Plant-based diet could boost heart attack risk by 65%, unhealthy choices highlighted
Switching to a plant-based diet might not automatically guarantee a healthier heart. Recent findings reveal that a diet rich in unhealthy plant-based foods can up the chances of heart issues. This is because such a diet can be packed with sodium and highly processed ingredients, which aren't great for your ticker.
In a study by Johns Hopkins University, researchers found that adhering to an unhealthy plant-based diet was associated with a 65% higher risk of elevated levels of cardiac troponin I, a key heart attack biomarker. On the other hand, sticking to a healthy plant-based diet lowered the risk by 49%.
So, what exactly makes a plant-based diet healthy or unhealthy? Well, it's all about the quality of your food choices. While many plant-based diets can reduce cardiovascular risk due to their nutritional profile, not all plant-based foods share the same benefits. Healthy plant-based foods are low in saturated fat, high in fiber, high in potassium, magnesium, calcium, and antioxidants. However, unhealthy plant-based foods can contain high levels of sodium, saturated fats, and unhealthy additives.
For instance, many plant-based meat substitutes are laden with sodium and processed ingredients, making them less heart-friendly. Coconut oil or palm oil, often added for texture, are high in saturated fat, which can increase LDL ('bad') cholesterol and contribute to heart disease risk. Some plant-based burgers can even have similar amounts of saturated fat as a beef patty!
Furthermore, processed foods, regardless of their source, can do more harm than good for your heart. Processing may include additives like methylcelluose, modified starches, carrageenan, and gums that can trigger inflammation or gut issues affecting the microbiome. Processing also takes away beneficial components of natural foods, diminishing their nutritional profile.
So, what does a healthy plant-based diet look like? It's all about maximizing nutrients that protect the heart. If you're looking to replace animal proteins, choose foods low in saturated fat and sodium, with minimal additives and preservatives. Opt for whole food ingredients that are rich in protein, fiber, and phytosterols, such as beans, legumes, tofu, and tempeh. Avoid long ingredient lists full of additives or 'natural flavorings', and choose unsalted or lightly salted options whenever possible.
In essence, a diet rich in unhealthy plant-based foods can boost your risk of heart problems, while a diet rich in healthy, whole plant foods can support your heart health and reduce cardiovascular risk. Keep it real, keep it whole—that's the key to a heart-healthy plant-based diet!
- A heart disease can be more prevalent with a diet rich in unhealthy plant-based foods rather than a healthier one.
- Sodium and highly processed ingredients, common in some plant-based diets, aren't beneficial for cardiovascular health.
- Adhering to an unhealthy plant-based diet increases the risk of elevated levels of cardiac troponin I, a key heart attack biomarker, by 65%.
- On the contrary, a healthy plant-based diet reduces the risk of elevated cardiac troponin I by 49%.
- Healthy plant-based foods are low in saturated fat, high in fiber, potassium, magnesium, calcium, and antioxidants, which are good for cardiovascular health.
- Unhealthy plant-based foods can contain high levels of sodium, saturated fats, and unhealthy additives, which may be detrimental to heart health.
- Selecting plant-based meat substitutes laden with sodium and processed ingredients can heighten the risk for heart disease.
- Coconut oil and palm oil, often added to plant-based foods for texture, are high in saturated fat, contributing to heart disease risk and increasing LDL ('bad') cholesterol.
- A heart-healthy plant-based diet emphasizes nutrient-dense whole food ingredients such as beans, legumes, tofu, and tempeh, low in saturated fat and sodium, with minimal additives and preservatives.
