How much do plant-based foods protect your heart? Here are the numbers

Swapping out diets like Keto and Paleo for plant-based foods is rapidly growing in popularity.

In fact, according to a survey commissioned by Sprouts Farmers Market, more than half of Americans between the ages of 24-39 are adding more plant-based foods to their diet in an effort to strengthen their immune system and stay fit.

Now, there’s more reason to consider joining the movement if you haven’t already taken your diet plant-based…

The heart-healthy powers that come with saying yes to plant-based eating.

Here are the numbers…

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Less heart disease and fewer heart attacks

So what can a plant-based diet do for your heart?

Well, two separate studies analyzing healthy plant food consumption have now found that eating more plant foods leads to fewer heart attacks, as well as a lower risk of cardiovascular disease.

The research studies were published in the Journal of the American Heart Association and we’re going to break down their most important points.

Study 1: 32-year follow-up reveals 52 percent risk reduction

The first study evaluated whether long-term consumption of a plant-centered diet starting in young adulthood could heart disease risk in midlife.

The researchers followed close to 5,000 participants for a whopping 32 years and here’s what they found:

• Participants with the most nutritious plant-based diets including fruits, vegetables, beans, nuts and whole grains were 52 percent less likely to develop cardiovascular disease.
• People who improved their diet during the study, eating more plant foods and fewer animal products were 61 percent less likely to develop heart disease down the road, compared to those whose diet quality declined the most during that time.

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Study 2: the “Portfolio Diet” lowers heart failure risk by 17 percent

The next study specifically delved into the possible benefits to your heart you could achieve from a diet known as the “Portfolio Diet”.

This diet is recommended by the FDA for lowering “bad” LDL cholesterol. Previous research has shown that embracing the Portfolio diet can be as effective as taking a cholesterol-lowering statin medication (without any of the nasty statin risks, like dementia).

The Portfolio Diet includes healthy plant protein from soy, beans or tofu. Plus you get plenty of fiber from plants like barley or fruits and veggies such as okra, eggplant, oranges, apples and berries (like this one that improved heart ad blood vessel function in just 30 days!).

Additionally, the diet includes heart-healthy fats such as olive oil and avocado.

Sounds pretty good, right? Well, it gets better…

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This second study, which followed 123,330 women in the U.S.  for an average of 15.3 years found that, compared to women who followed the Portfolio Diet less frequently, those with the closest adherence to the diet were:

• 11 percent less likely to develop any type of heart disease;
• 14 percent less likely to develop coronary heart disease;
• And 17 percent less likely to develop heart failure.

Now those are impressive numbers!

Is it all or nothing?

And there’s more good news…

Eating plant-based has also been found to give your metabolism a boost. And studies have shown that going plant-based can lower your stroke risk and even decrease your chances of prostate cancer.

So why not try a plant-centered diet?

It doesn’t have to mean giving up all meat. Instead, researchers say to simply choose plant foods that are “as close to nature as possible” and then include animal products, like poultry, fish, eggs and low-fat dairy in moderation.

Sources:

Eating more plant foods may lower heart disease risk in young adults, older women – EurekAlert!

HOW HEALTHY ARE PLANT-BASED DIETS AS THEY GROW IN POPULARITY? – The Food Institute