Plant-based foods are often thought to be healthy, even if they come in the form of healthier-for-you-eat foods such as chips. But just because it’s made from plants’ does not guarantee it is healthy, especially for your heart. Research conducted over decades in Greece shows that plant-based diets are just as heart-healthy as you make them, especially if you suffer from obesity.
The study, almost presented to the European Society of Cardiology by Matina Kouvari of Harokopio University in Athens, analyzed the nutritional quality of “plant foods” over a period of 10 years of 146 diets of obese persons. Prior to the study, all participants had nnormal blood pressure, and normal levels of cholesterol and blood sugar, and no history of heart disease.
Each year, participants completed a questionnaire about their daily eating habits, including details about what foods they ate, including plant foods and portion sizes. The food to choose from here includes the most common 156 foods and beverages in Greece.
Over the course of 10 years, almost half of the participants who ate an unhealthy plant-based diet of refined grains (pasta and white bread), soups, sweet drinks, potatoes and chocolate developed high blood pressure, high cholesterol and high blood sugar. Those who consumed a minimally processed diet of most whole grains, fruits, vegetables, nuts, olive oil, and tea as coffee, had normal blood pressure, healthy blood lipids, and low blood sugar.
The study also concluded that although women generally eat more plant-based foods than men, it does not mean they are healthier. “Previous research has shown that women tend to eat more plant-based foods and fewer animal-based products than men. But our study suggests that this does not guarantee healthier food choices and in turn better health status,” says Kouvari.
A plant-based diet is only as healthy as the food you choose to eat
Cutting out meat does not automatically make you healthier, the study found. The quality of the plant food you replace it plays a big role in your health. When people replace meat with unhealthy processed foods or carbohydrates, they end up feeling worse or worse. “Eating less meat is beneficial for heart health, especially if it is replaced by nutritious plant foods such as whole grains, fruits, vegetables, nuts and oils,” says Kouvari. (Note: This study was not published in a peer-reviewed journal.)
Studies show that a plant-rich diet is linked to a lower risk of cardiovascular disease. Eating more beets, avocados, tomatoes, berries, edamame and oranges have been linked to stimulating heart health. Adding more veggies and grains to your plate is a great place to start and make sure you eat a healthy balanced diet.
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