Vegetarian
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There are all kinds of vegetarians, or non-meat eaters, including vegans, lacto-ovo vegetarians, and lacto vegetarian. One of the most popular diets is Ornish’s Lacto-Ovo diet and lifestyle program, which has been shown to reverse heart disease for over 20 years. The American Dietetic Association (ADA)’s position on vegetarian diets is that “appropriately planned nutritionally adequate meals may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood and adolescence, and for athletes.” Plant-based eating is growing in popularity because it’s increasingly backed by a wealth of scientific data supporting the health benefits as well as a rise in ethical considerations regarding the agribusiness of meat production. Selected benefits are lower rates of heart disease, high cholesterol and blood pressure. On the other hand, if a vegetarian diet contains increased refined carbohydrates and sugars, it can also increase chances of heart disease.
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Similar diets Mediterranean, DASH (Dietary Approaches to Stop Hypertension) and Flexitarian have been shown in studies to be very effective. These diets emphasize primarily plant-based foods with nine servings a day of antioxidant-rich fruits, vegetables, legumes, pasta and rice, a low consumption of meat/poultry, increased consumption of fish and moderate consumption of dairy products. Based on the current evidence, this type of eating pattern reduces cardiovascular disease by 31 percent when compared to the traditional AHA diet. These diets may also lower the risk of stroke by 20 percent. This study highlighted that low-fat diets are not beneficial to heart health, and incorporating healthy fats—like olive oil, found in these diets—can improve heart health and weight loss. For these reasons, many major scientific organizations, such as the AMA, encourage healthy adults to adapt a style of eating like that of the Mediterranean DASH and Flexitarian diets for prevention of major chronic diseases. This type of less-restrictive diet tends to be easier for people to maintain. Since it hasn’t been compared head-to-head with a vegan diet, it’s hard to say if one might lead to better outcomes. Both remain good options if the goal is better cardiovascular health.
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