Plant-based diets are extremely popular among people trying to get fit, but do you know that they’re also a great way to keep your heart healthy? According to a 2020 study, adopting a plant-based diet may help reduce your risk of heart disease.

Researchers from the Pennsylvania State University arrived at this finding after examining the diets and blood biomarkers of more than 11,000 American adults. These blood biomarkers indicate a person’s risk of cardiovascular disease and include cholesterol, triglyceride, blood sugar and insulin levels.

“Many of these levels can be impacted by a person’s longer-term dietary habits leading up to the test,” said co-author John Richie. Abnormalities in those blood biomarkers, such as high cholesterol, are associated with a higher heart disease risk and therefore are considered risk factors for the condition.

What makes plant-based diets so good for the heart?

For their study, Richie and his colleagues wanted to examine the association between risk factors for cardiometabolic diseases, such as cardiovascular disease and Type 2 diabetes, and the consumption of sulfur amino acids.

As their name suggests, sulfur amino acids are amino acids that contain sulfur, which is one of the most abundant minerals in the body. They are commonly found in protein-rich foods, such as meat and dairy, and play important roles in metabolism and other functions. But limiting your intake of sulfur amino acids can also be healthful, as adhering to a diet that restricts sulfur amino acids – such as a plant-based diet – is known to boost longevity.

For their study, the researchers excluded participants whose intake of sulfur amino acids was below the average requirement of 15 milligrams per kilogram a day. They also omitted those with congestive heart failure, heart attack or a reported change in their diets due to a heart disease diagnosis.

After accounting for other risk factors, such as age and hypertension, the researchers found that high intake of sulfur amino acids was strongly associated with an increased overall cardiometabolic risk score. They also found that high consumption of sulfur amino acids was linked to every type of foods except grains, vegetables and fruits.

The researchers attributed this finding to the fact that most plant-based foods are low in sulfur amino acids. They noted that this was one of the reasons why plant-based diets like vegan and vegetarian diets are so good for the heart.

Standard American diet rich in sulfur amino acids

The results of the study also showed that the average intake of sulfur amino acids in America was almost two and a half times higher than the average requirement. This was due to the fact that Americans tend to consume a lot of meat and dairy, according to co-author Xiang Gao.

“Therefore, it is not surprising that many are surpassing the average requirement when considering these foods contain higher amounts of sulfur amino acids,” he said.

Because of their findings, the researchers suggested that eating less protein and more fruits, vegetables and whole grains could be an effective way of reducing sulfur amino acids in your diet. In turn, this reduction could improve your cholesterol, blood sugar and insulin levels and therefore reduce your risk of heart disease.

How to do a plant-based diet

Plant-based diets constitute a broad category of healthy eating patterns that include vegan, vegetarian and even Mediterranean diets. The main idea behind all plant-based diets is to make plant-based foods the central component of your meals. This means putting the emphasis on fruits, vegetables, beans, etc. and limiting meat, dairy and eggs.

From there, you can put in place more restrictions depending on how strict you want to be. For instance, you can completely eliminate animal-based foods or you can just cut down on how frequently you eat them.

Foods to eat, limit and avoid

Here are some of the foods that you eat on a plant-based diet:

• Vegetables, such as leafy greens and cruciferous types
• Fruits, such as berries, apples and citrus fruits
• Whole grains, such as quinoa, farro, whole-wheat bread and brown rice
• Nuts, such as walnuts, almonds and macadamia nuts
• Seeds, such as flax, chia and hemp seeds
• Beans
• Lentils
• Coffee
• Tea

Take note that nuts and beans are rich in protein. Therefore, if you plant to adopt a plant-based diet to prevent heart disease, consider eating less of these foods or completely cutting meat from your diet to give room for these healthy protein sources.

Foods to limit or avoid entirely include:

• Dairy, including milk and cheese
• Meat and poultry
• Processed animal meat, such as sausages and hot dogs
• All animal products, such as eggs
• Refined grains, such as “white” carbs like white pasta, bread and rice
• Sweets, such as cookies and cakes
• Sweetened beverages, such as soda and fruit juice
• Potatoes and french fries
• Honey, if not vegan

Plant-based diets are extremely heart-healthy because they are low in amino acids that may make you prone to heart disease when consumed in excess. Adopt a plant-based diet to keep your heart healthy.

Sources:

ScienceDaily.com

EverydayHealth.com