meats, highly processed meats, and full fat dairy) often taste good and provide other nutritional benefits, so we tend to eat them. Just be sure that, when you do choose to eat foods that are high in cholesterol, do so with caution and be sure you are also consuming other heart-healthy foods with it (fibrous vegetables, healthy fats). 

Lifestyle Tips to Support Healthy Cholesterol Levels

Okay, if you are not quite sure that you are ready to go vegan, let’s talk about some other changes you can make today that will positively impact your heart health. First, be thoughtful about what you put on your plate. Shift the majority of your food from animal products to whole plant foods like beans, vegetables, fruits and whole grains. Incorporate healthy fats like avocados, nuts, seeds and olive oil, and avoid butter and processed oils when possible. Next, move your body. Exercise gets our blood pumping, raises HDL cholesterol (the good kind), and helps with weight management. Also, avoid smoking and alcohol, both of which are known to have negative impacts on our hearts. Prioritize sleep. This is super important for many reasons, but chronically poor sleep is definitely not good for our hearts. Lastly, manage your stress. We all know how chronic stress erodes our health, and our hearts are not immune to those repercussions. 

The Bottom Line: Why a Plant-Based Diet Is Good for High Cholesterol

So, to answer simply, a plant-based diet is absolutely a good choice for fighting high cholesterol. By cutting out animal products, adding more fiber, and eating more nutrient-rich whole foods, a vegan diet can lower LDL cholesterol, raise HDL, and reduce the risk of heart disease.

If you’re looking for the best diet for heart health and high cholesterol, a plant-based or vegan approach is backed by science and is relatively simple to follow. Combine it with exercise, stress management, and healthy lifestyle habits, and you’ve got a strong strategy for heart health.

Frequently Asked Questions

What is the best diet for heart health and high cholesterol?

The best diet for heart health and high cholesterol is one that focuses on whole, plant-based foods and limits saturated fats and animal products. Studies show that plant-based and Mediterranean-style diets can effectively lower LDL (“bad”) cholesterol and reduce inflammation. Fill your plate with vegetables, fruits, beans, whole grains, nuts, and seeds, and minimize fried or processed foods to support healthy cholesterol levels and overall heart health.

What are 5 ways to maintain healthy cholesterol levels and prevent heart disease?

1. Eat fiber-rich foods such as oats, beans, lentils, apples, and flaxseed.
   
   

2. Limit saturated and trans fats found in processed snacks, fried foods, and fatty meats.
   
   

3. Exercise regularly to raise HDL (“good”) cholesterol and strengthen the heart.
   
   

4. Reduce stress and get enough sleep to protect cardiovascular function.
   
   

5. Avoid smoking and excess alcohol, which can lower HDL and increase LDL levels.
   
   

Practicing these five habits together supports long-term heart health and balanced cholesterol.

How much cholesterol should you have on a heart-healthy diet?

Your body naturally produces all the cholesterol it needs, so you don’t need to consume any from food. The American Heart Association recommends keeping dietary cholesterol as low as possible. If you include animal products, limit cholesterol intake to under 200 mg per day, and prioritize lean proteins like fish or skinless poultry over red or processed meats.

What is the best diet to reduce cholesterol?

The best diet to reduce cholesterol is a whole-food, plant-based diet centered on vegetables, fruits, legumes, whole grains, and healthy fats. This way of eating:

• Eliminates dietary cholesterol
  
  

• Reduces saturated fat intake
  
  

• Boosts soluble fiber, which helps remove cholesterol from the body
  
  

• Provides antioxidants that reduce inflammation
  
  

If you prefer some animal foods, a Mediterranean-style diet — rich in plants and olive oil, with limited fish or poultry — is also proven to lower cholesterol and protect the heart.