Meta-Analysis of 30 Trials: Vegetarian and Vegan Diets Cut Cholesterol and ApoB

Vegetarian and vegan diets lower cholesterol, cutting LDL by about 10% and artery-clogging apolipoprotein B by 14%, according to a meta-analysis of 30 randomised trials.

Researchers at Rigshospitalet and the University of Copenhagen pooled 30 trials with 2,372 participants that compared plant-based diets with omnivorous diets. Total cholesterol fell by 0.34 mmol/L, LDL cholesterol by 0.30 mmol/L and apoB by 12.92 mg/dL, and the effects were similar across ages, continents, body weights and health status. The study is published in the European Heart Journal.

The researchers say the apoB drop is about a third of the effect of cholesterol-lowering statins. Senior author Professor Ruth Frikke-Schmidt told Fortune:

Importantly, we found similar results across continents, ages, different ranges of body mass index, and among people in different states of health.

Oats, beans, nuts and vegetables in place of meat and butter are the classic cholesterol-busting swap.

It follows the Stanford trial in which swapping meat for plant-based meat lowered cholesterol, and last year's meta-analysis of 844,000 people linking vegetarian diets to 21% lower heart disease risk.

Your arteries will thank you!