Eating a plant-based diet can reduce your risk of heart disease. A plant-based diet includes whole foods like vegetables, fruits, legumes, whole grains, and healthy fats. It excludes processed foods, such as white rice and bread, and 100% fruit juice, which are high in sugar and depleted of nutrients. Here are the top 10 benefits of a plant-based diet for heart health.
Changing diet is one of the most potent ways to boost energy and reduce the risk of chronic diseases
Lowers Cholesterol
A plant-based diet is a great way to reduce cholesterol levels and may help prevent, halt, or even reverse heart disease. A plant-based diet can lower the risk of type 2 diabetes, obesity, and high blood pressure.
A diet rich in whole, unprocessed plant-based foods can provide essential nutrients like protein, fiber, vitamins, and minerals. Unlike processed foods, these are naturally low in fat and contain no trans-fats or saturated fats.
A plant-based diet can effectively reduce cholesterol in people with mild to moderate cardiovascular disease risk, but it should not replace medications. Instead, it should be used as a supplement to lower cholesterol, regular physical activity, and a healthy dose of medication, as your doctor prescribes. A nutrient-dense plant-based diet includes meat, fish, dairy alternatives, nuts, seeds, beans, whole grains, fruits, and vegetables.
Lowers Blood Pressure
A plant-based diet is rich in potassium and lowers blood pressure. It eliminates dietary cholesterol and saturated fat, contributing to plaque build-up in the arteries and restricting blood flow.
People who eat a healthy plant-based diet — which includes plenty of whole grains, fruits, vegetables, nuts, seeds, beans, and legumes — and cut back on animal products are less likely to develop high blood pressure. They also consume more nutrients crucial to heart health, such as potassium and magnesium.
Reduced inflammation
Many things, including poor diet, stress, and environmental toxins, can cause inflammation. Plant foods help reduce inflammation by delivering nutrients that neutralize these toxins and promote a healthy immune system. This also helps prevent cancer and other inflammatory diseases such as arthritis.
Improved gut health
A plant-based diet promotes gut health by providing suitable fiber and nutrients. This helps the gut produce butyrate, a short-chain fatty acid that supports intestinal barrier function and immune health. This is important because the gut is home to trillions of bacteria that help keep you healthy.
The plant-based diet is also high in anti-inflammatory nutrients and phytochemicals, encouraging a healthy microbiome. For example, fruits, vegetables, tea, and coffee have flavonoids that promote the growth of bifidobacteria in the gut. Legumes and whole grains also have a type of fiber called resistant starch that promotes a healthy gut.
Reduced carbon footprint
Plant-based diets are lower in saturated fat than the average diet, which can reduce cholesterol levels and improve overall heart health. They also have a lower carbon footprint than traditional diets because they use less water and generate less waste than meat-based diets.
Lower risk of Type 2 diabetes
Research has shown that a plant-based diet is associated with a lower risk of developing Type 2 diabetes, and it can also be used to reduce blood sugar levels in people who have already been diagnosed with Type 2 diabetes. A plant-based diet is low in saturated fat and contains plenty of fiber, which helps to keep blood sugar levels steady.
Reduced risk of heart disease
A plant-based diet is rich in potassium and lowers high blood pressure, reducing your risk of heart disease. Diets rich in meat, cheese, and eggs are high in saturated fat and cholesterol, which cause plaque build-up in the arteries, restricting blood flow. On the other hand, a plant-based diet is low in saturated fat and cholesterol and is packed with potassium, folate, and omega-3 fatty acids.
A new study published in the Journal of the American Heart Association found that adults who adhered to a mostly plant-based diet had a reduced risk of cardiovascular disease and heart attacks. This was true even for those who didn't have heart disease when they started the study.
Reduced risk of dementia
In addition to lowering your risk of heart disease, a plant-based diet can reduce your risk for some neurodegenerative (brain) diseases, according to research presented last year at the Alzheimer's Association International conference. The researchers found that people who eat a diet based on whole plant foods, such as the DASH and MIND diets and similar recipes, can lower their risk of dementia by a third.
Reduced arthritis pain
Some people who adopt a plant-based diet become entirely vegan, while others eat only some meat and seafood but exclude other animal products like eggs and dairy. There's also a middle ground called the pescatarian diet that includes fish and a variety of plants. Eating a mostly plant-based diet can help with arthritis pain, too, Dunn says. Fruits are great for the joints, and berries like blueberries, blackberries, strawberries, and cranberries contain anti-inflammatory properties.
Lowers Risk of Cancer
A plant-based diet is a way of eating that emphasizes vegetables, fruits, beans, whole grains, and healthy fats from foods such as olive oil, nuts, seeds, and avocados. It excludes meat, dairy, and processed foods high in sugar and unhealthy fats.
A recent study found that people who eat a plant-based diet lower their risk of cancer, heart disease, and other health conditions. It also reduces their risk of being overweight, which is linked to increased cancer risk and shorter life.
The Bottom Line
Changing diet is one of the most potent ways to boost energy and reduce the risk of chronic diseases. Going plant-based may be an excellent option if you're looking to lose weight, improve your heart health, or help the planet.
Many health conditions, including obesity and related diseases, are linked to lifestyle choices, particularly dietary patterns. A well-planned plant-based whole foods diet — focusing on fruits, vegetables, legumes, seeds, and nuts — can be a helpful tool to mitigate these risk factors.
Incorporating a plant-based diet can seem daunting, but there are many ways to get started. Start by replacing traditional processed foods with plant-based options. For example, try swapping pizza, pasta, or hamburgers for a homemade version made with veggies and cashew sauce or marinara. Swap regular peanut butter for a natural, no added sugar version and opt for infused water (with slices of cucumber, strawberry, or blueberry) over soda.
Also, ensure you're stocking up on healthy snacks and keeping them in places you can easily access. This will prevent the urge to reach for highly processed or animal-based foods when hungry.
Lastly, working with a registered dietitian specializing in plant-based nutrition is a good idea, especially if you have existing medical conditions or are taking medications. For example, people who follow a plant-based diet may need to monitor for protein or calcium deficiencies and ensure their medications are correctly adjusted, depending on their underlying condition.
