Researchers compared 110 adults who eat meat with those who eat only plants to see which group had healthier hearts. They found something surprising: both groups had similar heart disease risk overall. However, the quality of what people ate mattered a lot. People who ate meat and followed Mediterranean-style eating had better body composition, while vegetarians with high-quality diets had better cholesterol levels. The biggest takeaway? How well you eat matters more than whether you eat meat or not.

The Quick Take

  • What they studied: Whether eating meat or being vegetarian affects your heart disease risk, and how the quality of your diet plays a role
  • Who participated: 110 adults split into two equal groups: 55 who eat meat and 55 who are vegetarian. Researchers measured their cholesterol, body fat, muscle, and overall diet quality
  • Key finding: Both groups had similar heart disease risk over 10 years. But when people ate high-quality diets, meat-eaters had less body fat and vegetarians had better cholesterol levels
  • What it means for you: You don’t have to become vegetarian to protect your heart. What matters most is eating a high-quality diet—whether that includes meat or not. Focus on eating well rather than worrying about which diet type to follow

The Research Details

This study took a snapshot approach, looking at 110 people at one point in time rather than following them over years. Researchers divided participants into two groups: those who eat meat (omnivorous) and those who don’t (vegetarian). They measured several things: cholesterol levels from blood samples, body fat and muscle using a special scanning machine, and diet quality using questionnaires that asked what people typically eat. For meat-eaters, they checked how well people followed a Mediterranean diet (lots of vegetables, olive oil, fish). For vegetarians, they used a different scoring system focused on plant-based foods. This approach let them compare the groups at the same time point rather than waiting years to see health changes.

Cross-sectional studies like this are useful for finding patterns and connections between diet and health. While they can’t prove one thing causes another, they help researchers understand what’s happening in real life. By measuring actual blood work and body composition rather than just asking people about their health, the study provides solid evidence about how different diets affect measurable health markers

The study’s strengths include using objective measurements (blood tests and body scans) rather than relying only on what people remember eating. The equal split between groups (55 each) helps with fair comparison. However, because it’s a snapshot study, we can’t be certain that diet caused the differences—other lifestyle factors might play a role. The study was also relatively small, so findings might not apply to everyone. Published in Scientific Reports, a well-respected journal, which suggests the research met quality standards

What the Results Show

The most striking finding was that both meat-eaters and vegetarians had similar overall heart disease risk when looking at 10-year predictions. This surprised many people who assume vegetarians automatically have healthier hearts. However, when researchers looked at specific blood markers, meat-eaters had higher total cholesterol and LDL cholesterol (the ‘bad’ kind). Vegetarians, on the other hand, had lower cholesterol overall but showed less muscle mass in their arms and legs. When the researchers focused only on people eating high-quality diets, the picture became clearer: meat-eaters with good diet quality had less body fat and less dangerous belly fat, while vegetarians with good diet quality had the best cholesterol numbers. This suggests both diet types can be healthy when done well

The research revealed that diet quality was the real star of the show. People in both groups who ate high-quality diets had better protection against high cardiovascular risk. For meat-eaters, following a Mediterranean diet pattern (rich in vegetables, olive oil, fish, and whole grains) was protective. For vegetarians, eating a variety of whole plant foods rather than processed plant-based products was protective. Interestingly, vegetarian men had noticeably less arm and leg muscle compared to meat-eating men, which could be important for strength and mobility as people age

Previous research has often suggested vegetarians have lower heart disease risk, but this study adds nuance to that picture. It aligns with growing evidence that diet quality matters more than diet type. Other recent studies have similarly found that a high-quality omnivorous diet can be just as heart-healthy as vegetarianism. This research supports the idea that the Mediterranean diet—whether followed by meat-eaters or adapted for vegetarians—is one of the healthiest eating patterns. The finding about muscle mass in vegetarians echoes other research suggesting plant-based eaters need to pay special attention to getting enough protein

This study has several important limitations. First, it’s a snapshot in time, so we can’t prove diet caused the health differences—other factors like exercise, stress, or sleep might explain the results. Second, the sample size of 110 people is relatively small, so results might not apply to everyone. Third, the study didn’t account for how long people had been following their diet, which could matter. Fourth, the study relied partly on people remembering what they eat, which isn’t always accurate. Finally, the groups might have differed in ways not measured, like exercise habits or family history of heart disease

The Bottom Line

If you eat meat: Focus on following a Mediterranean-style diet with lots of vegetables, whole grains, olive oil, and fish. Limit red meat and processed foods. This approach appears to support healthy body composition and heart health (moderate confidence). If you’re vegetarian: Eat a variety of whole plant foods including legumes, nuts, seeds, whole grains, and plenty of vegetables. Avoid relying too heavily on processed plant-based products. Pay attention to getting enough protein for muscle health (moderate confidence). For everyone: Diet quality matters more than whether you eat meat. Choose whole foods over processed ones, eat plenty of vegetables, and limit sugar and unhealthy fats (high confidence)

Anyone concerned about heart health should pay attention to these findings. People considering becoming vegetarian can feel reassured that they don’t have to make that change to protect their heart—a high-quality omnivorous diet works too. Vegetarians should note the findings about muscle mass and ensure they’re eating enough protein. People already following Mediterranean diets have evidence supporting their choice. This research is less relevant for people with existing heart disease, who should follow their doctor’s specific recommendations

Changes in cholesterol levels can appear within 2-4 weeks of improving diet quality. Changes in body fat and muscle take longer—typically 8-12 weeks of consistent eating before you’d see measurable differences. Heart disease risk reduction develops over months and years of maintaining a high-quality diet. Don’t expect overnight changes; think of this as a long-term investment in your health

Want to Apply This Research?

  • Track daily diet quality score by logging meals and rating them as ‘whole foods’ or ‘processed.’ Aim for 80% whole foods daily. Also track weekly cholesterol or lipid panel results if available, and monthly body composition changes through measurements or photos
  • Set a specific goal like ‘Add one Mediterranean-style meal daily’ or ‘Include a plant-based protein source at each meal.’ Use the app to plan meals in advance, set reminders for grocery shopping focused on whole foods, and log meals to build awareness of diet quality patterns
  • Weekly: Review diet quality percentage and identify which meals were highest quality. Monthly: Check body measurements (waist circumference, weight) and energy levels. Quarterly: If possible, get blood work done to track cholesterol and other markers. Use the app’s trend feature to visualize improvements over 3-6 months

This research is informational and should not replace personalized medical advice. If you have existing heart disease, high cholesterol, or other health conditions, consult your doctor or registered dietitian before making significant dietary changes. Individual results vary based on genetics, overall lifestyle, and other health factors. This study was conducted at one point in time and cannot prove that diet changes will definitely improve your health. Always discuss major dietary changes with your healthcare provider, especially if you take medications that interact with food