- Changing your eating habits and increasing your physical activity levels can reduce your risk of cardiovascular disease later in life.
- Plant-based diets have been shown to have a lower risk of cardiovascular disease than omnivorous diets that are high in meat and processed meat.
- A new observational study suggests that a flexitarian diet, which limits meat intake rather than eliminating it completely, has lower cardiovascular risks than an omnivorous diet.
- This study highlights the benefits of increasing intake of plant-based foods instead of meat to improve cardiovascular health, but larger studies are needed to confirm these results. is.
Reducing meat consumption is gaining popularity due to its potential health benefits and reduced environmental impact. While research supports the beneficial effects of plant-based diets on cardiovascular and general health, a flexitarian diet, which consists of a primarily plant-based diet and limited meat intake, provides similar benefits. It is unclear whether
New research published in
“This study shows that eating a plant-based diet in most cases provides some protective benefits,” said Lindsay Malone, registered dietitian and lecturer at Case Western Reserve University. You don’t have to be 100% vegan to benefit.”
Flexitarian diet expert
“Transitioning to exclusively plant-based is difficult, and many people don’t want to make that transition. It doesn’t have to be an either-or decision. You can improve your health by eating more plant-based foods.” ”
— Lindsey Malone, Registered Dietitian
Cardiovascular disease is the leading cause of death worldwide,
According to research,
In this study, researchers categorized participants into vegans, flexitarians, and omnivores based on self-reported daily meat intake to assess differences in cardiovascular health.
The study consisted of 94 participants aged 25 to 45 who had adhered to a vegan, omnivore, or flexitarian diet for at least one year prior to the study. The researchers used a questionnaire to assess participants’ eating habits and lifestyle factors.
Those who consumed less than 50 g of meat per day were classified as flexitarians, and those who consumed more than 170 g of meat per day were classified as omnivores. The third group consisted of vegans who completely avoided animal products.
Blood samples were collected from participants on the day of the study to assess cardiovascular disease biomarkers. Additionally, the researchers also measured participants’ blood pressure, BMI, and arterial stiffness during the visit.
Reduce meat and lower cholesterol
Assessment of blood biomarkers suggested that flexitarians and vegans had better cardiovascular health than omnivores. Specifically, flexitarians and vegans showed lower levels of total cholesterol and low-density lipoprotein (LDL) cholesterol than omnivores. Vegans also showed lower fasting insulin levels than omnivores and flexitarians, but that difference lost significance when the researchers adjusted for co-founder.
Additionally, flexitarians and vegans had lower metabolic syndrome severity scores, a composite measure of several cardiovascular risk factors, including blood sugar, blood pressure, cholesterol, and weight.
Research shows that when arterial stiffness increases,
A comparison of the participants’ diets revealed that omnivores ate more meat, as well as sweets, alcohol and dairy products, than vegans and flexitarians. In contrast, vegans and flexitarians consumed more fruits, vegetables, and nuts/seeds than omnivores.
Sugar can negatively impact heart health
The researchers then evaluated the association between different food groups and cardiovascular risk.
Consumption of sweets, soft drinks, dairy products, and meat was associated with blood biomarkers of cardiovascular risk, including low-density lipoprotein and total cholesterol.
“One interesting finding is the association between LDL cholesterol, soft drinks, and sweets. Meats and saturated fats are usually targets for LDL cholesterol, but sugar and high-glycemic foods play a role here as well. You can see that it’s possible.”
— Malone
One of the strengths of this study is that it examined the association between diet and cardiovascular risk after adjusting for variables such as total activity level and BMI.
Megan Hilbert, a registered dietitian at Top Nutrition Coaching, said: “This was a well-controlled study (controlled for variables such as age, BMI, health status, and smoking status), so it doesn’t show the impact of diet quality on health. We were able to analyze the impact.” You can view the status more accurately. ”
However, Hilbert pointed out that the study has some limitations.
“Due to the small sample size of 94 participants, these results cannot be generalized, so a larger study will need to be conducted to confirm these results,” she said.
“Future studies would be beneficial to assess other components of diet quality, such as fiber content and antioxidant/polyphenol intake. These factors may be associated with cardiovascular risk, intestinal health, Because we know that it has a positive impact on weight status, blood sugar levels.”Regulations, etc. all have an impact on the health parameters that are measured,” Hilbert added.
Malone noted that because the study was observational in design, these results do not establish a causal relationship.
“Dietary studies are notoriously difficult because there are multiple variables. For example, study participants who avoid meat also eat more beans. Where does the benefit come from? Less meat or more beans?” It’s impossible to know, but there are many factors that interact to improve cardiovascular health parameters, such as increased fiber, increased phytonutrients, decreased saturated fat, nitrates, and gut health. It’s most likely a combination,” she explained.
Claire Cohen, registered naturopathic nutritional therapist at Nat-Nut Nutritional Therapy, said the study will help people assess their current diet and see if it can further reduce their risk of cardiovascular disease. He said it was possible.
“The results of this study have great potential to contribute to improved health outcomes by identifying dietary patterns associated with reduced risk of chronic disease. “It helps you make informed choices,” she said.
Cohen also said it’s better to start a flexitarian diet than go completely vegan right away.
“People who want to take control of their health find a flexitarian eating style easier to maintain over the long term than a strict vegan diet. Deficiencies are less likely to occur. Vegan diets typically require supplementation with certain vitamins and minerals, which may not be as well absorbed and utilized by the body as their equivalents from whole foods. ”
— Claire Cohen
