Should You Follow a Vegan Diet?

Is a vegan diet good for heart health? This is a question that has been gaining interest in recent years due to its potential health benefits. Veganism is a type of plant-based eating where you avoid meat, poultry, fish, and dairy products. A recent study found that a plant-only diet can offer protection against cardiovascular disease, which affects almost 50% of all adults in the United States.

The research, which pooled the results of 11 high-quality studies called randomized controlled trials, found that overweight adults with high blood sugar levels who ate a vegan diet for 12 weeks lost a significant amount of weight. They also lowered their blood sugar, total cholesterol, and LDL cholesterol levels, compared to those eating a regular diet. This suggests that veganism may offer benefits for heart health.

Experts speculate that the benefits of a vegan diet for heart health may be due to the fact that vegans tend to eat fewer calories, which helps with weight control. Maintaining a healthy weight can help control blood pressure and lower the risk of high blood sugar levels, which are both leading risk factors for heart disease. Vegans also consume less saturated fat, which is found in fatty meats and added animal fats. This helps to keep total and LDL cholesterol levels in check.

Vegan diets are typically higher in fiber, and some studies show that people who eat more fiber have a lower risk for cardiovascular disease. Plant foods are also rich in polyphenols, compounds that help lower inflammation, which can lead to heart disease. Fresh and minimally processed plant foods are naturally low in sodium and offer minerals such as potassium, magnesium, and calcium that help regulate blood pressure.

However, following a vegan diet doesn't necessarily guarantee better heart health. It is possible to avoid animal foods and still follow a diet that is low in nutrients, such as protein, fiber, vitamins, and minerals, and high in calories and saturated fat. As with any eating style, food choices matter. People who follow a vegan diet but regularly consume sugar-sweetened beverages and foods, refined grains, and unhealthy added fats (such as coconut oil) are unlikely to see the same benefits as those who eat these foods sparingly.

A vegan diet requires planning and may also require dietary supplements. For example, vitamin B12, which prevents anemia and nerve damage, is found naturally only in animal foods including eggs, meat, and fish. Vegans need vitamin B12 from dietary supplements and fortified foods, such as cereal. Calcium, iron, zinc, and omega-3 fats are other nutrients that are often in short supply in vegan diets.

In conclusion, while a vegan diet holds promise for preventing heart disease, it is possible to follow a heart-healthy plant-based eating plan without giving up animal foods. If you are considering trying a vegan diet or need help with any eating style, consult a registered dietitian nutritionist (RDN) to develop an eating plan that meets your needs and considers your medical history.