Immunity boosters

Heart disease is any condition that affects the cardiovascular system and is a leading cause of death in the world. In 2019, more than 17.9 million people died from cardiovascular diseases. CVDs can be prevented by changing unhealthy habits and lifestyles, physical inactivity which leads to obesity and complications. Hence a balanced diet containing a proportionate amount of carbohydrates, fibres, vitamins, minerals and micronutrients is very important. These are mostly obtained from the plants and herbs abundantly found and grown around us.¹

Studies have reported that both young adults and postmenopausal women suffered from fewer heart attacks and had fewer chances of developing cardiovascular diseases when they consumed healthy and more plant-based food.

In a study, the outcome and effect on the cardiovascular system of long term consumption of plant-centred diet and a shift towards plant-centred diet in young adults were studied. It was observed that adults on a plant-centred diet were at lower risk of cardiovascular disease in midlife.

In a study conducted by Choi and colleagues, the diet and occurrence of heart disease in 4,946 adults enrolled in the Coronary Artery Risk Development in Young Adults (CARDIA) study were examined. All the adults were in the age group between 18-30 years and had no cardiovascular disease at that time and had eight follow-up exams from 1987-88 to 2015-16. The follow-ups included lab tests, physical measurements, medical histories and assessment of lifestyle factors.²

Long habitual diet data were collected for all the participants and the quality of their diets was scored based on the A Priori Diet Quality Score (APDQS) composed of 46 food groups at years 0, 7 and 20 of the study. The food groups were divided based on their known association with the cardiovascular disease into beneficial foods (such as fruits, vegetables, beans, nuts and whole grains); adverse foods (such as fried potatoes, high-fat red meat, salty snacks, pastries and soft drinks); and neutral foods (such as potatoes, refined grains, lean meats and shellfish).²

Higher scores depicted that participants ate beneficial foods which are nutritionally rich, plant-centered diet, while low scores depicted that participants ate adverse foods harmful for the heart.²

Researchers also studied that during a 32 year follow up 289 participants developed cardiovascular disease. Participants who scored in the top 20% on the long-term diet quality score means who ate nutritionally rich plant foods were observed to have 52% less chance to develop cardiovascular disease, after considering several factors. Also, it was observed that people in the age group of 25-50 and improved their diet quality also were 61% less likely to develop cardiovascular disease, in comparison to those whose diet quality declined.

As very few strict vegetarians participated, so the study could not assess the possible benefits of a strict vegetarian diet, which excludes all animal products, including meat, dairy and eggs.²

Thus, from the above studies, the importance of a plant-based diet is clearly depicted. The American Heart Association Diet and Lifestyle Recommendations suggest that to maintain a healthy heart balanced plant-based diet including fresh vegetables, fruits, plant-based protein sources, whole grains, beans, nuts and excluding added sugar, excess salt and oil, reducing consumption of processed foods and alcohol and quitting smoking are very necessary and thus help in preventing heart diseases.

References:

1. WHO. Cardiovascular diseases (CVDs): WHO; 2021 [updated June 2021; cited 2021 7-Sep-21]. Available from: https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds).
2. Eating more plant foods may lower heart disease risk in young adults, older women: American Heart Association; 2021 [updated Aug2021; cited 2021 Aug 2021]. Available from: https://www.sciencedaily.com/releases/2021/08/210804123607.htm