Is a vegetarian diet beneficial for heart health?

Cardiovascular diseases are responsible for more than 30% of the total number of deaths worldwide, and every year more people are diagnosed with these diseases. In 2015, more than 85 million people in Europe had cardiovascular disease. Relying on a healthy diet is one of the most important ways to prevent heart disease and related health problems. Is a vegetarian diet better than others for maintaining a healthy heart?

Although the total number of people suffering from cardiovascular disease is increasing, the number of deaths is constantly decreasing. This is due to the treatment options, the quality of care, and the vastly improved access to health care since the middle of the last century.

Although this is certainly a positive sign, it means that there are more and more people with cardiovascular disease that can seriously affect the quality of life and put people at risk of sudden death.

Cardiovascular disease vegetarian diet

In Britain alone, healthcare costs related to heart and circulatory diseases are estimated to be around £9 billion each year (US$12 billion), while the total cost to the European economy is close to £200 billion per year (US$260 billion).

It is therefore logical that the prevention of cardiovascular disease is the number one goal of many national health care services worldwide.

Prevention includes encouraging people to eat a healthy diet, increase their physical activity and stop smoking. These three steps can provide multiple benefits, reduce the risk of many diseases and health conditions and improve quality of life.

Heart-healthy diet

For many people diagnosed with cardiovascular disease, diet may be one of the first things they look to. There are several healthy diets around the world, many of them linked to regions or countries, such as New Nordic, which promotes eating root vegetables, cabbage, apples, berries, fish, and other foods.

The Japanese diet, it calls for the consumption of rice, cooked and pickled vegetables, fish, meat, and soybeans, in addition to the Mediterranean diet. The Mediterranean diet is balanced, aiming to consume vegetables and fruits as well as oily fish, olive oil, red wine, lean meats, nuts, and low-fat dairy products, and it has been known since the late 1950s to offer heart-protective benefits, and many large and small studies have confirmed this The results are then.

A vegan, meat-free diet requires abstaining from eggs, dairy and honey as well. About the prevention of cardiovascular disease, the available evidence is limited. However, what we do know is that long-term vegetarians have lower total cholesterol than non-vegetarians.

 

what is the best?

Our team recently discovered the benefits of several indigenous and innovative diets, including the new Nordic diet, the Mediterranean diet, the vegetarian diet, and the nitrate-rich diet, which are said to directly improve heart health, given their short- and long-term cardiovascular effects.

In a recent study, we compared the short-term effects of a Mediterranean diet and a vegetarian diet. Our findings suggest that the Mediterranean diet, at least in the short term, significantly improves the availability of nitrite oxide in our veins and arteries, which is important for maintaining the good health of our vascular system.

Nitrite oxide is strongly affected by the aging process and is closely linked to the development of heart disease, so the highly noticeable availability of nitric oxide is very positive news.

Our study also found that a plant-based diet provides benefits by reducing cholesterol levels. On the other hand, we found that participants who followed the vegetarian diet also had a decrease in several important micro-nutrients such as vitamin B12 and iodine, even though participants were given B12 supplements.

Here's a serious finding: Micronutrients are vitamins and minerals that our body needs in small amounts to function properly, while iodine and B12 deficiencies pose significant health risks.

Our recommendations:

Research has shown time and time again that balanced diets are often more beneficial in the long run, and our work points strongly in the same direction. In any case, it is best to avoid a diet that follows popular trends and to choose which one depends on your individual needs.

It is also important to be well informed before making any changes to your diet. This is because, in some cases, changing your diet leads to micronutrient and vitamin deficiencies, and this can pose health risks that outweigh the benefits.

So to the extent that it reduces the risk of cardiovascular disease, our work suggests that it is best to look for a solution in the Mediterranean diet. This means eating more plant foods such as fruits, vegetables, whole grains, legumes, and nuts.

You should also replace butter with healthy fats such as olive oil, as well as use herbs and spices instead of salt for flavoring foods. Red meat should be limited to a few times a month, but you can eat fish and chicken at least twice a week.

Enjoying meals with family and friends is also as much a part of the Mediterranean diet and culture as drinking red wine in moderation (although this part is optional).

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