Daily Mail: Vegan diets really ARE good for you: Eating more plant-based foods and cutting back on meat 'lowers your risk of dying from heart disease by 32%'

Opting for vegetables, whole grains and nuts also reduced their risk of dying from any cause by a quarter over 29 years, scientists found. 

The researchers from Johns Hopkins University stress people do not have to give up meat and dairy completely to reap the benefits.

However, they argued people should consume a 'larger proportion of plant-based foods' if they want better heart health.

Other experts were quick to point out even vegan food, like French fries and soda, can be unhealthy.

Heart disease is responsible for a quarter of all deaths in the US and UK, statistics show.  

Vegetarian diets have been found to reduce risk factors for conditions such as type 2 diabetes, obesity and high blood pressure.

However, studies have thrown up mixed results as to whether cutting back on meat and fish reduces the risk of an early death. 

To understand this better, the researchers analysed data from 12,168 participants of the Atherosclerosis Risk in Communities study. 

Its participants, who were aged 45 to 64, completed a food questionnaire at the start of the study in 1987.

The researchers then grouped the volunteers, who were considered to be otherwise healthy, according to their adherence to a plant-based diet. 

Rates of heart disease and death among the participants were assessed nearly three decades later in 2016. 

Results revealed those who ate the most vegan foods were 16 per cent less likely to suffer from cardiovascular disease than those who consumed the least.

The highest plant-based consumption was defined as an average of 4.1-to-4.8 pieces of fruit and vegetables a day and just 0.8-to-0.9 portions of red or processed meat.

Those with the lowest intake of fruit and vegetables ate an average of 2.3 servings a day and 1.2 portions of meat. 

Cutting back on meat also reduced the participants' risk of dying from heart disease, including heart attacks, stroke or heart failure, by 32 per cent. 

And opting for more vegetarian or vegan foods lowered their risk of dying by any cause over the course of the study by 25 per cent.

'Our findings underscore the importance of focusing on your diet,' lead author Dr Casey Rebholz said. 

'To reduce cardiovascular disease risk people should eat more vegetables, nuts, whole grains, fruits, legumes and fewer animal-based foods.'

She accepted the findings - in the Journal of the American Heart Association - are 'pretty consistent' with other similar research. 

Dr Rebholz noted this is one of the first studies to compare the effects of plant versus animal-based diets among the general public.

Past studies that support going vegan for heart health were usually carried out in specific groups of people, such as 'health-conscious individuals'. 

Future research should look at how healthy versus unhealthy plant-based foods impact our heart health and risk of early death, Dr Rebholz said.

Dr Mariell Jessup, chief science and medical officer of the American Heart Association (AHA), said: 'The AHA recommends eating a mostly plant-based diet.

'To reduce cardiovascular disease risk people should eat more vegetables, nuts, whole grains, fruits, legumes and fewer animal-based foods.'

She accepted the findings - in the Journal of the American Heart Association - are 'pretty consistent' with other similar research. 

Dr Rebholz noted this is one of the first studies to compare the effects of plant versus animal-based diets among the general public.

Past studies that support going vegan for heart health were usually carried out in specific groups of people, such as 'health-conscious individuals'. 

Future research should look at how healthy versus unhealthy plant-based foods impact our heart health and risk of early death, Dr Rebholz said.

Dr Mariell Jessup, chief science and medical officer of the American Heart Association (AHA), said: 'The AHA recommends eating a mostly plant-based diet.

'[This is] provided the foods you choose are rich in nutrition and low in added sugars, sodium, cholesterol, and artery-clogging saturated and trans fats. 

'French fries or cauliflower pizza with cheese are plant-based but low in nutritional value and are loaded with sodium. 

'Unprocessed foods, like fresh fruit, vegetables and grains, are good choices.'  

Victoria Taylor, senior dietitian at the British Heart Foundation, welcomed the results of the study.

She said: 'This research is yet more evidence that including more plant-based foods in your diet can help to lower our risk of a heart attack or stroke.

'You don't have to cut out all animal products to reap the health rewards, but most of us could benefit from eating more foods like fruit and vegetables, wholegrains, beans, lentils, nuts and seeds in our diets. 

'This is easy to do by bulking out a meat dish with beans or lentils, having some vegetarian meals each week, or by switching cakes and biscuits for fresh fruit or unsalted nuts.

'But don't make the mistake of assuming all plant based foods are healthy options. 

'Switching to less healthy plant based choices, such as sugary drinks, crisps or biscuits, is unlikely to reduce your risk of heart and circulatory diseases.'

Veganism and vegetarianism has exploded in the last few years, with millions of people looking to cut out animal products for both ethical and health reasons. 

This article was first published on Daily Mail, see the original here: https://www.dailymail.co.uk/health/article-7331285/Eating-plant-based-foods-lowers-risk-dying-heart-disease-32.html