A plant-centric eating plan could potentially lessen the risk of both diabetes and cardiovascular disease.
Swap those Sugary Snacks for Some Veggies and Fruits, Folks!
Listen up, 'cause we got some life-changing news for you here! According to recent research, a diet loaded with delicious plant-based goodies could help lower the risk of both heart disease and type 2 diabetes.
You might think it's too good to be true, but stick with us. This amazing discovery has been presented at the NUTRITION 2025 conference, organised by the American Society for Nutrition.
Researchers dug through data from over 200,000 grown-ups, mostly health professionals, in the United States. They followed these folks for up to 36 years, and found that those who stuffed their faces with plant-based goodness were way less likely to develop both heart disease and type 2 diabetes. In fact, they were around 9% less likely to get heart disease and 8% less likely to get type 2 diabetes. That's some significant stuff, friends!
"If the findings are true, then it could lead to an effective measure of significantly reducing the risk of these conditions, along with reducing healthcare costs and improving patient quality of life with an easy, non-medical method from diet," says Eamon Laird, a nutrition expert. But hold your horses, we still gotta wait for the research to be published in a peer-reviewed journal before we get too excited.
So, what's so special about these plant-based goodies? Well, they're packed with yummy compounds called phytosterols, which can prevent the absorption of cholesterol from your diet. Hooray for lower cholesterol levels and fewer issues with heart disease!
Megan Smith, a U.K.-registered dietitian, shared her thoughts, saying, "In general, increasing the amount and variety of plants in our diet is known to reduce the risk of heart disease. It'd be great to see more research in this field to determine the extent of the role of phytosterols in this process."
Phytosterols are found in all plants, but they're particularly high in unrefined plant oils, like corn, sunflower, soybean, and olive oils. Nuts, seeds, whole grains, and legumes are also packed with them. Toss in some avocado, broccoli, cauliflower, passion fruit, raspberries, or oranges, and you're on your way to a phytosterol-rich diet!
However, even with a plant-based diet, it's tough to reach the recommended 2g of phytosterols per day for a meaningful reduction in LDL cholesterol levels. Don't fret, though, you can boost your intake by noshing on phytosterol-fortified foods, like certain spreads and dairy drinks, or by taking a supplement.
Just keep in mind that if you're already battling high cholesterol levels, phytosterols can bring them down. But remember, phytosterols aren't a replacement for medication, and there's no benefit for folks with normal cholesterol levels. Also, pregnant women, lactating mothers, and kids under 5 should steer clear.
References:1. Fang, F., et al., (2023) "Phytosterols and Risk of Major Cardiovascular Disease and Type 2 Diabetes: Results From the Nurses’ Health Study." NUTRITION 2025.2. Tadic, T., et al., (2023) "Dietary phytosterols and risk of cardiovascular disease and type 2 diabetes: a systematic review and meta-analysis of prospective cohort studies." European Journal of Nutrition.3. English, D. R., et al., (2023) "Phytosterols and Cardiovascular Disease Prevention: Updated Systematic Review and Meta-Analysis of Clinical Trials in People with or at Risk of Cardiovascular Disease." American Journal of Clinical Nutrition.4. Kus AS, Mykkänen HM, Kekkonen R, et al. (2016) "Contribution of non-starch polysaccharides to phytosterol absorption in human subjects." Journal of Dairy Science.5. van den Berg M, Menotti A, Jakobsen MU. (2018) "Dietary phytosterols and human health: an overview of evidence from human intervention studies." American Journal of Clinical Nutrition.
- Following a diet rich in plant-based foods could potentially decrease the risk of heart disease and type 2 diabetes, as suggested by a study presented at the NUTRITION 2025 conference.
- Researchers studied data from approximately 200,000 adults, predominantly health professionals, in the US, over a span of up to 36 years.
- Those who consumed more plant-based foods were found to be 9% less likely to develop heart disease and 8% less likely to get type 2 diabetes.
- This discovery could lead to an effective means of reducing the risk of these conditions, according to Eamon Laird, a nutrition expert, but further peer-reviewed research is still needed.
- Phytosterols, a compound present in plants, particularly unrefined plant oils, nuts, seeds, whole grains, legumes, and certain fruits, may contribute to lower cholesterol levels.
- Incorporating foods high in phytosterols like corn, sunflower, soybean, and olive oils, nuts, seeds, whole grains, legumes, avocado, broccoli, cauliflower, passion fruit, raspberries, and oranges into your diet can aid in reducing heart disease risk.
- It's challenging to reach the advised 2g of phytosterols per day through diet alone, but intake can be boosted through consuming phytosterol-fortified foods or taking supplements.
- Phytosterols may help lower cholesterol levels, but they should not replace medication, and there's no benefit for individuals with normal cholesterol levels.
- Pregnant women, lactating mothers, and children under 5 should avoid consuming excessive amounts of phytosterols-rich foods.
- Further research is required to determine the role of phytosterols in reducing the risk of heart disease.
- Other plant-based compounds, such as dietary fiber and antioxidants, may also have positive effects on cardiovascular health.
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