Heart Disease & Why We Should Care

For the past 70 years, the leading cause of death in the United States has been Heart Disease aka Cardiovascular Disease. Though some causes may be out of one's control, many of the risk factors can be controlled with a healthy diet: Type 2 diabetes, high cholesterol, high blood pressure, and obesity.

On average, 1 person every 40 seconds dies from heart disease each year (Centers for Disease Control [CDC], 2021). In addition to the staggering number of deaths from this disease, it costs the United States about $219 Billion annually (CDC, 2021). Heart disease is a serious health issue. If you or someone you know is at risk for or suffers from heart disease, urge them to learn more about how diet can affect heart health.

Plant-Based Diet and Heart Health

Global Obesity Epidemic

As time moves forward, more of the human population are becoming overweight and/or obese. Just about 10 years ago, more than 1.9 billion adults were overweight and 600 milion were obese. Excess weight puts more strain on the heart.

New Zealand Study

In 2014, New Zealand's population consisted of 31% of adults being obese, and 35% overweight. A study was held to see the effects of a plant-based diet on the participants' health. The diet approach included vegetables, fruits, whole grains, and legumes. There was no restriction places on calories eaten.

Results of Study

After 6 months, the participants had shown a mean BMI (Basal Metabolic Index) reduction of 4.4 points! As seen above, a change of 4.4 points is about the same as jumping an entire weight class. Although BMI is not always accurate, it gives a general idea of an average person's weight.

Longevity & Quality of Life

Sticking with a diet can be difficult, especially with new diets coming out every day. However, a plant-based diet is a safe and effective way to lose weight and reduce risk factors for heart disease. Among improvements in physical health, participants in the study also saw signficant improvements in their quality of life.

Mediterranean Diet

At one point or another, most people have heard of the Mediterranean Diet, but not all people believe in its positive effects. For those skeptical about its benefits, the following information will be coming directly from a systematic review published in a well-known science journal, ScienceDirect.

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Mediterranean Diet

Daily Consumption: Monthly Consumption:

- Olive oil - Red meat

- Fruits & Vegetables - Wine

Weekly Consumption:

- Fish & Poultry

- Potatoes

- Olives

-Tree Nuts

- Legumes

Weight Loss

The American Heart Association has listed obesity as a major, and controllable risk factor for heart disease. A study comprised of people following the Mediterranean diet shows a correlation between the diet and a lower probability of developing obesity, especially central obesity

Reduction of Risk Factors

Many people have heard of BMI, but what does it mean? BMI stands for Basal Metabolic Index, which is a rough estimate of one's appropriate weight class, relative to their height. For every 1% above recommended BMI values, the risk for heart disease increases by 3.6% and 3.3% for women!

Why Does This Diet Work?

This diet focuses more on whole foods and limits both sugars and saturated fats. With the abundance of vegetables, you are more likely to feel fuller for longer, which helps curb appetite. Healthy unsaturated fats are found in extra virgin olive oil, fatty fish, and nuts. Incorporating these whole foods in your diet may help with weight loss among other risk factors for heart disease.