We all want a healthy heart and overall well-being. While the Mediterranean diet is famous for promoting heart health, a recent study suggests that becoming vegetarian may also be beneficial. This study looked at whether a vegetarian diet could help people with or at risk of heart problems. The results are promising, showing that a vegetarian diet may improve cholesterol levels, blood sugar control, and weight management. Let’s take a look at the benefits of a vegetarian diet for heart health and more.
According to the American Heart Association (AHA), the Mediterranean diet has always been associated with good heart health. It states that a healthy dietary pattern includes a diet focused on minimally processed plant foods, fish, seafood and low-fat dairy. But a recent meta-analysis, published by the AHA in July 2023, diverges from this previous study and shows that a vegetarian diet may also be very good for heart health.
Study on benefits of vegetarian diet for heart health
Researchers analyzed data from 20 different studies involving 1878 participants. These studies lasted about 6 months and included people with heart disease, diabetes, or multiple heart disease risk factors. The goal was to see how a vegetarian diet might affect key heart health markers.
Vegetarian diet can improve cholesterol levels
An important finding was the positive effect of a vegetarian diet on levels of “bad” cholesterol, known as low-density lipoprotein cholesterol (LDL-C). Participants who followed a vegetarian diet for about 6 months saw an impressive reduction in their LDL-C levels by about 6.8 mg/dL. This reduction is important because high LDL-C is a known risk factor for heart disease.
Eating vegetarian food can control blood sugar levels
The meta-analysis also looked at long-term blood sugar levels as measured by hemoglobin A1c (HbA1c). The results showed that those on a vegetarian diet improved their HbA1c levels by an average of 0.25%. This is especially promising for people with diabetes or at risk for diabetes, as it suggests that a plant-based diet may help manage blood sugar levels and reduce diabetes-related complications.
Weight loss benefits of vegetarian diet
Maintaining a healthy weight is important for heart health. The study showed that individuals who followed a vegetarian diet for about 6 months lost an average of 3.4 kg of weight. This may not seem like much, but it is worthwhile because excess weight is a known risk factor for heart disease and related conditions.
Research shows that adopting vegetarian food is beneficial and can significantly improve the heart health of individuals with or at high risk of heart disease. Lowering LDL-C levels, better blood sugar control, and even modest weight loss all contribute to a healthy heart.
However, it’s important to remember that more research is needed to fully understand the long-term benefits of a vegetarian diet for heart health. Before making any major changes to diet, it is best to consult health care professionals or registered dietitians.
Adding more plant-based foods, like fruits, vegetables, whole grains, beans, nuts and seeds, to your diet is a big step toward heart health. By adopting a diet rich in nutritious plant foods, you can take proactive measures to protect your heart and achieve overall health and vitality.