Plant-Based Diets Benefit the Heart Only When Foods Are Minimally Processed

Plant-based diets are often linked to better heart health, but new research shows that not all plant-based eating patterns offer the same protection. The benefits depend largely on food quality and the level of processing, not simply whether foods come from plants.

Researchers analyzed dietary and health data from 63,835 adults in the French NutriNet-Santé cohort, followed for an average of 9.1 years. Diets were evaluated based on plant versus animal content, nutritional quality, and degree of industrial processing.

Participants who consumed mostly minimally processed, nutrient-dense plant foods—such as fruits, vegetables, and whole foods low in sugar, salt, and unhealthy fats—had about a 40% lower risk of cardiovascular disease. However, those whose diets relied heavily on ultra-processed plant-based foods, including sugary cereals, snacks, sweetened drinks, and packaged meals, saw no heart benefit. In fact, diets dominated by low-quality, ultra-processed plant foods were linked to a roughly 40% higher cardiovascular risk.

The findings underscore that healthy plant-based diets must focus on whole, minimally processed foods to truly support heart health.

22-12-2025