Greens and veggies easy substitute for good heart health

A new study has found that substituting plant-based foods for animal-based foods is associated with a lower risk of cardiovascular diseases (CVD), type 2 diabetes (T2D), and all-cause mortality. The study, reviewed and analyzed data from 24 prospective cohort studies involving over 300,000 participants.

The researchers found that replacing processed meat with nuts, legumes, or whole grains was associated with a 27%, 23%, and 36% lower risk of CVD, respectively. They also found that replacing eggs with nuts was associated with a 17% lower risk of CVD.

When it came to T2D, the researchers found that replacing red meat with whole grains or cereals was associated with a 10% lower risk of T2D. They also found that replacing red meat or processed meat with nuts was associated with an 8% and 22% lower risk of T2D, respectively. Additionally, replacing poultry with whole grains or eggs with nuts or whole grains was associated with a 13% and 18% lower risk of T2D, respectively.

Finally, the researchers found that replacing red meat with nuts or whole grains, processed meat with nuts or legumes, dairy with nuts, eggs with nuts or legumes, and butter with olive oil was associated with a 7%, 21%, 6%, 15%, and 4% lower risk of all-cause mortality, respectively.

The researchers concluded that their findings "strongly support a shift towards plant-based dietary patterns for the prevention of CVD, T2D, and all-cause mortality."

Reference: Neuenschwander, M., Stadelmaier, J., Eble, J. et al. Substitution of animal-based with plant-based foods on cardiometabolic health and all-cause mortality: a systematic review and meta-analysis of prospective studies. BMC Med 21, 404 (2023). https://doi.org/10.1186/s12916-023-03093-1