The consumption of plant-based foods has long been linked to better overall health and the prevention of serious diseases, especially heart disease. According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death among men and women in the U.S. and accounts for more than 600,000 deaths in the country annually. Because of its high mortality rate, interest in plant-based diets like the Mediterranean diet, which can improve lipid profiles and lower the risk of heart disease, has surged in recent years.

According to the latest studies, eating more fruits and vegetables can help prevent cardiovascular disease (CVD). In particular, researchers from Canada, Croatia, Czech Republic and Spain found evidence suggesting that a plant-based diet decreases a person’s risk of developing or dying due to coronary heart disease (CHD).

Why plant-based foods are heart-healthy

CHD, also known as coronary artery disease, occurs when the coronary arteries become too narrow because of cholesterol buildup. As a result, the heart receives less blood and oxygen, which leads to damage overtime and a greater risk of a heart attack. CHD is the most common type of heart disease in the U.S. and causes half of the deaths associated with CVD.

Many studies have reported the positive effects of a plant-based diet on cardiometabolic risk factors, such as high blood pressure and cholesterol levels. However, its effects on the incidence and mortality of CVD are still not clear. To resolve this, the researchers analyzed data from multiple studies pertaining to the relationship between a plant-based diet and CVD outcomes. The cohort studies they included in their review involved 197,737 participants in total.

The researchers reported that a diet rich in plant-based foods reduced CHD mortality and incidence in people with and without diabetes. However, they found no association between a plant-based diet and CVD and stroke mortality in the same population. While their findings support the heart benefits of a plant-based diet, the researchers believe that more studies are needed to thoroughly evaluate its effects.

In another study, which appeared in the Journal of the American Heart Association, Canadian researchers found that replacing animal protein with plant protein helps reduce the risk of CVD by lowering bad cholesterol (LDL) levels. They arrived at this conclusion after assessing data from randomized controlled trials where the effects of both types of protein on blood cholesterol were noted.

The researchers found that consumption of plant protein in place of animal protein led to reduced LDL cholesterol, non-high-density lipoprotein cholesterol and apolipoprotein B (apo B) levels. Apo B is a protein found in harmful cholesterol like LDL and very low-density lipoprotein (VLDL). Cholesterol rich in apo B is now considered an important causal agent of atherosclerosis.

The results of the study show that the heart-supporting benefits of a plant-based diet may be due to the presence of plant proteins, which are heart-friendly alternatives to animal protein.

Sources of plant-based protein

While animal products are the traditional sources of dietary protein, a few plant-based foods can serve as substitutes. For instance, complete protein sources like soybeans and quinoa contain all nine essential amino acids that the human body needs. Other great plant-based sources of protein include: (h/t to MedicalNewsToday.com)

• Tofu, tempeh and edamame
• Red or green lentils
• Chickpeas
• Peanuts
• Almonds
• Spirulina
• Mycoprotein (fungus-based) products
• Chia seeds
• Hemp seeds
• Beans and rice
• Potatoes
• Dark, leafy greens (e.g., broccoli, kale)
• Seitan, a combination of wheat gluten and spices
• Ezekiel bread
• Mushrooms

A plant-based diet is not only nutritious, it also helps prevent chronic diseases. Reduce your intake of fatty, sugar-laden and processed foods and eat and plenty of fruits and vegetables to keep your heart healthy. You can also include the foods listed above in your diet to ensure you meet your daily protein requirement. To avoid the harmful effects of pesticides and other chemicals, opt for fresh organic produce.

Sources:

CDC.gov

FrontiersIn.org

MedicalNewsToday.com

AHAJournals.org

F1000Research.com

MedicalNewsToday.com