Plant Based Diet and Heart Health: What the Science Says

A plant based diet is increasingly recognized for its environmental benefits, and its significant impact on heart health. New research published in the Journal of the American Heart Association shows a clear link between plant-based eating and a reduced risk of cardiovascular disease. 

Let’s find out how plant based diets affect heart health in this post. 

The Connection Between Plant Based Diets and Heart Health

Eating mostly plant-based foods and fewer animal-based products may be linked to better cardiovascular outcomes and a lower risk of dying from heart attacks, strokes, or other cardiovascular diseases. According to the research, which was published in the Journal of the American Heart Association, individuals who prioritized plant-based foods had a notable edge in heart health and longevity. 

“While you don't have to give up foods derived from animals completely, our study does suggest that eating a larger proportion of plant-based foods and a smaller proportion of animal-based foods may help reduce your risk of having a heart attack, stroke or other type of cardiovascular disease,” said lead researcher, Casey M. Rebholz, Ph.D., assistant professor of epidemiology at Johns Hopkins Bloomberg School of Public Health, Baltimore, Maryland.

The Study

Researchers analyzed data from over 10,000 middle-aged U.S. adults without cardiovascular disease at the start of the study. These participants were followed from 1987 to 2016. Their eating patterns were categorized based on the proportion of plant-based vs. animal-based food intake.

Participants who consumed the highest amounts of plant-based foods saw:

• 16% lower risk of developing cardiovascular disease, including heart attacks, stroke, and heart failure
  

• 32% lower risk of dying from cardiovascular disease

• 25% lower risk of dying from any cause
  

These findings are compelling, especially for individuals looking to make sustainable dietary changes for long-term heart health.

Food Included in a Healthy Plant Based Diet?

“Our findings underscore the importance of focusing on your diet. There might be some variability in terms of individual foods, but to reduce cardiovascular disease risk, people should eat more vegetables, nuts, whole grains, fruits, legumes, and fewer animal-based foods,” said Rebholz.

These insights align closely with popular dietary recommendations such as the DASH diet (Dietary Approaches to Stop Hypertension), which also emphasizes plant-rich food sources.

How Does This Study Compare to Previous Research?

While past studies have shown benefits of a plant based diet among vegetarians and specific religious communities like Seventh Day Adventists, this study is one of the first to examine plant-forward eating patterns in the general population.

The results suggest that even without going fully vegan or vegetarian, increasing the proportion of plant-based foods in your diet can have significant health benefits.

Nutritional Quality Matters

Not all plant-based foods are equally beneficial.

“The American Heart Association recommends eating a mostly plant-based diet, provided the foods you choose are nutrient-dense and low in added sugars, sodium, cholesterol, and unhealthy fats,” said Mariell Jessup, M.D., Chief Science and Medical Officer of the American Heart Association.

While French fries and cauliflower pizza may technically be plant-based, they often offer low nutritional value and can be high in salt or saturated fats. Experts prefer whole, minimally processed foods like fresh fruits, vegetables, grains, and legumes.

Limitations of the Study

This was an observational study, meaning it shows correlation but does not prove causation. However, it adds to a growing body of evidence supporting the cardiovascular benefits of plant-based diets.

FAQs About Plant Based Diets and Heart Health

Can I improve my heart health without going fully vegan?

Yes. The study shows that eating more plant-based foods, even without fully eliminating animal products, can improve heart health.

What counts as a plant-based food?

Examples include vegetables, fruits, legumes, whole grains, nuts, and seeds. It’s best to focus on whole, unprocessed foods.

Are all plant-based diets healthy?

Not necessarily. A healthy plant based diet should be low in added sugar, sodium, and saturated fats. Junk foods like fries or plant-based desserts are less beneficial.

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