How a Plant-Based Diet Can Help Reduce Your Risk of Disease

Plant-based diets are becoming more popular, not only among vegetarians and vegans but also among health-conscious individuals looking to lower their risk of chronic diseases.

Some research suggests that incorporating more plant-based foods may contribute to a longer, healthier life, potentially reducing the risk of conditions such as heart disease, diabetes, and cancer.

But what is it about a plant-based diet that makes it so effective in promoting better health?

Health Risks Associated with Red Meat Consumption

Studies have continually shown that the consumption of meat in the amounts most first-world countries eat leads to heart disease, diabetes, and cancer, but this study adds more to the story.

“This new study provides further compelling evidence that high amounts of red meat may boost the risk of premature death,” says study author An Pan of the Harvard School of Public Health.

The Findings of the Harvard Study

Pan and colleagues analyzed diet, health, and mortality data on 37,698 men and 83,644 women. During the more than 20-year study, nearly 24,000 of the participants died, including 5,910 from heart disease and 9,464 from cancer.

The study found that eating one serving a day of unprocessed red meat (about the size of a deck of cards) was associated with a 13% increased risk in premature death, and eating one serving a day of processed red meat (one hot dog or two slices of bacon) was associated with a 20% increased risk of premature death.

Healthier Alternatives to Red Meat

Using a statistical model, the researchers estimated that replacing one serving a day of red meat with one serving of fish would decrease premature death by 7%; replacing it with poultry would decrease the risk by 14%; nuts, 19%; beans, 10%; low-fat dairy, 10%; and whole grains, 14%.

“The message we want to communicate is it would be great if you could reduce your intake of red meat consumption to half a serving a day or two to three servings a week, and severely limit processed red meat intake,” Pan says.

Plant-Based Protein as a Solution

Sunwarrior, a raw, plant-based supplement company, believes they have a solution.

“Replacing red meat with plant-based alternatives is easier than most people think,” said Denley Fowlke, cofounder of Sunwarrior. “Our Warrior Blend combines pea, cranberry seed, and hempseed protein in a raw, natural state that also tastes great. It’s perfect for any lifestyle, not just vegetarians and vegans.”

Reducing Risk by Choosing Plant-Based Protein

Anyone can reduce their risk of early death by choosing alternative protein sources apart from red meat. You can choose plant-based protein powder products.

Do Vegans Tend to Have a Lower Risk of Heart Disease?

Some studies suggest that vegans and those following predominantly plant-based diets may have a lower risk of heart disease. This may be due to the diet's high fiber content and the reduced intake of saturated fats typically found in animal products.

What Defines a Healthy Plant-Based Diet?

A healthy plant-based diet focuses on whole, minimally processed foods. This encompasses a diverse range of vegetables, fruits, nuts, seeds, legumes, and whole grains. The key is variety and balance.

What Makes Plant-Based Diets So Healthy?

Plant-based diets are abundant in fiber, vitamins, and antioxidants and naturally low in saturated fats and cholesterol. These nutrients may support everything from heart health to digestion and immune function.

How Do Plant-Based Diets Help Reduce Health Risks?

A major benefit of plant-based diets is their potential to reduce inflammation, which has been connected to chronic conditions such as cancer, heart disease, and diabetes.

What Is the Best Plant-Based Diet for Reducing Disease Risk?

There’s no single "best" plant-based diet, but those centered around whole foods tend to be the most effective. Diets like the Mediterranean or DASH prioritize plant-based meals while allowing moderate amounts of fish, and dairy. The aim is to reduce red and processed meats, focusing instead on fruits, vegetables, and healthy fats like olive oil.

Read more: benefits of plant-based diet

Which Diseases Can a Plant-Based Diet Help Prevent?

A plant-based diet may be linked to lower risks of diseases like heart disease, type 2 diabetes, and certain cancers. It may also help manage conditions such as high blood pressure and cholesterol, possibly due to the anti-inflammatory and antioxidant effects of plant foods, which may help protect cells from damage.

Is a Vegan or Vegetarian Diet Right for Everyone?

While a vegan or vegetarian diet may not be ideal for everyone, reducing the intake of animal products and incorporating more plant-based foods can benefit nearly anyone. For those who
may not want to commit fully to veganism or vegetarianism, even small shifts towards plant-based eating can offer significant health benefits (flexibility is key)!