If a diet has one signature effect on the blood, for plant-based eating it is cholesterol. Low saturated fat plus high fibre pushes LDL down, and the trials back it up.
Vegan Brief·Evidence last reviewed July 16, 2026
This is a summary of the cited evidence, not medical advice.
EffectLower total and LDL cholesterol
WhyLow saturated fat, high fibre
In a trialLDL down 13.5 vs 3.4 mg/dL
01
Why plants move cholesterol
Cholesterol in the blood responds strongly to two things a plant-based diet naturally supplies: little saturated fat and a lot of fibre. The Academy of Nutrition and Dietetics ties the two together.
Primary source 01 / 02
Low intake of saturated fat and high intakes of vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds (all rich in fiber and phytochemicals) are characteristics of vegetarian and vegan diets that produce lower total and low-density lipoprotein cholesterol levels and better serum glucose control.
A 74-week randomised trial compared a low-fat vegan diet with the standard diabetes diet. Before any changes to cholesterol medication, the vegan group's numbers fell further.
Primary source 02 / 02
total cholesterol decreased by 20.4 and 6.8 mg/dL in the vegan and conventional diet groups, respectively (P = 0.01); LDL cholesterol decreased by 13.5 and 3.4 mg/dL in the vegan and conventional groups, respectively (P = 0.03).
A drop of roughly 13.5 versus 3.4 mg/dL in LDL is a meaningful gap, and it lines up with the mechanism: cut the saturated fat, add the fibre, and LDL comes down. This is one of the most consistent findings behind the case that plant-based diets are good for the heart, which we cover separately.
Plant-based diets and heart diseaseThe heart-disease evidence is genuinely good for plant-based eating, and honest reporting includes the one finding that cut the other way: stroke.
Plant-based diets and blood pressurePlant-based eating lowers blood pressure by a few millimetres of mercury, small for one person but the kind of shift that moves population risk.
Plant-based diets and type 2 diabetesVegetarians and vegans get type 2 diabetes far less often, and a vegan diet helps manage it, though the trial effect on blood sugar is real and modest, not a cure.
Frequently asked
Does a vegan diet lower cholesterol?
Yes. Vegan and vegetarian diets are low in saturated fat and high in fibre, which lowers total and LDL cholesterol. A randomised trial found a low-fat vegan diet cut LDL more than a conventional diabetes diet.
How much can a plant-based diet lower LDL?
It varies, but in one trial the vegan group's LDL fell by about 13.5 mg/dL against 3.4 mg/dL on the conventional diet. The size of the drop depends on the starting diet and how strictly the change is made.
The primary sources
The documents this page quotes. Read them yourself.
