Table of ContentsView AllTable of ContentsVegan Diet BenefitsPlant-Based Cholesterol BenefitsWhat To EatCooking Tips
Table of ContentsView All
View All
Table of Contents
Vegan Diet Benefits
Plant-Based Cholesterol Benefits
What To Eat
Cooking Tips
A vegan diet is typically low in cholesterol. Eating a plant-based diet ideally includes a wide variety of vegetables, including fermented plant foods, fruits, whole grains, nuts and seeds, soy and plant-based dairy alternatives, and plant-based oils such as olive and grapeseed. For people who areprone to high cholesterol levels, veganism may be a lifestyle modification to consider.However, highly processed plant-based foods can be just as unhealthy as non-vegan options for people prone to high cholesterol. Products like faux meats, ice creams, coffee creamers, vegan cheeses, and snack foods can be high insaturated fatfrom coconut or palm oil which can raise cholesterol levels.Verywell / Ellen LindnerBenefits of a Vegan DietIf you follow a vegan diet that’s low in processed foods and high in fruits and vegetables, seeds and nuts, and plant-based oils, you’ll experience myriad health benefits such as better gut health, blood sugar, and cholesterol levels due to high fiber consumption.Other potential health benefits include:Reduced LDL cholesterolLower heart disease riskWeight loss and/or healthy weight maintenanceBetter blood sugar control and prevention of type 2 diabetesLower cancer riskSlowing the progression of Alzheimer’s diseaseFewer arthritis symptomsCholesterol ExplainedCholesterolconsists of fat (lipid) molecules that move through the blood.High-density lipoprotein (HDL) cholesterolcarries excess cholesterol away from the arteries and back to the liver, where it is removed from the body.Low-density lipoprotein (LDL) cholesterolhas a high cholesterol composition. When there’s an LDL excess (because of a high calorie, high saturated fat diet), excess LDL cholesterol seeps through artery walls and oxidizes. Resulting inflammation leads toplaqueformation within the walls of arteries, the first sign ofatherosclerosis.The Cholesterol Benefits of Plant-Based EatingIn most cases, plant-based diets (vegetarian and/or vegan) are lower in saturated fat than omnivorous diets (in which both meat and plants are eaten). While the quality of your food choices remains important, other factors can influence your cholesterol levels as well, like:GeneticsLevel of physical activityHigh alcohol consumptionSmokingA diet high in refined carbohydratesAgeIn a meta-analysis, researchers reviewed 39 studies that included either controlled trials or observational studies examining the effects of a four-week plant-based diet on plasma lipids. Plant-based diets were linked to lower total cholesterol levels but with no differences intriglycerideconcentrations (a common type of fat in the blood).Research also shows a link between a vegan diet and reduced risk of cardiovascular disease and mortality, when compared to diets that include red meat. Omnivorous diets show an association with an increase in cardiovascular mortality.One meta-study examined the total results of seven studies with 124,705 participants. Researchers discovered that plant-based eaters had 29% lower ischemic heart disease mortality than meat and dairy eaters.Other studies show that plant-based eating may be helpful in the treatment and management of high blood pressure,diverticular disease, and eye cataracts.What to EatAlmost all plant foods are free of saturated fat. However, a few, like refined coconut oil and palm oil, contain high amounts. Nuts and seeds are another source but in much lower amounts.The current American Heart Association/American College of Cardiology guideline advises cutting saturated fat to 5% to 6% of your total daily calories if you have elevated LDL cholesterol and less than 10% if your levels are within the normal range.So, for someone eating around 1,800 calories per day, with elevated LDL, 108 calories or less should be coming from saturated fat (or about 12 grams). One tablespoon of coconut oil contains 12 grams of saturated fat.It’s important to read labels carefully and avoid assuming that products labeled plant-based or vegan are healthy. Many vegan foods are heavily processed, like vegan deli meats, vegan beef, pork, and chicken, as well as dairy alternatives (e.g., cheese, butter, ice cream, coffee creamers), snack foods, and desserts. These foods often contain high amounts of saturated fat that may raise your LDL cholesterol levels.For example, faux burgers can contain as much (Beyond Bugers) or more (Impossible Burgers) saturated fat than a 10% lean beef hamburger of similar size.If you’re craving a meatless burger, consider eating a veggie patty made with olive or avocado oils.If you are concerned you won’t get enough nutrients or healthy fats in your diet, be reassured that you can meet your daily unsaturated fat, protein, and calcium requirements from the following plant-based dairy products:Nut milks (almond, cashew, macadamia)Soy milkHemp milkFlax milkPea milkVegan alternatives for omega-3s include chia seeds, ground flaxseeds, hemp seeds, seaweed, soybeans, and walnuts.Iron sources include dark leafy greens, but also:BeansBlackstrap molassesDried fruits like figs, apricots, and prunesLentilsPeasWhole grains and iron-fortified cerealsThe Importance of Vitamin B12Vegan sources of vitamin B12, a necessary nutrient that helps make red blood cells, prevent anemia, and protect nerve cells, include iron-fortified cereals and soy foods, mushrooms, nori, andnutritional yeast. However, experts recommend taking a quality vitamin B12 supplement daily when following a vegetarian or vegan diet.Heart Healthy Vegan Meal PlanIf you’re considering following a heart-healthy vegan eating plan and need direction in what to prepare for breakfast, lunch, and dinner, below are some meal ideas:BreakfastBanana oatmeal cookies (made with banana, oatmeal, cinnamon,and peanut butter)Chia pudding (ingredients include chia seeds, any nut milk, rice or oat milk, fruit, maple syrup)Black beans and avocado on honey-free whole-grain toastLunchArugula salad with red beans and balsamic dressingKale and quinoa lunch bowl (ingredients include chickpeas, bell peppers, carrots, and tangy dressing)Chickpea flour crepe with vegetable and mushroom fillingDinnerSoba noodles with sugar snap peas, carrots and other vegetablesPotato and onion stuffed peppersTomato, cucumber, bell pepper, herb pasta salad with a lemon vinaigretteWhat Vegan Foods Should You Avoid in the Grocery Store?Avoid vegan foods that are processed and have high amounts of sodium and saturated fats like faux meats, cheese, frozen vegan meals that come with heavy sauces, and some canned vegetables and vegetable broths that are very high in sodium.Cooking Tips To Lower Saturated FatWhile eliminating animal-based protein from your diet will dramatically reduce your saturated fat intake and help with reducing your LDL cholesterol, keep in mind that excess oil and fat from nuts can sneak into your recipes.Some tips on how to reduce cooking or baking with oil include the following:Instead of frying, grill, bake, or steam.Miss the crunch of fried foods? Consider am air fryer.Stir-fry with vegetable broth or water.Use high-quality non-stick pans.Nut butters are a good alternative to vegan butters high in trans fat but keep measurements to one-half an ounce. Also, consider fruit purees (like apple sauce) as a binding agent when you bake.Consider using spray vegetable oils for salads, sauteing, and even baking. There are several organic options available at your local grocery store or health food store.Nuts are packed with good fats and are excellent for snacking and including in recipes. However, because they are high in calories, try to limit serving sizes to about a palm-sized handful.Important Resources for VegansVeganism allows for a balanced and nutrient-rich diet, but if you often eat faux meats and other processed products that include high amounts of saturated fats, your risk of high cholesterol increases. To learn more about veganism, nutrition, and other plant-based diets, visit these sites:NutritionFacts.orgVegan HealthVegan LifeFood Revolution NetworkSummaryNutritionally, a vegan diet provides all the nutrients needed for health except for vitamin B12. While a vegan diet is typically low in cholesterol, food choices are crucial to gaining the health benefits associated with this lifestyle.Processed vegan food options like faux meats, dairy alternatives, and snack foods can be high in saturated fat which can lead to high cholesterol, and some may be as unhealthy as non-vegan options.
A vegan diet is typically low in cholesterol. Eating a plant-based diet ideally includes a wide variety of vegetables, including fermented plant foods, fruits, whole grains, nuts and seeds, soy and plant-based dairy alternatives, and plant-based oils such as olive and grapeseed. For people who areprone to high cholesterol levels, veganism may be a lifestyle modification to consider.
However, highly processed plant-based foods can be just as unhealthy as non-vegan options for people prone to high cholesterol. Products like faux meats, ice creams, coffee creamers, vegan cheeses, and snack foods can be high insaturated fatfrom coconut or palm oil which can raise cholesterol levels.
Verywell / Ellen Lindner
Benefits of a Vegan Diet
If you follow a vegan diet that’s low in processed foods and high in fruits and vegetables, seeds and nuts, and plant-based oils, you’ll experience myriad health benefits such as better gut health, blood sugar, and cholesterol levels due to high fiber consumption.
Other potential health benefits include:
Cholesterol ExplainedCholesterolconsists of fat (lipid) molecules that move through the blood.High-density lipoprotein (HDL) cholesterolcarries excess cholesterol away from the arteries and back to the liver, where it is removed from the body.Low-density lipoprotein (LDL) cholesterolhas a high cholesterol composition. When there’s an LDL excess (because of a high calorie, high saturated fat diet), excess LDL cholesterol seeps through artery walls and oxidizes. Resulting inflammation leads toplaqueformation within the walls of arteries, the first sign ofatherosclerosis.
Cholesterol Explained
Cholesterolconsists of fat (lipid) molecules that move through the blood.High-density lipoprotein (HDL) cholesterolcarries excess cholesterol away from the arteries and back to the liver, where it is removed from the body.Low-density lipoprotein (LDL) cholesterolhas a high cholesterol composition. When there’s an LDL excess (because of a high calorie, high saturated fat diet), excess LDL cholesterol seeps through artery walls and oxidizes. Resulting inflammation leads toplaqueformation within the walls of arteries, the first sign ofatherosclerosis.
Cholesterolconsists of fat (lipid) molecules that move through the blood.High-density lipoprotein (HDL) cholesterolcarries excess cholesterol away from the arteries and back to the liver, where it is removed from the body.
Low-density lipoprotein (LDL) cholesterolhas a high cholesterol composition. When there’s an LDL excess (because of a high calorie, high saturated fat diet), excess LDL cholesterol seeps through artery walls and oxidizes. Resulting inflammation leads toplaqueformation within the walls of arteries, the first sign ofatherosclerosis.
The Cholesterol Benefits of Plant-Based Eating
In most cases, plant-based diets (vegetarian and/or vegan) are lower in saturated fat than omnivorous diets (in which both meat and plants are eaten). While the quality of your food choices remains important, other factors can influence your cholesterol levels as well, like:
In a meta-analysis, researchers reviewed 39 studies that included either controlled trials or observational studies examining the effects of a four-week plant-based diet on plasma lipids. Plant-based diets were linked to lower total cholesterol levels but with no differences intriglycerideconcentrations (a common type of fat in the blood).
Research also shows a link between a vegan diet and reduced risk of cardiovascular disease and mortality, when compared to diets that include red meat. Omnivorous diets show an association with an increase in cardiovascular mortality.
One meta-study examined the total results of seven studies with 124,705 participants. Researchers discovered that plant-based eaters had 29% lower ischemic heart disease mortality than meat and dairy eaters.
Other studies show that plant-based eating may be helpful in the treatment and management of high blood pressure,diverticular disease, and eye cataracts.
What to Eat
Almost all plant foods are free of saturated fat. However, a few, like refined coconut oil and palm oil, contain high amounts. Nuts and seeds are another source but in much lower amounts.
The current American Heart Association/American College of Cardiology guideline advises cutting saturated fat to 5% to 6% of your total daily calories if you have elevated LDL cholesterol and less than 10% if your levels are within the normal range.
So, for someone eating around 1,800 calories per day, with elevated LDL, 108 calories or less should be coming from saturated fat (or about 12 grams). One tablespoon of coconut oil contains 12 grams of saturated fat.
It’s important to read labels carefully and avoid assuming that products labeled plant-based or vegan are healthy. Many vegan foods are heavily processed, like vegan deli meats, vegan beef, pork, and chicken, as well as dairy alternatives (e.g., cheese, butter, ice cream, coffee creamers), snack foods, and desserts. These foods often contain high amounts of saturated fat that may raise your LDL cholesterol levels.
For example, faux burgers can contain as much (Beyond Bugers) or more (Impossible Burgers) saturated fat than a 10% lean beef hamburger of similar size.If you’re craving a meatless burger, consider eating a veggie patty made with olive or avocado oils.
If you are concerned you won’t get enough nutrients or healthy fats in your diet, be reassured that you can meet your daily unsaturated fat, protein, and calcium requirements from the following plant-based dairy products:
Vegan alternatives for omega-3s include chia seeds, ground flaxseeds, hemp seeds, seaweed, soybeans, and walnuts.
Iron sources include dark leafy greens, but also:
The Importance of Vitamin B12Vegan sources of vitamin B12, a necessary nutrient that helps make red blood cells, prevent anemia, and protect nerve cells, include iron-fortified cereals and soy foods, mushrooms, nori, andnutritional yeast. However, experts recommend taking a quality vitamin B12 supplement daily when following a vegetarian or vegan diet.
The Importance of Vitamin B12
Vegan sources of vitamin B12, a necessary nutrient that helps make red blood cells, prevent anemia, and protect nerve cells, include iron-fortified cereals and soy foods, mushrooms, nori, andnutritional yeast. However, experts recommend taking a quality vitamin B12 supplement daily when following a vegetarian or vegan diet.
Heart Healthy Vegan Meal Plan
If you’re considering following a heart-healthy vegan eating plan and need direction in what to prepare for breakfast, lunch, and dinner, below are some meal ideas:
Breakfast
Lunch
Dinner
What Vegan Foods Should You Avoid in the Grocery Store?Avoid vegan foods that are processed and have high amounts of sodium and saturated fats like faux meats, cheese, frozen vegan meals that come with heavy sauces, and some canned vegetables and vegetable broths that are very high in sodium.
What Vegan Foods Should You Avoid in the Grocery Store?
Avoid vegan foods that are processed and have high amounts of sodium and saturated fats like faux meats, cheese, frozen vegan meals that come with heavy sauces, and some canned vegetables and vegetable broths that are very high in sodium.
Cooking Tips To Lower Saturated Fat
While eliminating animal-based protein from your diet will dramatically reduce your saturated fat intake and help with reducing your LDL cholesterol, keep in mind that excess oil and fat from nuts can sneak into your recipes.
Some tips on how to reduce cooking or baking with oil include the following:
Important Resources for VegansVeganism allows for a balanced and nutrient-rich diet, but if you often eat faux meats and other processed products that include high amounts of saturated fats, your risk of high cholesterol increases. To learn more about veganism, nutrition, and other plant-based diets, visit these sites:NutritionFacts.orgVegan HealthVegan LifeFood Revolution Network
Important Resources for Vegans
Veganism allows for a balanced and nutrient-rich diet, but if you often eat faux meats and other processed products that include high amounts of saturated fats, your risk of high cholesterol increases. To learn more about veganism, nutrition, and other plant-based diets, visit these sites:NutritionFacts.orgVegan HealthVegan LifeFood Revolution Network
Veganism allows for a balanced and nutrient-rich diet, but if you often eat faux meats and other processed products that include high amounts of saturated fats, your risk of high cholesterol increases. To learn more about veganism, nutrition, and other plant-based diets, visit these sites:
Summary
Nutritionally, a vegan diet provides all the nutrients needed for health except for vitamin B12. While a vegan diet is typically low in cholesterol, food choices are crucial to gaining the health benefits associated with this lifestyle.
Processed vegan food options like faux meats, dairy alternatives, and snack foods can be high in saturated fat which can lead to high cholesterol, and some may be as unhealthy as non-vegan options.
13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Yokoyama Y, Levin SM, Barnard ND.Association between plant-based diets and plasma lipids: a systematic review and meta-analysis.Nutr Rev. 2017;75(9):683-698. doi:10.1093/nutrit/nux030MD Anderson Cancer Center.5 benefits of a plant-based diet.Katonova A, Sheardova K, Amlerova J, Angelucci F, Hort J.Effect of a Vegan Diet on Alzheimer’s Disease.Int J Mol Sci. 2022;23(23):14924. Published 2022 Nov 29. doi:10.3390/ijms232314924Arthritis Foundation.Do Vegan or Vegetarian Diets Help Reduce Arthritis Inflammation?American Heart Association.HDL (food) LDL (bad) cholesterol and triglycerides.Harvard Health Publishing - Harvard Medical School.Sliding scale for LDL: how low should you go?Mayo Clinic.High cholesterol.Tuso PJ, Ismail MH, Ha BP, Bartolotto C.Nutritional update for physicians: plant-based diets.Perm J. 2013;17(2):61-66. doi:10.7812/TPP/12-085Alexander S, Ostfeld RJ, Allen K, Williams KA.A plant-based diet and hypertension.J Geriatr Cardiol. 2017;14(5):327–330. doi:10.11909/j.issn.1671-5411.2017.05.014Sacks FM, Lichtenstein AH, Wu JHY, et al.Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association [published correction appears in Circulation]. 2017 Sep 5;136(10):e195. doi: 10.1161/CIR.0000000000000529].Circulation. 2017;136(3):e1-e23. doi:10.1161/CIR.0000000000000510Harvard Health Publishing - Harvard Medical School.Impossible and Beyond: How healthy are these meatless burgers?NHS.The vegan diet.Niklewicz A, Smith AD, Smith A, et al.The importance of vitamin B12for individuals choosing plant-based diets.Eur J Nutr. 2023;62(3):1551-1559. doi:10.1007/s00394-022-03025-4
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Yokoyama Y, Levin SM, Barnard ND.Association between plant-based diets and plasma lipids: a systematic review and meta-analysis.Nutr Rev. 2017;75(9):683-698. doi:10.1093/nutrit/nux030MD Anderson Cancer Center.5 benefits of a plant-based diet.Katonova A, Sheardova K, Amlerova J, Angelucci F, Hort J.Effect of a Vegan Diet on Alzheimer’s Disease.Int J Mol Sci. 2022;23(23):14924. Published 2022 Nov 29. doi:10.3390/ijms232314924Arthritis Foundation.Do Vegan or Vegetarian Diets Help Reduce Arthritis Inflammation?American Heart Association.HDL (food) LDL (bad) cholesterol and triglycerides.Harvard Health Publishing - Harvard Medical School.Sliding scale for LDL: how low should you go?Mayo Clinic.High cholesterol.Tuso PJ, Ismail MH, Ha BP, Bartolotto C.Nutritional update for physicians: plant-based diets.Perm J. 2013;17(2):61-66. doi:10.7812/TPP/12-085Alexander S, Ostfeld RJ, Allen K, Williams KA.A plant-based diet and hypertension.J Geriatr Cardiol. 2017;14(5):327–330. doi:10.11909/j.issn.1671-5411.2017.05.014Sacks FM, Lichtenstein AH, Wu JHY, et al.Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association [published correction appears in Circulation]. 2017 Sep 5;136(10):e195. doi: 10.1161/CIR.0000000000000529].Circulation. 2017;136(3):e1-e23. doi:10.1161/CIR.0000000000000510Harvard Health Publishing - Harvard Medical School.Impossible and Beyond: How healthy are these meatless burgers?NHS.The vegan diet.Niklewicz A, Smith AD, Smith A, et al.The importance of vitamin B12for individuals choosing plant-based diets.Eur J Nutr. 2023;62(3):1551-1559. doi:10.1007/s00394-022-03025-4
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Yokoyama Y, Levin SM, Barnard ND.Association between plant-based diets and plasma lipids: a systematic review and meta-analysis.Nutr Rev. 2017;75(9):683-698. doi:10.1093/nutrit/nux030MD Anderson Cancer Center.5 benefits of a plant-based diet.Katonova A, Sheardova K, Amlerova J, Angelucci F, Hort J.Effect of a Vegan Diet on Alzheimer’s Disease.Int J Mol Sci. 2022;23(23):14924. Published 2022 Nov 29. doi:10.3390/ijms232314924Arthritis Foundation.Do Vegan or Vegetarian Diets Help Reduce Arthritis Inflammation?American Heart Association.HDL (food) LDL (bad) cholesterol and triglycerides.Harvard Health Publishing - Harvard Medical School.Sliding scale for LDL: how low should you go?Mayo Clinic.High cholesterol.Tuso PJ, Ismail MH, Ha BP, Bartolotto C.Nutritional update for physicians: plant-based diets.Perm J. 2013;17(2):61-66. doi:10.7812/TPP/12-085Alexander S, Ostfeld RJ, Allen K, Williams KA.A plant-based diet and hypertension.J Geriatr Cardiol. 2017;14(5):327–330. doi:10.11909/j.issn.1671-5411.2017.05.014Sacks FM, Lichtenstein AH, Wu JHY, et al.Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association [published correction appears in Circulation]. 2017 Sep 5;136(10):e195. doi: 10.1161/CIR.0000000000000529].Circulation. 2017;136(3):e1-e23. doi:10.1161/CIR.0000000000000510Harvard Health Publishing - Harvard Medical School.Impossible and Beyond: How healthy are these meatless burgers?NHS.The vegan diet.Niklewicz A, Smith AD, Smith A, et al.The importance of vitamin B12for individuals choosing plant-based diets.Eur J Nutr. 2023;62(3):1551-1559. doi:10.1007/s00394-022-03025-4
Yokoyama Y, Levin SM, Barnard ND.Association between plant-based diets and plasma lipids: a systematic review and meta-analysis.Nutr Rev. 2017;75(9):683-698. doi:10.1093/nutrit/nux030
MD Anderson Cancer Center.5 benefits of a plant-based diet.
Katonova A, Sheardova K, Amlerova J, Angelucci F, Hort J.Effect of a Vegan Diet on Alzheimer’s Disease.Int J Mol Sci. 2022;23(23):14924. Published 2022 Nov 29. doi:10.3390/ijms232314924
Arthritis Foundation.Do Vegan or Vegetarian Diets Help Reduce Arthritis Inflammation?
American Heart Association.HDL (food) LDL (bad) cholesterol and triglycerides.
Harvard Health Publishing - Harvard Medical School.Sliding scale for LDL: how low should you go?
Mayo Clinic.High cholesterol.
Tuso PJ, Ismail MH, Ha BP, Bartolotto C.Nutritional update for physicians: plant-based diets.Perm J. 2013;17(2):61-66. doi:10.7812/TPP/12-085
Alexander S, Ostfeld RJ, Allen K, Williams KA.A plant-based diet and hypertension.J Geriatr Cardiol. 2017;14(5):327–330. doi:10.11909/j.issn.1671-5411.2017.05.014
Sacks FM, Lichtenstein AH, Wu JHY, et al.Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association [published correction appears in Circulation]. 2017 Sep 5;136(10):e195. doi: 10.1161/CIR.0000000000000529].Circulation. 2017;136(3):e1-e23. doi:10.1161/CIR.0000000000000510
Harvard Health Publishing - Harvard Medical School.Impossible and Beyond: How healthy are these meatless burgers?
NHS.The vegan diet.
Niklewicz A, Smith AD, Smith A, et al.The importance of vitamin B12for individuals choosing plant-based diets.Eur J Nutr. 2023;62(3):1551-1559. doi:10.1007/s00394-022-03025-4
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