New Research Confirms Link Between Plant-Based Diets and Heart Health
The results are back. Compared to those eating an omnivorous diet, plant-based eaters had an average 7% reduction in total cholesterol levels, a 10% reduction in “bad” LDL cholesterol levels, and a 14% reduction in apolipoprotein B, a blood protein used to estimate heart disease risk.
The diagnosis for most Americans is a combination of hypertension, high cholesterol, and coronary heart disease. For far too many people, this is the inevitable on-ramp to aging. But there’s another way to have good health.
For a healthier life, the solution may be as simple as what’s on the dinner plate. An analysis examining all dietary clinical trials conducted over the past four decades shows a notable decrease in the likelihood of developing heart disease among individuals adhering to vegetarian and vegan diets.
Results like those confirm plant-based diets significantly lower the risk of both stroke and heart attacks, researchers concluded in a 2023 review published in the European Heart Journal.
“A diet consisting of a variety of grains, beans, nuts, seeds, and vegetables can help to lower blood pressure and LDL cholesterol, which is associated with reduced cardiovascular disease risk,” says Cindy Chou, RDN, registered dietitian nutritionist and chef at Cancer Nutrition in a Bowl.
Marc Conner, 53, knows this all too well. Like most Americans, Marc’s diet wasn’t a point of focus. He sought out foods that were accessible and flavorful. That mindset quickly shifted several years ago when he went for his annual check-up. There, he learned he had high blood pressure, elevated cholesterol levels, and was on the cusp of obesity. Things had to change. Unlike many Americans, Marc decided to skip the medication and try a plant-based diet instead.
Globally, more than 18 million people die from heart disease each year, making it the world’s leading cause of death. In the United States, heart disease is responsible for 1 in 5 American deaths and is a significant economic burden; roughly $220 billion is spent nationally each year on healthcare services, medications, and lost productivity.
As decades of studies continue to show, heart disease is largely preventable. Poor diet and physical inactivity are major risk factors for developing heart disease.
This past April, the American Heart Association released an updated algorithm for evaluating cardiovascular health, looking specifically at diet, physical activity, body mass index (BMI), and other health risks such as cholesterol levels and blood pressure.
Called Life’s Essential 8, the AHA made specific recommendations for lowering heart disease risk. The necessary first steps focus on diet: incorporating whole foods, lots of fruits and vegetables, nuts, seeds, heart-healthy oils such as olive and canola, and lean protein sources, specifically focusing on plant-based choices such as lentils, beans, and soy foods.
A diet shift toward more plant-based foods is also advocated for on sustainable, ethical, and health grounds.
