The Swap That May Lower Bad Cholesterol Levels

• Replacing red meat with plant proteins lowered total and LDL cholesterol in 36 trials.
• Mixed animal-and-plant protein diets slightly increased triglyceride levels.
• Small cholesterol changes can add up to meaningful heart health benefits over time.

A new analysis of diet studies suggests that swapping red meat for plant proteins can help support healthier cholesterol levels, and in turn, better heart health.

For their analysis, researchers from Spain reviewed dozens of clinical trials comparing red meat with other foods. They found that swapping red meat for plant proteins improved cholesterol levels, while replacing it with a mix of animal and plant proteins led to a small rise in triglycerides.

High cholesterol—especially high LDL or “bad” cholesterol—is a well-known risk factor for heart disease, heart attack and stroke.  Although the study didn’t track those outcomes directly, the cholesterol improvements suggest potential benefits over time. Published in Clinical Nutrition, it offers one of the most comprehensive looks yet at how red meat compares with other protein sources for heart health. Let’s break down what they found.

How Was the Study Conducted?

The study team conducted a systematic surge of randomized controlled trials published through April 2024. The studies compared diets that included red meat with those that replaced it with other foods. Comparison diets were grouped into four categories: high-quality plant proteins, animal proteins, a mix of animal and plant proteins and carbohydrate-rich foods.

The researchers used a type of analysis that let them compare different diet swaps across studies. They measured changes in cholesterol, triglycerides, blood pressure and C-reactive protein (CRP), a marker of inflammation.

What Did the Study Find?

The review included 36 clinical trials. When people replaced red meat with plant proteins, total cholesterol dropped by about 0.14 mmol/L and LDL cholesterol fell by 0.19 mmol/L—small changes that are still big enough to matter for heart health. The decrease in LDL cholesterol also passed what researchers call the “clinically meaningful” threshold, meaning it’s large enough to make a real difference over time.

When red meat was swapped for a mix of animal and plant proteins, triglycerides—fat found in your blood—went up slightly (about 0.21 mmol/L).

The study didn’t find major differences for blood pressure or inflammation, or when red meat was compared with other animal proteins or carbohydrate-rich foods. Because the studies were short-term, the study team rated the overall quality of the evidence low, noting that more long-term research is needed. Still, the results suggest that choosing plant proteins more often may offer benefits for your heart.

How Does This Apply to Real Life?

This study reinforces what many nutrition experts have been saying for years: it’s not just about limiting red meat in your diet—it’s what you replace it with. Replacing some meat based meals with plant proteins like beans, lentils, soy or nuts can help lower cholesterol and may support better health over time.

You don’t have to give up red meat entirely. Lean cuts in reasonable portions can fit into a balanced diet, especially alongside vegetables, whole grains and healthy fats. Still, swapping a few beef, pork or lamb meals each week for plant-based options may be an easy way to boost heart health.

Our Expert Take

A new study adds to a growing body of research showing that it’s not just the amount of red meat you eat that matters—it’s what replaces it. The improvements seen with plant proteins were modest, but even small shifts in cholesterol can translate into long-term heart health benefits. If you want to work on eating more plant protein, our dietitian-curated 7-Day High-Fiber Mediterranean Diet Meal Plan to Help Lower Cholesterol can help.