Link between plant-based diet and heart health confirmed

There is already a great deal of scientific evidence showing how a plant-based diet directly benefits health in the short and long term. (This is also a victory for the environment.) But confirmation keeps coming. This month, not one, but two new studies have strengthened the link between a plant-based diet and heart health as well as longevity.

Both published in the Journal of the American Heart Association, the first study, titled “A Plant-Centered Diet and Risk of Incident Cardiovascular Disease during Young to Middle Adulthood” considered data from 4,946 people from 1986 to 2016. Researchers found that a diet based on plants was directly linked to a lower risk of heart disease, which is the leading cause of death in the United States

The second study looked specifically at postmenopausal women. Participants followed the Wallet Diet, a diet that emphasizes plant protein, soluble fiber, fruit, and monounsaturated fat. Like the other study, the researchers found that this way of eating was linked to better heart health. Together, these studies show that a plant-based diet can benefit anyone, regardless of their age. Read on to learn more about the studies directly from researchers and see how you can apply the information to your own life.

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Inside the link between a plant-based diet and heart health and longevity

Plant-based diets may be a central topic of conversation today, but in 1986, when researchers in the first study began collecting data, that certainly wasn’t the movement it is. today. David Jacobs, PhD, one of the study’s authors, explains that the aim of the study was to see if there was a link between a diet centered on plant-based foods and lower risk. of cardiovascular disease.

Participants’ diets were assessed over a 30-year period using a scoring system made up of 46 different food groups. The food groups have been divided into subgroups based on their known links to heart disease. These subgroups included “beneficial” foods (such as fruits, vegetables, beans, nuts, and whole grains), “junk” foods (including fried foods, red meat, and processed foods) and “neutral” foods (such as non-fried potatoes, refined grains, lean meats and shellfish). Participants had eight exams over the 30 years that included lab tests, physical measurements, medical history, and assessment of lifestyle factors. The results show a strong link: People who ate the most nutrient-dense plant foods and less animal products had a 52% lower risk of developing cardiovascular disease than those who did not have a focused diet. on nutrient-dense plant foods.

Variety is an essential part of the diet for heart health

There is one more particularly interesting result to note. While nutrient-dense plant foods were the main driver of a high score, certain animal products also contributed, such as fish, chicken, and dairy products. This indicates that you don’t have to give up animal products entirely in order to eat with heart health in mind. Dr Jacobs also points out that no particular food was linked to a reduced risk of heart disease. “What we discovered is that you have to eat a variety of [nutrient-dense] food, ”he says.

The wallet diet study began collecting data in 1993 – again, long before plant-based diet was a term we said on reg. Andrea Glenn MSc, RD, one of the study’s authors, says there was already scientific evidence linking the wallet diet to lower blood pressure levels and less inflammation. “But we weren’t sure if the effects would translate into a decrease in cardiovascular disease events, like heart attacks and strokes,” she says.

What exactly is the portfolio diet?

If you’ve never heard of the Wallet Diet, this is a diet that was first developed in the early 2000s at the University of Toronto and St. Michael’s Hospital. “It is a“ portfolio ”of cholesterol-lowering foods, in particular vegetable proteins, nuts, [soluble] sources of fiber such as oats, barley, psyllium, eggplant, okra, and some fruits, and vegetable oils, such as canola, sunflower, avocado, or extra olive oil virgin, ”says Glenn. As you can see, it’s pretty much synonymous with plant.Although this study focuses specifically on postmenopausal women, the results echo those from the other study: a diet high in plant-based foods was linked to a 11% less chance of developing heart disease.

How to apply this information to your own life

Both studies offer great news – that you have the power to take control of your heart health through what you eat. When asked what advice he would give to people who want to apply the study results to their lives, Dr. Jacobs’ advice is simple: eat a wide variety of nutrient-dense plants. And if you also want to keep fish, lean meat, and dairy in your life, go for it.

As a dietitian, Glenn recognizes that people used to having meat at the center of every meal can find switching to a plant-based diet intimidating. Her advice is to start small, making incremental changes instead of completely changing the way you eat at times. “For example, you can start by having oatmeal with nuts and berries for breakfast or adding tofu to your dinner once or twice a week,” she says. “The great thing about the Wallet Diet is that we know that even small food additions can make a difference, and the more items you add, the more significant benefits you are likely to see for your heart health.”

It’s never too late to start too. Something Dr. Jacobs and his fellow researchers saw in their findings is that regardless of how people ate earlier in life, improving their diet had a 61% lower risk of cardiovascular disease. in the 20-year record compared to people whose diets had become less rich in nutrients. So whether you’re 28 or 88, tweaking your diet to make the star-packed nutrient-dense plants is worth it when it comes to your health.

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