For years, we’ve heard the chorus: “Eat more plants for a healthier heart!” And largely, that advice holds true. Numerous studies have championed the benefits of plant-forward eating patterns in reducing the risk of हृदय रोगहृदय वाहिनी रोग हृदय और रक्त वाहिकाओं से जुड़ी समस्याओं के लिए एक व्यापक शब्द है, जिसमें दिल का दौरा, स्ट्रोक और पैर की धमनियों का अवरुद्ध होना शामिल है।.. But a recent study from the robust NutriNet-Santé cohort in France has introduced a crucial nuance, revealing that the टाइप का पौधारोपण-आधारित आहारएक पौधे-आधारित, या पौधे-प्रधान आहार, मुख्य रूप से सब्जियों, फलों, बीन्स, साबुत अनाज, नट्स और बीजों के आस-पास बनता है, जिसमें पशु से मिलने वाले खाद्य पदार्थ सीमित होते हैं या बिल्कुल नहीं होते हैं।. matters — a lot. Simply going “plant-based” might not be enough if your plate is piled high with highly processed foods.

The Nuance: Not All Plant-Based Diets Are Equal

The French study, published in The Lancet Regional Health – Europe, followed over 63,000 adults for an average of nine years. What made this research particularly insightful was its detailed approach. Instead of just categorizing diets as “plant-based” or “non-plant-based,” the researchers used a sophisticated scoring system that considered three critical dimensions:

1. Proportion of Plant vs. Animal Products: How much of the diet was truly plant-derived?
2. Nutritional Quality: Was the diet rich in healthy nutrients or empty calories?
3. Degree of Industrial Processing (NOVA Classification): This was the game-changer. Were the plant foods whole and minimally processed, or ultra-processed?

The findings were stark:

• Those who consumed a healthy plant-based diet rich in minimally processed foods (fruits, vegetables, whole grains, nuts, seeds, legumes) had an impressive 40% lower risk of cardiovascular disease.
• In contrast, individuals whose plant-based diets were high in ultra-processed plant-based foods actually saw a 40% higher risk of cardiovascular disease, mirroring the risks associated with diets high in processed animal products.

This study directly addresses a common critique of “plant-based” messaging: the assumption that all foods derived from plants are inherently healthy.

Beyond the Buzzword: Ultra-Processed Plant Foods

This new research isn’t an isolated finding; it aligns with a growing body of evidence highlighting the dangers of अति-प्रसंस्कृत खाद्य पदार्थIndustrial food products formulated from refined ingredients and additives—such as emulsifiers, colorings, and flavor enhancers—with little resemblance to whole foods; both plant-based and animal-based ultra-processed products are associated with increased cardiovascular risk, validating the article's argument that processing level matters as much as food source., regardless of their origin.

• The NOVA Classification: This system categorizes foods based on the extent and purpose of industrial processing.
  • NOVA Group 1: Unprocessed or minimally processed foods (fruits, vegetables, grains, legumes, meat, fish, eggs, milk).
  • NOVA Group 2: Processed culinary ingredients (salt, sugar, oils, butter).
  • NOVA Group 3: Processed foods (canned vegetables, simple breads, cheeses, cured meats).
  • NOVA Group 4: Ultra-processed foods (UPFs): Industrial formulations typically containing five or more ingredients, often including additives like flavors, colors, emulsifiers, and thickeners. These include many breakfast cereals, sodas, packaged snacks, instant noodles, reconstituted meat products, and, crucially, many plant-based meat alternatives and dairy alternatives.
• Existing Research on UPFs: Prior studies have consistently linked high consumption of UPFs to increased risks of मोपापनमोटपा का अर्थ स्वास्थ्य को प्रभावित करने के लिए पर्याप्त मात्रा में अतिरिक्त शरीर की चर्बी होना है।., प्रकार 2 मधुमेहमधुमेह एक ऐसी स्थिति है जिसमें रक्त शर्करा बहुत अधिक बनी रहती है, या तो इसलिए कि शरीर बहुत कम इंसुलिन बनाता है या इसलिए कि यह अपने द्वारा बनाए जाने वाले इंसुलिन का जवाब देना बंद कर देता है।., certain cancers, and cardiovascular disease, as detailed in reviews and analyses in journals like BMJ और JAMA Internal Medicine [1, 2]. The issue isn’t just about the nutrients (or lack thereof) but also the additives, the खाद्य मैट्रिक्सThe food matrix refers to the physical and chemical structure of a whole food—cell walls, fiber, protein networks—that surrounds and interacts with its nutrients; fats consumed within an intact food matrix, such as whole almonds versus almond oil, are absorbed more slowly and less completely than the same fats in extracted, purified form., and how these foods are engineered to be hyper-palatable and lead to overconsumption.

The “Healthy User” Effect and Confounders

The strength of the NutriNet-Santé study lies in its robust adjustments for भ्रम में डालने वालासंभ्रम तब होता है जब एक छिपा हुआ तीसरा कारक दो असंबंधित चीज़ों को जुड़ा हुआ दिखाता है।. factors. As you rightly pointed out, people who adopt healthier diets often have healthier lifestyles overall – a phenomenon known as the “healthy user effect.” The researchers meticulously accounted for socio-demographic factors, धूम्रपानधूम्रपान आपकी रक्त वाहिकाओं की परत को नुकसान पहुँचाता है, रक्तचाप बढ़ाता है, रक्त को अधिक आसानी से थक्का बनाता है, और पट्टिका (प्लाक) के विकास को तेज़ करता है।. स्थिति, physical activity levels, medical history, and total energy intake. This allowed them to isolate the impact of dietary choices more effectively, confirming that even after controlling for these variables, the distinction between healthy and unhealthy plant-based diets remained significant.

The Takeaway: Prioritize Whole, Unprocessed Plants

The message is clear: when adopting a plant-based diet for heart health, focus on whole, unprocessed foods. Think colorful fruits and vegetables, robust whole grains, diverse legumes, nuts, and seeds. While plant-based convenience foods have their place, they should not form the foundation of your diet.

Q&A: Low-Fat Plant-Based Diets and Heart Disease

Q1: What is the value of a low-fat plant-based diet in preventing and reversing heart disease?

A1: A low-fat, whole-food plant-based (WFPB) diet has shown significant value in both preventing and, in some cases, reversing heart disease. Pioneering work by Dr. Dean Ornish and Dr. Caldwell Esselstyn demonstrated that very low-fat WFPB diets, combined with lifestyle changes (like stress management and exercise), could not only halt the progression of कोरोनरी धमनी रोगकोरोनरी धमनी रोग (कोरोनरी आर्टरी डिज़ीज़) हृदय की मांसपेशी को रक्त पहुँचाने वाली धमनियों में प्लाक का जमाव है।. but also lead to the regression of atherosclerotic पट्टिकाएँप्लाक धमनी की दीवार के अंदर कोलेस्ट्रॉल, प्रतिरक्षा कोशिकाओं, निशान ऊतक और कैल्शियम का निर्माण है।. in many patients [3, 4].

The benefits stem from several factors:

• Reduced Saturated and Trans FatsTrans fat is an artificially altered fat once used to make processed foods last longer on the shelf.: WFPB diets are naturally very low in संतृप्त वसासंतृप्त वसा (सैचुरेटेड फैट) वह प्रकार है जो कमरे के तापमान पर ठोस रहता है — मक्खन, लाल मांस में मौजूद वसा, नारियल का तेल और ताड़ का तेल।. (found primarily in animal products) and कोलेस्ट्रॉलकोलेस्ट्रॉल एक मोमी पदार्थ है जिसकी आपके शरीर को आवश्यकता होती है। यह कोशिका की दीवारों, हार्मोनों, विटामिन डी और आपके भोजन को पचाने वाले पित्त में जाता है। इसके बिना आपकी मृत्यु हो जाएगी।., both major contributors to plaque formation.
• उच्च फ़ाइबरफ़ाइबर पौधे के भोजन का वह हिस्सा है जिसे आपका शरीर पचा नहीं सकता है। यह बीन्स, ओट्स, सब्जियों, फलों और साबुत अनाज में पाया जाता है।. सामग्री Soluble fiber (abundant in fruits, vegetables, oats, beans) helps lower एलडीएलएलडीएल, या कम घनत्व वाले लिपोप्रोटीन, मुख्य कण हैं जो आपके रक्त के माध्यम से कोलेस्ट्रॉल ले जाते हैं — और मुख्य कण हैं जो धमनी की दीवारों में फंस जाते हैं।. (“bad”) cholesterol by binding to it and aiding its excretion. Insoluble fiber promotes gut health and तृप्तिThe feeling of fullness and suppression of appetite following a meal; protein is the most satiating macronutrient per calorie, and higher-protein diets exploit this property to reduce total energy intake and support weight loss..
• Rich in Antioxidantsएंटीऑक्सीडेंट एक ऐसा पदार्थ है जो शरीर में नुकसान पहुँचाने वाले अणुओं को साफ करता है। विटामिन ई और बीटा-कैरोटीन इसके उदाहरण हैं।. and Phytonutrients: Plants are packed with compounds that reduce सूजनसूजन, चोट या किसी ऐसी चीज़ के प्रति आपकी प्रतिरक्षा प्रणाली (इम्यून सिस्टम) की प्रतिक्रिया है जिसे वह बाहरी आक्रमणकारी मानती है। यह अपने साथ सूजन, गर्मी और सफाई करने वाली कोशिकाओं को लाती है।. और ऑक्सीडेटिव तनावऑक्सीडेटिव तनाव, नुकसान पहुँचाने वाले प्रतिक्रियाशील अणुओं और शरीर की उन्हें बेअसर करने की क्षमता के बीच का असंतुलन है।., both critical factors in the development of heart disease.
• Weight Management: WFPB diets are generally lower in caloric density and higher in fiber, promoting satiety and making वजन घटानावजन घटाने का मतलब शरीर की चर्बी को कम करना है, चाहे वह खान-पान में बदलाव, व्यायाम, दवा या सर्जरी के माध्यम से हो।. and maintenance easier, which in turn reduces cardiac strain.
• Improved रक्तचापरक्तचाप आपके धमनी की दीवारों के खिलाफ दबाव बनाने वाले रक्त का बल है। इसे दो संख्याओं के रूप में लिखा जाता है, जैसे 120/80। ऊपर की संख्या तब का दबाव होती है जब आपका हृदय सिकुड़ता है, और नीचे की संख्या तब होती है जब वह आराम करता है।.: The high potassium content and absence of cholesterol, combined with overall healthier body weight, often lead to lower blood pressure.

Q2: Does “low-fat” mean avoiding all fats, even healthy plant fats?

A2: Not necessarily. While the most aggressive heart disease उलटफेरREVERSAL अध्ययन ने कोरोनरी प्लाक (धमनियों में वसा का जमाव) पर क्या प्रभाव पड़ा, यह मापने के लिए इंट्रावास्कुलर अल्ट्रासाउंड का उपयोग करके मध्यम और गहन स्टेटिन थेरेपी की तुलना की।. protocols (like those by Ornish and Esselstyn) advocate for very low-fat intake (often 10-15% of calories from fat), for general prevention and maintenance, many healthy plant-based diets include moderate amounts of healthy fats from whole food sources. These include:

• Avocado
• Nuts (walnuts, almonds)
• Seeds (chia, flax, hemp)
• Olives (and जैतून का तेलजैतून का तेल भूमध्यसागरीय आहार का मुख्य वसा है, जो मोनोअनसैचुरेटेड वसा और, एक्स्ट्रा वर्जिन रूप में, पॉलीफेनॉल नामक पौधे के यौगिकों से भरपूर होता है।. in moderation)

These fats are rich in monounsaturated and polyunsaturated fatty acids (including omega-3s), which are beneficial for heart health. The key is to consume these in moderation and as part of a diet centered on whole, unprocessed plants, rather than relying on extracted oils or processed foods that might also contain unhealthy fats. For severe existing heart disease, a stricter very low-fat approach may be recommended by a physician.

संदर्भ

1. Dicken SJ, Batterham RL. Ultra-processed Food and Obesity: What Is the Evidence?. Curr Nutr Rep. 2024;13(1):23-38. doi:10.1007/s13668-024-00517-z
2. Rico-Campà A, Martínez-González MA, Alvarez-Alvarez I, et al. Association between consumption of ultra-processed foods and all cause mortality: SUN prospective cohort study. BMJ. 2019;365:l1949. Published 2019 May 29. doi:10.1136/bmj.l1949
3. Ornish D, Scherwitz LW, Billings JH, et al. Intensive lifestyle changes for reversal of coronary heart disease. JAMA. 1998;280(23):2001-2007. doi:10.1001/jama.280.23.2001
4. Esselstyn CB Jr. Resolving the Coronary Artery Disease Epidemic Through Plant-Based Nutrition. Prev Cardiol. 2001;4(4):171-177. doi:10.1111/j.1520-037x.2001.00538.x
5. Prioux C, Kesse-Guyot E, Srour B, et al. Cardiovascular disease risk and the balance between animal-based and plant-based foods, nutritional quality, and food processing level in the French NutriNet-Santé cohort: a longitudinal observational study. Lancet Reg Health Eur. 2025;59:101470. Published 2025 Oct 6. doi:10.1016/j.lanepe.2025.101470