“Vegetarian, including vegan diets, were associated with a 15 percent lower risk of cardiovascular disease in vegetarians compared to nonvegetarians,” says study author Reed Mangels, PhD, RDN, a registered dietitian-nutritionist and adjunct associate professor at the University of Massachusetts in Amherst. “Diet is something you can take control of that can really make a difference. It can be challenging to adopt a plant-based diet, but it can be empowering.”
Cutting Major Heart Disease Risks
The research highlights that vegan diets (which exclude any food from animals) in particular have a positive impact on cardiovascular disease risk factors such as blood pressure, LDL cholesterol (“bad” cholesterol), triglycerides, C-reactive protein (a marker for heart disease), and BMI (body mass index, an indication of obesity) when compared with nonvegetarian dietary patterns.
On average, a vegan diet was associated with significantly lower measures of:
- Systolic blood pressure: 2.56 millimeters of mercury (mm/Hg) lower
- LDL cholesterol: nearly 19 milligrams per deciliter (mg/dL) lower
- BMI: 1.7 kilograms per meter squared (kg/m2) lower
“That type of BMI reduction could be enough to move someone from the obese to overweight category, or from overweight to normal. It could move you into a different category and reduce your risk,” says Dr. Mangels.
Quality of Vegetarian Diet Can Make a Difference
This research analysis has certain limitations. Mangels notes that the participant numbers differed according to the specific studies. For example, there were 50,000 subjects in studies analyzing cholesterol and blood pressure in vegans, but more than 600,000 individuals in studies evaluating heart disease risk in vegetarians.
She adds that this investigation did not get into details about the types of vegetarian diets being followed, so results may have been even better if they only looked at research involving confirmed healthy vegetarian diets.
“The certainty of evidence was relatively low due to not being able to accurately track what people ate over a given amount of time,” says Christine Ryan, RDN, a registered dietitian-nutritionist in Seattle. “The research does not account for exercise, mindfulness, and other lifestyle behaviors, such as limited alcohol intake and not smoking.”
Ryan stresses, however, that the study backs up previous findings linking natural and unprocessed, plant-based whole foods to lower cardiovascular disease risks.
“Ultraprocessed foods can contain isolated [synthetic] nutrients, added sugars, and salts that are not as healthy as whole food plant-based items,” says Ryan, who was not involved in the research. “Whole plant-based foods contain a variety of antioxidants, vitamins, and minerals that work together to allow our bodies to perform more efficiently.”
Getting More Plant-Based Foods in Your Life
For some people, adhering to a diet that is largely plant-based can be tough. Ryan advises that variety is key, and offers these suggestions:
- Try to eat as many fruits and vegetables that are in season.
- Eat the “rainbow” to ensure a range of antioxidants, vitamins, and minerals are consumed.
- Make sure to include some sort of protein and healthy fat with each meal. Beans and nuts are excellent sources of protein. Try avocados and olives for healthy fats.
- Nuts and seeds are wonderful snacks when on the go.
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