{"id":3306,"date":"2019-02-26T15:32:11","date_gmt":"2019-02-26T15:32:11","guid":{"rendered":"https:\/\/www.purplecarrot.com\/blog\/?p=3306"},"modified":"2026-08-21T14:29:31","modified_gmt":"2026-08-21T14:29:31","slug":"eat-more-plants-for-heart-health","status":"publish","type":"post","link":"https:\/\/www.purplecarrot.com\/learn\/eat-more-plants-for-heart-health\/","title":{"rendered":"Easy Tips To Start A Plant Based Heart Healthy Diet"},"content":{"rendered":"

Protecting your heart starts with what you put on your plate. The foods we eat impact so many factors that relate to our heart health, from blood pressure to cholesterol levels. Health experts and researchers note one particular lifestyle that may be connected to positive cardiovascular outcomes: plant-based diets.<\/p>\n

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Eating a plant-forward diet<\/a> may drastically reduce the risk of heart disease, along with tons of other health benefits. It takes a mindful approach, but when done right, a plant-based heart-healthy diet could be the key to better cardiovascular health.<\/p>\n

Why plant-based eating patterns are heart healthy<\/h2>\n

Eating a plant-based diet that\u2019s rich in fruits, vegetables, and other whole foods delivers some of the most important heart-healthy nutrients and removes some of the biggest dietary risk factors for heart disease.<\/p>\n

High fiber<\/h3>\n

Eating more fiber is one of the best defenses against cardiovascular disease<\/a>, as this nutrient plays a huge part in lowering bad LDL cholesterol levels. Beans, whole grains, and seeds are all high in fiber and completely plant-based.<\/p>\n

Less saturated fats<\/h3>\n

Animal products tend to be higher in saturated fats<\/a> \u2014 a contributor to cardiovascular issues \u2014 than plant-based foods. Plus, when you cut out this type of fat in ultra processed meats and dairy, you remove a common cause of inflammation<\/a>, which may negatively impact heart muscle<\/a>.<\/p>\n

Blood sugar benefits<\/h3>\n

We often think of lowering our blood sugar as the first line of defense in reducing the risk of diabetes, but preventing diabetes is also an important step in protecting your heart. Diabetes doubles your risk of heart disease<\/a>, as high blood sugar can damage the vessels and nerves surrounding your heart. Plant-based diets have been shown to have a positive impact on blood glucose<\/a>, so make some space on your plate for greens and beans.<\/p>\n

Plant-based eating patterns vs. other heart healthy diets<\/h2>\n

A plant-based diet isn\u2019t the only heart-healthy way to eat, but you\u2019ll find a lot of overlap with a vegan lifestyle and other cardiovascular friendly diets. The main difference between a plant-based lifestyle and diets like the Mediterranean diet and the DASH diet is the role of animal products in each.<\/p>\n

Plant-based eating patterns vs. the Mediterranean diet<\/h3>\n

The Mediterranean diet requires a decrease in red meat, but fish, poultry, and dairy are still prominent. A plant-based diet does not prioritize animal-based products.<\/p>\n

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Adopting either a plant-based or Mediterranean diet<\/a> can have a positive impact on your heart health, as both lifestyles offer similar nutritional profiles. They both focus on adding more whole foods over processed ones, while reducing saturated fats and increasing heart-healthy unsaturated fats like olive oil<\/a>.<\/p>\n

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The protein sources in the Mediterranean diet are typically rich in omega-3 fatty acids, which may help lower blood pressure<\/a>. Although a plant-based diet doesn\u2019t include fish or fish oil, you can still get omega-3s from plant-based foods like nuts and seeds. There\u2019s also some evidence that alpha-linolenic acid (ALA), the type of fatty acid in flaxseed, may lower the risk of arrhythmias in certain individuals.<\/p>\n

Plant-based eating patterns vs. the DASH diet<\/h3>\n

The DASH (dietary approach to stop hypertension) diet also prioritizes whole foods and healthy fats, while reducing or eliminating processed foods. It\u2019s an effective way to manage blood pressure<\/a>, as you consume as little added salt, sugar, saturated fats, and alcohol as possible. Although eating plant-based isn\u2019t a requirement, it\u2019s absolutely possible to follow a plant-based lifestyle and the DASH diet at the same time.<\/p>\n

Do you have to be vegan to try a plant-based heart healthy diet?<\/h2>\n

Nope! You don\u2019t have to be completely vegan at every single meal if you\u2019re thinking about incorporating plant-based eating for heart health. The American Heart Association recommends a plant-forward diet<\/a> for cardiovascular health, but notes that you don\u2019t have to be 100% vegan to enjoy these benefits. In fact, the organization emphasizes that the most important things to remove from your diet are processed meats and red meats, not necessarily fish or lean poultry.<\/p>\n

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If removing all meat and dairy products seems like too much of a challenge, remember that it\u2019s also about what you\u2019re adding to your plate, not what you\u2019re taking away. Making more room for whole grains, veggies, and plant-based proteins like seitan<\/a> or tofu doesn\u2019t mean doing away with a salmon fillet or shrimp. Eating mostly plant-based can still improve your cholesterol, blood sugar, and inflammation levels.<\/p>\n

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If this sounds like you, read more about the flexitarian diet<\/a>, which priorities plants but doesn’t remove animal products altogether.<\/p>\n

The plate breakdown: What\u2019s on your plate when eating plant-based?<\/h2>\n

A heart-healthy plate means minimal saturated fats, added sodium, and sugar. So what should you include when crafting a heart-healthy plant-based meal?<\/p>\n