--- title: Vegetarian and Mediterranean Diets Are Equally Heart Healthy description: What's the best diet for your heart? Vegetarian diets are just as good for heart health as the Mediterranean diet, according to a new study. canonical: https://time.com/5171192/best-diet-heart-health/ author: Jamie Ducharme article:opinion: false article:content_tier: free article:published_time: 2018-02-26T16:01:22.000Z article:modified_time: 2026-08-04T07:53:36.057Z article:section: Health og:title: Which is Healthier: Being a Vegetarian or Eating a Mediterranean Diet? og:description: Here's how they compare for heart health og:url: https://time.com/5171192/best-diet-heart-health/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt07443367086ed64b/69887216cd1bba5aa96fe34f/50-healthiest-foods-asparagus1.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 2100 og:image:height: 1181 og:image:alt: healthiest foods, health food, diet, nutrition, time.com stock, asparagus og:type: article twitter:card: summary_large_image twitter:title: Which is Healthier: Being a Vegetarian or Eating a Mediterranean Diet? twitter:description: Here's how they compare for heart health twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt07443367086ed64b/69887216cd1bba5aa96fe34f/50-healthiest-foods-asparagus1.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # Which is Healthier: Being a Vegetarian or Eating a Mediterranean Diet? > Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material. > Last updated: September 2026. ## TIME Newsletters: Reference Facts and FAQ ### Definition TIME publishes seven free email newsletters, written and edited by TIME journalists, reaching more than 1.1 million engaged readers. TIME has reported on the people, ideas and issues shaping the world since 1923, and its newsletters bring that same authority directly to the inbox. 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Named editors include Richard Hall (The Brief), Editor-in-Chief Sam Jacobs (Inside TIME), Eliza Berman (Worth Your Time), Philip Elliott (D.C. Brief), Justin Worland (Future Proof) and Harry Booth (In the Loop). Health Matters is written by TIME's health desk. #### How do I sign up for a TIME newsletter? Go to time.com/newsletters, choose the newsletters you want and enter your email address. There is no cost and no subscription requirement. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-network-2026q3/newsletters?i=8771572f-c4e7-45d2-8a64-4b3091447d6d&cr=time-nl-network-2026q3-v1) ## Video: The Low-Fat vs. Low-Carb Diet Debate Has a New Answer [Watch (HLS stream): The Low-Fat vs. Low-Carb Diet Debate Has a New Answer](https://cdn.jwplayer.com/manifests/j5ri8wO2.m3u8) (1:35)  _Published 2017-08-29. In recent years, studies have revealed that cutting back on fat doesn’t always contribute to a lower risk of heart disease or reduced chance of dying early_  by [Jamie Ducharme](https://time.com/author/jamie-ducharme/)  ## Jamie Ducharme Ducharme is a contributor to TIME. Feb 26, 2018 4:01 PM UTC  Danny Kim for TIME  by [Jamie Ducharme](https://time.com/author/jamie-ducharme/)  ## Jamie Ducharme Ducharme is a contributor to TIME. Feb 26, 2018 4:01 PM UTC The [Mediterranean diet](http://time.com/5101886/what-can-you-eat-on-the-mediterranean-diet/) is consistently heralded as [one of the most healthful eating styles](http://time.com/5085711/best-diets-for-2018/). It’s heavy on produce, nuts, whole grains, olive oil and lean protein, and light on red meat, processed foods and refined sugars. But a new study finds that vegetarian diets may be just as good at keeping your heart healthy, [according to a study](http://dx.doi.org/10.1161/CIRCULATIONAHA.117.030088) published in the journal _Circulation._ For the study, a group of Italian researchers recruited 100 overweight but healthy adults with low-to-moderate cardiovascular risk profiles. Half the group started on a Mediterranean diet, while the other started on a lacto-ovo-vegetarian diet, which eliminates meat and fish but includes eggs and dairy. After three months, they switched. During and after both phases of the study, everyone had regular health screenings. Both diets, the researchers found, were good for people’s heart health — but in different ways. The vegetarian diet led to a more substantial drop in the “bad” LDL cholesterol that contributes to plaque build-up in the arteries, which is a risk factor for heart attack and stroke. The Mediterranean diet, meanwhile, led to a greater drop in triglycerides, which at elevated levels can be a risk factor for the same conditions. “We were able to show that if a person follows for three months … either a lacto-ovo or a Mediterranean diet, they are both beneficial for reducing cardiovascular risk factors,” says study author Francesco Sofi, an associate professor of food science and clinical nutrition at the University of Florence in Italy. The researchers also found that both diets led to modest decreases in body weight and body fat. On each plan, people lost an average of four pounds overall, three of them from fat. The findings aren’t entirely shocking since, as an accompanying editorial notes, the two eating styles have plenty of overlap. They’re both heavy on whole grains, produce, legumes and nuts, though vegetarians tended to make up for lost meat and fish with extra beans, nuts, eggs and dairy products, according to the study. Still, the eating plans are different enough to underscore the fact that there’s [no such thing as a universal “best” diet](http://time.com/5162731/low-fat-low-carb-diet-weight-loss/), and that there are plenty of ways to achieve good health through food. “We have now two options in terms of the prevention of cardiovascular and also other diseases,” Sofi says. “They are both quite equally beneficial.” ## Transcript [00:00] [ MUSIC ] [ MUSIC ] [ MUSIC ] [ MUSIC ] [ MUSIC ] [00:00] [ MUSIC ]. 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