In eight weeks, a particular diet demonstrates heart health enhancement.
A study led by a Stanford professor has demonstrated the ability of a vegan diet to significantly improve heart health in merely eight weeks. A controlled trial involving identical twins eliminated the obstacles of genetics, upbringing, and lifestyle choices, providing strong evidence that meat consumption can negatively impact cardiovascular health.
The study, conducted in spring 2022, involved 22 pairs of healthy identical twins from the Stanford Twin Registry, who were assigned either a vegan diet or an omnivore diet. Despite both diets being healthy, with high intakes of vegetables, fruits, legumes, whole grains, and exclusion of sugars and refined starches, the vegan diet was fully plant-based, while the omnivore one included chicken, fish, eggs, cheese, and dairy products.
During the first four weeks, a meal service delivered 21 meals per week for the vegan participants, who showed a decrease in low-density lipoprotein cholesterol (LDL-C) levels, insulin, and body weight—all indicators of improved cardiovascular health. Interestingly, 21 out of the 22 vegan participants adhered to the diet during the following four weeks when they prepared their meals on their own.
Dr. Christopher Gardner, a professor at the Stanford Prevention Research Center, was the lead researcher on the study. He noted that the most important factors the vegan participants focused on were reducing saturated fats, increasing dietary fiber, and losing weight, all of which contribute to improved cardiovascular health. The study also found a potential for additional benefits in the vegan diet, such as increased gut bacteria and reduced telomere loss, which may slow aging in the body.
The research underscores the potential of a vegan diet for cardiovascular health enhancements, but Dr. Gardner emphasized that it's not necessarily about becoming strictly vegan. Instead, making a move toward a plant-based diet offers benefits for overall heart health. For instance, adding just one cup of vegetables per day can lower the risk of heart problems by between 12 to 26 percent.
Research has also found tomatoes to lower blood pressure by 36 percent, and blueberries contain a heart-protective antioxidant called pterostilbene, which has powerful effects on blood pressure. To simplify the process, the "green" Mediterranean diet, which focuses more on plant-based foods and less on red meat and poultry, is a good starting point.
In the past, the "green" Mediterranean diet has proven to aid weight loss, lower cholesterol and blood pressure levels, and improve insulin resistance in just six months. When faced with confusion, cardiologist Dr. Elizabeth Klodas often advises, "Eat food. Not too much. Mostly plants."
- The study led by Dr. Christopher Gardner at Stanford Prevention Research Center found that a vegan diet, focused on reducing saturated fats, increasing dietary fiber, and weight loss, can significantly improve heart health, particularly cardiovascular health, in as little as eight weeks.
- In addition to the vegan diet, science has shown that incorporating more plant-based foods like vegetables and fruits into your diet can also lower the risk of heart problems, such as adding one cup of vegetables per day reducing the risk by between 12 to 26 percent.
- Furthermore, specific foods like tomatoes and blueberries have been found to have heart health benefits, with tomatoes lowering blood pressure by 36 percent, and blueberries containing a heart-protective antioxidant called pterostilbene.
- For those looking to simplify the process of switching to a healthier diet, the "green" Mediterranean diet, which emphasizes plant-based foods and decreases red meat and poultry intake, can be a beneficial starting point for overall heart health and wellness, as well as promoting fitness and exercise, and maintaining a healthy diet for improved cardiovascular health.
