Plant-based diets aren't always healthy, some raise heart attack risk by 40%

People who ate more whole, nutrient-rich plant foods had around a 40% lower risk of developing cardiovascular disease. (Picture Credit: Pexels)

You are often told that plant-based food automatically means healthy. But a recent long-term study suggests that simply ditching animal products isn’t enough. In fact, loading your trolley with plant-based foods wrapped in plastic, packed with additives and engineered for shelf life could be doing your heart no favours at all.

Researchers from INRAE and several French health institutions followed 63,835 adults enrolled in the NutriNet-Santé study for an average of nine years. Some participants were tracked for as long as 15. Their diets were logged in detail, not just what they ate, but how processed those foods were and how nutritionally sound they proved to be.

According to the research, people who ate more whole, nutrient-rich plant foods, like  fruit, vegetables, pulses and grains in their natural or lightly processed form, had around a 40 per cent lower risk of developing cardiovascular disease.

But when plant-based eating leaned heavily on ultra-processed foods, the advantage vanished.

Additionally, industrial wholemeal bread, shop-bought soups, ready-made pasta dishes and pre-packed salads with dressings all fell into a grey zone. Even when these foods looked healthy on the surface, their heavy processing meant they offered no clear heart protection compared with diets containing more animal products.

More worrying still were diets dominated by ultra-processed, low-quality plant foods. Crisps, sugary cereals, sweetened fruit drinks, confectionery and savoury biscuits, all technically plant-based, were linked to a roughly 40 per cent higher risk of cardiovascular disease.

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The study shares that health isn’t just about ingredients, but what industry does to them. Ultra-processing strips foods of fibre, alters fats and sugars, and introduces additives that have little business being in a human diet. As per the researchers, understanding heart health means looking beyond whether food is plant or animal-based. Nutritional quality and processing levels matter just as much, if not more.

Uncover the  heart-smart way to eat more plants

• Choose fresh, frozen or minimally processed fruit and vegetables
• Include pulses, legumes and whole grains without added sugars or fats
• Be cautious of “healthy-looking” ready meals and packaged salads
• Limit ultra-processed snacks, even if they’re labelled vegan or plant-based
• Know that plants are good, factories, not so
• Eat real food. Cook when you can. And don’t assume that a green label guarantees a healthy heart. Sometimes, the old wisdom still holds up rather well.

Also read: Doctor says these 3 medicines can save a heart attack patient

FAQs on plant-based food:

Q. What is plant-based food?

It focuses on foods from plants such as vegetables, fruits, whole grains, legumes, nuts, and seeds.

Q. Is plant-based food nutritious?

Yes, it’s rich in fiber, vitamins, minerals, and antioxidants that support overall health.

Q. Can plant-based food provide enough protein?

Absolutely—beans, lentils, tofu, tempeh, nuts, and seeds are great protein sources.

Q. Is plant-based eating good for weight management?

Yes, it’s often lower in calories and higher in fiber, helping you feel full longer.

Q. Do I have to be fully vegan to eat plant-based?

No, plant-based simply means prioritizing plants, not eliminating all animal products.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.