Best diet for heart health revealed in huge analysis

Vegetarian and vegan diets may lower blood cholesterol and fat levels, a study suggests.

Researchers in Denmark say their findings, which analyzed data from studies involving more than 2,000 people, suggest plant-based diets reduce the risk of developing clogged arteries.

In turn, the risk of a heart attack or stroke is also reduced.

Study author Professor Ruth Frikke-Schmidt said a meat-free diet ‘corresponds to one third of the effect’ of taking cholesterol-lowering statins, which is ‘very substantial’.

Statins, one of the most commonly prescribed drugs, are used by approximately eight million Britons and 40 million Americans.

The researchers looked at 30 trials with a total of 2,372 participants, published between 1982 and 2022.

They looked at their levels of “good” and “bad” cholesterol, triglycerides — a type of fat found in the blood — and apoliprotein B (apoB), a protein that helps transport fat and cholesterol in the blood.

Data for those who follow vegetarian and vegan diets were compared to those following an omnivorous diet, which included meat, fish and dairy products.

The duration of the diets ranged from 10 days to five years, with an average of 29 weeks.

The findings, published in the European heart journalshow those who followed a plant-based diet had an average reduction in total cholesterol levels of 7 percent from levels measured at the start of the studies.

There was also a 10 percent reduction in bad cholesterol levels and a 14 percent reduction in ApoB levels.

The researchers used data from statin studies to estimate that following a diet for five years would reduce the risk of cardiovascular disease by seven percent, while following the diet for 15 years could reduce the risk by a fifth. .

Professor Frikke-Schmidt, chief physician at Rigshospitalet in Copenhagen, said BBC news: ‘That corresponds to one third of the effect of a cholesterol-lowering statin [pill] – so that’s really substantial.’

However, she urged those on statins who follow a plant-based diet not to come off the drugs.

Statins are marketed to people with high “bad” cholesterol levels, which can lead to hardening and narrowing of the arteries and cardiovascular disease. They work by lowering the production of this type of cholesterol in the liver.

She said: ‘Statin treatment is superior to plant-based diets in lowering fats and cholesterol.

“However, one regimen does not exclude the other, and combining statins with plant-based diets is likely to have a synergistic effect, resulting in an even greater beneficial effect.”

“If people start eating a vegetarian or vegan diet from a young age, the potential for reducing the risk of cardiovascular disease caused by clogged arteries is significant.

“Importantly, we found comparable results across continents, ages, different body mass index ranges, and among people in different health conditions.”

The effect was seen for both vegetarian and vegan diets and in people from a healthy weight to obese, regardless of their age and underlying health conditions.

Professor Frikke-Schmidt added: ‘Global populations are aging and, as a result, the cost of treating age-related diseases, such as atherosclerotic cardiovascular disease, is rising.

‘Plant-based diets are important tools for redirecting food production to more ecologically sustainable forms, while at the same time reducing the burden of cardiovascular disease.

‘We should eat a varied and plant-based diet, not too much, and quench our thirst with water.’

Diets that contain some meat, such as the Mediterranean diet, have been shown to improve heart health and reduce the risk of developing type 2 diabetes, high blood pressure, and elevated cholesterol.

Those following the diet eat plenty of vegetables, fruits, beans, and whole grains, with moderate amounts of fish, white meat, and low-fat dairy products.

Professor Frikke-Schmidt admitted that she follows a mainly plant-based diet with some chicken and white fish.

She said meat should not be ruled out, but emphasized that a diet high in plant products is “good for both health and the environment.”

The team noted that the vegetarian and vegan study participants followed a healthy diet packed with vegetables, fruits, nuts, legumes and whole grains.

Professor Aedin Cassidy, chair of nutrition and preventive medicine at Queen’s University Belfast, warned that ‘not all plant-based diets are created equal’.

“Those containing refined carbohydrates, processed foods high in fat/salt” would still be unhealthy, she told the BBC.

Supermarket shelves are full of ultra-processed vegan foods, such as vegan bacon, mayonnaise, and ready meals.

And a major study by the United Nations this month concluded that vegan diets are “less healthy” than those containing meat, eggs and milk.

It found that animal products are “critical sources of much-needed nutrients” that are hard to find in a meat-free diet, such as protein, iron and calcium.

Dr. Duane Mellor, a leading dietitian from Aston University, said those considering a change in their diet should discuss it with a health professional to ensure it is nutritionally adequate and to address their health concerns.

Tracy Parker, senior dietitian at the British Heart Foundation, said: ‘This study only looked at people following strict vegan and vegetarian diets for a short period of time, and some people may find it difficult to follow these diets consistently over the long term.

“Some may find it easier to follow a Mediterranean diet high in fruits, vegetables, legumes, whole grains, fish, eggs, and low-fat dairy products, with only small amounts of meat.”

“If you’re looking to change your diet in a healthy way, you’re off to a good start with the Eatwell guide, which forms the basis of our recommendations for healthy eating in the UK.”