lipid.siteVegan / whole-food plant-based
No animal foods; built on beans, whole grains, vegetables, fruit, nuts and seeds. Removes most dietary saturated fat and cholesterol at once.
LDL-C effect in studiesAbout 10% lower LDL-C and about 14% lower apoB in trials
This section shares information about dietary patterns and the research on them. lipid.site doesn't recommend any particular diet, and nothing here is medical or nutrition advice for you. Talk with your clinician or a registered dietitian before making big changes, especially if you have diabetes, kidney disease, an eating-disorder history, are pregnant or breastfeeding, or take blood thinners or other daily medicines. Food changes can work alongside cholesterol medicines; they usually don't replace a medicine your clinician prescribed.
Eat more
- Beans, lentils, tofu, tempeh and edamame
- Whole grains: oats, brown rice, quinoa, whole-wheat bread
- Vegetables and fruit
- Nuts, seeds and nut butters
- Fortified plant milks
Eat less
- All meat, poultry, fish, eggs and dairy
- Coconut oil and palm oil (plant fats that still raise LDL-C)
- Highly processed vegan junk food: fries, pastries, vegan cheese made from coconut oil
A typical day
- Breakfast: oatmeal with soy milk, ground flax, walnuts and berries
- Lunch: burrito bowl with black beans, brown rice, salsa, avocado and greens
- Dinner: chickpea and spinach curry with whole-wheat roti or brown rice
Who it may suit
People drawn to plant-based eating for health, ethical or environmental reasons, and those who want a clear set of rules.
Things to watch
- Vitamin B12 is essential and must come from a supplement or fortified foods.
- Also plan for vitamin D, iodine, calcium, iron, zinc and omega-3 (often via fortified foods or supplements).
- Coconut-based products and fried foods can keep LDL-C high on a vegan diet.
- LDL-C is only one factor; genetics, including Lp(a), still matter, and some lifelong plant-based eaters still need medicine.
- Pregnancy, children and older adults: plan with a dietitian.
Tell me more
A 2023 meta-analysis of 30 randomized trials (about 2,400 people) found vegetarian and vegan diets lowered LDL-C by about 12 mg/dL (0.30 mmol/L, roughly 10%) and apoB by about 13 mg/dL (roughly 14%) compared with omnivore diets. Vegan and vegetarian diets were analyzed together, and most trials were short.
Evidence strength: strong means several good trials agree; moderate means trials agree but are small, short or varied; limited means a few small trials or mostly indirect evidence. LDL-C numbers are averages from studies. Your own result can be larger, smaller or zero.
- Cost: can be very cheap built on beans and grains; specialty vegan products cost more.
- Effort: moderate learning curve, then routine.
- Eating out: easier every year; Indian, Ethiopian, Mexican and Asian menus help.
- Family meals can take negotiation; many people go plant-based at home and flexible elsewhere.
Posters report some of the largest LDL-C drops here, alongside stories of long-term vegans who still had high LDL-C or plaque because of genetics.
Themes from public online discussions. One person's experience can differ from yours.
Combines well with
Sources
- Koch CA, Kjeldsen EW, Frikke-Schmidt R. Vegetarian or vegan diets and blood lipids: a meta-analysis of randomized trials. Eur Heart J. 2023;44(28):2609-2622. PMID 37226630
- Lichtenstein AH, et al. 2021 Dietary guidance to improve cardiovascular health: a scientific statement from the American Heart Association. Circulation. 2021;144(23):e472-e487. PMID 34724806
Your results will vary
Diet affects LDL-C differently from person to person. Two people on the same plan can see very different results, and genetics (including familial hypercholesterolemia and Lp(a)) set a floor that food alone may not move. The only way to know what a change does for you is to recheck your labs, usually after 6 to 12 weeks of sticking with it. Log your results here to see the trend.
Medicines still matter
If your clinician has recommended a statin or other medicine, changing your diet works together with it. Many people need both to reach their goal.
Reviewed by Kaustubh Dabhadkar, MD, on October 20, 2026. General education from published research. lipid.site is not a healthcare provider.