- A vegan whole-food, plant-based diet without meat, eggs, or dairy has been associated with health benefits such as a lower risk of heart disease.
- New evidence suggests that a primarily plant-based diet, with small amounts of animal products, can help lower blood pressure and reduce the risk of cardiovascular disease.
- The researchers theorize that the health benefits of veganism come from eating more vegetables, fruits, whole grains, nuts, and seeds, and the richness of micronutrients contained in these plant foods.
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If you’re intrigued by the health benefits of veganism, but unwilling to give up meat and cheese for life, there is good news.
A primarily plant-based diet may be enough to improve heart health, lower blood pressure, and reduce the risk of heart disease, according to a study published July 24 in the Journal of Hypertension.
Researchers from the University of Warwick reviewed 41 previous studies on a variety of plant-based diets. They found that all of the diets surveyed seemed to have health benefits for the participants, even if they occasionally ate meat and dairy.
A diet rich in plant foods is good for the heart, according to evidence
The studies included in this systemic review focused on seven different styles of plant-based diets: the DASH diet, designed specifically to lower blood pressure; a vegetarian diet; a vegan diet; the Nordic diet, rich in vegetables and fatty fish; a high fiber diet full of whole grains and legumes; and a diet high in fruits and vegetables.
Almost all diets significantly improved blood pressure compared to a diet made up of what participants in the control group typically ate.
The biggest improvements in blood pressure didn’t come from the vegan diet: They were related to the DASH diet and lacto-ovo vegetarianism, which includes eggs and dairy.
This suggests that the benefits of eating a plant-based diet do not necessarily depend on the elimination of all animal products.
Instead, they are likely linked to eating more plant-based whole foods, which contain flavonoids and nitrates. The researchers theorize that they could reduce inflammation, improve blood flow, and benefit the gut microbiome.
A plant-based diet is also likely to be lower in sodium or salt than most diets: the high sodium content is linked to health risks such as heart disease.
While it’s not exactly clear how a plant-rich diet lowers blood pressure, the benefits are promising because evidence suggests that strict vegan diets are more difficult to adhere to over time. A primarily plant-based diet is likely to be more accessible to people who could benefit from including more vegetables, fruits, whole grains, and legumes in their diets.
“This is a significant finding as it highlights that complete eradication of animal products is not necessary to produce reductions and improvements in blood pressure,” Joshua Gibbs, lead author of the study and a student at the University of Warwick, said in a statement. “Essentially, any change to a plant-based diet is good.”
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