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February is Heart Health month. And today, February 4th is National Wear Red Day. Heart health is often at the forefront of conversations around wellness and longevity, and for good reason. Around the world, cardiovascular disease is the number one killer. Fortunately, healthy habits like eating more plants have been proven to help protect your heart. 

Science Says, Eat More Plants

Evidence shows that eating more plants while limiting animal-derived and ultra-processed products, can help reduce your risk for things like heart attacks and strokes. They may even help improve heart failure.

A 2021 expert opinion paper examined how heart disease risk factors are influenced by the type of protein you eat most. Studies have continuously shown that when it comes to heart health, plant-based protein is more protective than animal-derived sources. 

Animal proteins are not all the same so this doesn’t mean you have to cut them out entirely. Research shows that poultry, fish, and low-fat dairy can be part of a heart-healthy diet. The key is emphasizing plants and minimizing saturated fat, which is highly concentrated in red meat and full-fat dairy.

One example is the Mediterranean diet pattern, which highlights minimally processed plant foods with a low intake of saturated fat, meat, and dairy. This diet is associated with better heart health outcomes, including a lower risk for heart disease and stroke.

So, the verdict is in: a plant-forward diet is proactive for your heart health. But why?

Why Plants Are Good for Your Heart

Whole plant foods, including fruits, vegetables, whole grains, nuts, seeds, and legumes, are packed with nutrients and heart-healthy, disease-fighting compounds. With the exception of coconuts, plants are also free from saturated fat, which the American Heart Association recommends minimizing. 

Fiber

Plant foods are the only natural sources of fiber. Unfortunately, national surveys have found that only around 5% of Americans meet minimum fiber requirements, which is around 30 grams per day. 

Eating fiber can lower your risk for heart disease by helping to reduce LDL “bad” cholesterol levels and keep your arteries clear from blockages. Furthermore, it can help fill you up and displace ultra-processed foods in your diet that don’t offer heart health benefits.

Vitamins and Minerals

Eating an abundance of colorful plant foods provides your body with heart-healthy micronutrients like vitamins A, C, E, K, the B vitamins, and trace minerals like zinc, potassium, calcium, iron, magnesium, and selenium. 

Antioxidants and Polyphenols 

Antioxidants and polyphenols are bioactive plant compounds. They help protect your cells from stress-induced damage, support nitric oxide production, and have anti-inflammatory benefits, which help keep your cardiovascular system healthy and support normal blood pressure. 

What About Meat Substitutes? 

A meat substitute is a plant-based foods that mimic the taste and texture of their animal-based counterparts. One benefit they provide is offering higher fiber than meat. Another is related to sustainability. Meat alternatives made from plants tend to be more environmentally friendly than animal-based meat production. There are cons as well to only eating meat substitutes. For example, meat substitutes tend to have lower levels of vitamin B12 and higher costs. It’s also important to review labels as some meat substitutes are high in sodium and saturated fat. 

Before loading your plate with only meat alternatives day after day, consider how just adding more plants can benefit your heart. Eating a well-rounded, varied diet is a key component to improving heart health long term.  

How to Add More Plants to Your Plate

Plants have been around since the beginning of time, and we now have more plant-based products available than ever. If you’re looking to design a more plant-forward diet, there are countless options to try. 

Here are a few easy swaps you can make: 

• Substitute a veggie burger in place of beef. This might be homemade, using things like beans and oats, or one of many frozen options from the grocery store. If the latter, look for ones made with whole-plant ingredients, like greens, grains, potatoes, and legumes.
• Try scrambled tofu in place of eggs. Crumbled extra-firm tofu has a similar consistency, which you can sautee with an assortment of vegetables and seasonings, and either enjoy on its own or wrapped in a tortilla to make a breakfast burrito.
• Add a raw, roasted, or steamed veggie as a side dish to every lunch and dinner plate. This could be a mixed green salad, some roasted potatoes and carrots, steamed asparagus, or raw broccoli florets with dip. 
• Enjoy more smoothies. Smoothies are a great way to add more fruits and vegetables to your diet. Simply blend together frozen berries, bananas, a handful of kale or spinach, orange juice, soy milk, and a bit of ground flaxseed or almond butter.

Keep in mind that not all plant-forward diets are heart-healthy. While it’s great that there are so many products today, many commercial packaged options contain large amounts of added sugar, salt, or fat that don’t offer the same benefits as whole plant foods. Overall, it’s best to emphasize minimally processed whole plants when designing a heart-healthy plant-forward diet.