Keep on

pumping
O
f all the complex jobs our bodies have to perform to increase its cholesterol levels - a major risk factor
it sounds a comparatively simple demand that we for CHD. Meat and dairy are major sources of
make of our heart - just sit there and pump. saturated fat while vegetarian and vegans diets tend to
That’s what it does, day in and day out, pushing blood contain lower levels (1). The most powerful
around the body to supply individual cells with food cholesterol-lowering agents are all found exclusively in
and oxygen. Unfortunately, we’re extremely adept at plant foods - soluble fibre in oats, fruits and vegetables
shoving a spanner in the works - although veggies not and plant protein such as soya.
so much so. Recent studies show that when compared Laura Scott (MSc
with meat-eaters, vegetarians have an incredible 25 per There are two types of cholesterol - LDL (low-density Nutrition)
cent lower risk of dying from heart disease (1). How lipoprotein) and HDL (high-density lipoprotein). LDL
so? Many of the risk factors for heart disease are has long been considered the most damaging to artery
related to diet and vegetarian diets tend to be healthier. health because it is deposited directly on artery walls.
This damage to blood vessels is particularly acute when
Number Crunching the LDL is itself damaged - or oxidized.
Cardiovascular disease (CVD) is the main cause of
death in the UK with over 235,000 fatalities annually. Fortunately, the body does have a potent defence
The main forms of CVD are coronary heart disease against oxidation and it’s made up of substances called,
(CHD) and stroke. Over 270,000 people have a heart appropriately, antioxidants. These are primarily the
attack each year, with 125,000 of them dying. CVD vitamin beta-carotene - converted into vitamin A by
also accounts for high levels of serious long-term the body - and vitamins C and E, all of which are
illness (morbidity). Half-a-million people have heart found only in plant foods. Selenium and zinc are other
failure and around 1.5 million suffer from chest pain antioxidants.
(angina) when they exert themselves (2). These figures
show the staggering extent of this largely man-made No surprise, then, that studies show vegetarians to
epidemic. have higher antioxidant levels than meat-eaters! (3).
What’s more, a recent study suggests that vegetarian
Risk Factors diets reduce the risk of LDL damage due to oxidation!
Major risk factors for CHD include smoking, lack of (4). It seems that antioxidants work on two levels -
exercise, stress, high alcohol intake, a poorly-balanced they reduce damage to blood vessels and weaken those
diet, high blood pressure, high cholesterol levels, things responsible for causing the damage. A double
diabetes and being overweight. Vegetarian diets tend to whammy in reverse.
be made up of the kinds of foods that have been
shown over many years to help reduce these risks. Homocysteine
This is the most recently discovered risk factor for
Cholesterol Levels heart disease. Homocysteine (Hcy) is an amino acid
Too much saturated fat in the diet encourages the body and one of the building blocks that make up protein. It

10 veggiehealth
 heart disease
is produced by the body during the breakdown of Firstly, get the right source of fat in your diet.
another amino acid - methionine. High levels of Hcy
have been linked to an increased risk of heart disease Fats are vital for the heart but not all fats are equal! It is
and stroke - possibly by causing lesions in blood vessels important to replace saturated - mainly animal - fat with
which then lead to a narrowing of the arteries. plant-derived, unsaturated fats. These can be obtained from
eating beans such as soya, seeds such as sunflower and flax,
Three key B-vitamins are crucial to lowering Hcy levels and un-salted nuts. And, of course, there are the bottled
and potential risk of CHD and stroke. Folate and oils which are extracted from them. These all provide
vitamin B6 are found abundantly in plant foods and essential omega-3 and omega-6 fats the heart needs. Olive
vitamin B12 is added to many foods including breakfast oil is also heart friendly Whilst oily fish contain omega-3
cereals and meat substitutes. A daily intake of 3 fats, they come ready-packaged with those nice little toxic
micrograms is recommended (5,6) found in an average chemicals, PCBs and dioxins! Trans-fats, known as
250ml serving of soya milk plus a 50g serving of cereal hydrogenated fats, can be from plants but they are altered -
plus a couple of pieces of toast with margarine and hardened - for use in many processed foods and they are
yeast extract. Versions of all these products are available bad news for hearts and should be avoided.
fortified with B12 so check the labels.
The second rule is to eat plentiful amounts of fresh
Blood Pressure fruits and vegetables.
Officially know as hypertension, it increases the risk of
artery blockages and is described as the silent killer - Thirdly, eat wholegrains. Foods made from processed
most people don’t even know they have it. Again, white flour, such as white bread, are best avoided
vegetarians come up trumps and suffer much less from along with sugar. Brown rice is preferable to white rice
hypertension than meat eaters. A vegetarian diet can and wholemeal pasta is better than white pasta.
even lower blood pressure (7,8,9,10,11). Encouraging
everyone to adopt a plant-based diet would be an And fourthly, eat moderate amounts of healthy sources
obvious and major step in reducing this extremely of protein, such as almost any variety of bean, lentils,
common condition. nuts and seeds.

Weight Maintenance You know it makes sense

Another winner for veggies is keeping to an ideal Good vegetarian diets are based on these four dietary
weight as numerous studies show that vegetarians tend strategies. Regular physical exercise, healthy weight
to be slimmer than meat-eaters (1,12,13,14,15,16). It maintenance and avoiding smoking are, of course, also
goes without saying that a well-balanced vegetarian or necessary to keep hearts healthy.
vegan diet, together with regular exercise, is the key to
maintaining a healthy weight. You can have your cake There is now a large body of scientific evidence that
(chocolate and vegan of course!) and eat it - but best shows unequivocally the power of plant-based diets in
keep it for special occasions. maintaining a healthy heart. Go veggie - your heart
will thank you for it!
Aspirin Alternative
Diet isn’t just about reducing the risk of disease, the Free reference list available on request by sending a
right one can help to reverse damage that has already stamped, self-addressed envelope. Research papers
occurred. The fact that vegetarian diets can perform available at £2 each. Send to the Vegetarian & Vegan
this therapeutic role in heart disease has long been Foundation, 12 Queen Square, Brighton BN1 3FD.
known. The Reversal Diet, devised by Californian
clinician Dr Dean Ornish, clearly shows the ability of a Laura Scott will explore a new health topic in each
veggie diet to reverse even severe CVD. Patients who issue of Veggiehealth. They will be reproduced as fact
follow his near-vegan diet show a significant reduction sheets and will be available to order.
in the hardening of their arteries (17,18,19).

Whilst aspirin is widely prescribed to reduce the risks

of heart disease by thinning the blood, there is a
downside in the form of an increased risk of ulcers.
Can plant-based diets offer any alternatives here? You
bet they can! A neat little study by Scottish researchers
found that levels of salicylic acid - the main component
in aspirin - was up to 12 times higher in vegetarians
than meat-eaters (20). Not surprising, really, when you
realise that salicylic acid is widely present in fruits and
vegetables.

Strategic Planning
There is no longer any argument that huge benefits
result from eating a plant-based diet. As to what types
of foods to choose, a few simple rules apply (21).

veggiehealth 11