lipid.siteVegetarian (lacto-ovo)
No meat, poultry or fish, but keeps eggs and dairy. A gentler step than vegan with much of the same LDL-C benefit when dairy fat stays modest.
LDL-C effect in studiesAbout 10% lower LDL-C in pooled trials (vegetarian and vegan combined)
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 and other plant protein
- Whole grains, vegetables and fruit
- Nuts and seeds
- Low-fat yogurt and milk; eggs in moderation
Eat less
- Meat, poultry and fish
- Butter, ghee, cream and full-fat cheese (the main LDL-C trap for vegetarians)
- Fried snacks and sweets
A typical day
- Breakfast: veggie omelet or tofu scramble with whole-grain toast
- Lunch: lentil soup with a big salad and a little feta
- Dinner: bean and vegetable enchiladas with salsa and a side of greens
Who it may suit
People who want to drop meat but keep eggs and dairy, and families with mixed preferences.
Things to watch
- Full-fat dairy and ghee can cancel much of the benefit.
- Vitamin B12 can still run low; check with your clinician.
- Iron and omega-3 deserve some planning.
Tell me more
The same 2023 meta-analysis of 30 trials that pooled vegetarian and vegan diets found about 10% lower LDL-C and 14% lower apoB versus omnivore diets. Results depend heavily on dairy fat: a vegetarian diet heavy in cheese, cream or ghee may not lower LDL-C much.
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: usually lower than an omnivore diet.
- Effort: low to moderate.
- Eating out: easy at most restaurants.
- Widely practiced in many cultures, which makes recipes easy to find.
Some vegetarians are surprised their LDL-C stayed high until they cut back on cheese, paneer and ghee.
Themes from public online discussions. One person's experience can differ from yours.
Combines well with
Sources
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.