A plant-based diet has gained much popularity over the last few years. There is no question that two of the most pressing issues humans face today include noncommunicable diseases and climate change. Both of which are greatly influenced by diet.
Previous research has shown that switching to a plant-based diet can improve cardiovascular health and reduce the risk of developing cardiovascular-related diseases. However, such studies are often limited due to the inability to control for differences in genetics, lifestyle choices, and upbringing.
A recent study has significantly controlled for these differences by conducting their research on twins. Twins share a majority of their genetic makeup and are brought up in the same household with similar lifestyles. Researchers at Stanford Medicine studied 22 pairs of identical twins. Each twin was assigned to either a vegan diet an omnivore diet of both plant-based and animal products such as meat and dairy. After nutrition guidance, twins followed their designated diets for a total of eight weeks; for the first four weeks, participants were provided healthy meals. They then prepared their own meals for the remaining four weeks , still adhering to their original assignment.
A vegan diet consists of no meat or animal products such as milk or eggs.
Image Source: Natalia Gdovskaia
The researchers discovered that participants on a vegan diet showed greater improvement in health as early as the first four weeks of the study. They displayed lower levels of low-density lipoprotein cholesterol, fasting insulin, and overall body weight compared to those on the omnivore diet, and these factors are strongly linked to better cardiovascular health. For example, participants on the vegan diet showed about a 20% drop in insulin levels; this is a pretty significant finding as higher insulin levels pose a greater risk to developing diabetes. Additionally, those following the fully plant-based diet lost just over four pounds more than those on the omnivore diet.
From this study, there are three takeaways to improve cardiovascular health: limiting saturated fat intake, increasing intake of dietary fiber, and losing weight. A vegan diet can certainly have immense benefits on your health; more specifically, it can improve heart health. Even if you are not ready, cannot, or do not want to commit to a vegan lifestyle, implementing more plant-based options into your normal diet can be a good idea. So, the next time you’re deciding what to eat, try opting for a plant-based meal, and your heart will thank you for it!
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