In recent years, “plant‑based” has become synonymous with healthy eating. But a growing body of evidence now shows that not all plant‑based foods are good for the heart especially those that are ultra‑processed. New studies reveal that heavily processed vegan and plant‑derived products might be linked to increased cardiovascular disease (CVD) risk, challenging the assumption that plant‑based automatically means heart‑healthy.
What Does “Ultra‑Processed” Mean?
Ultra‑processed foods (UPFs) are industrially manufactured products that contain ingredients you wouldn’t normally use in your kitchen – like emulsifiers, colorants, stabilizers, high levels of salt, sugar, and refined fats. These include packaged breads, ready‑to‑eat meals, sweetened plant‑based drinks, meat substitutes, boxed snacks, protein bars, and instant soups.
While many plant‑based UPFs appeal to consumers for convenience and ethical reasons, new research suggests they may not deliver the heart benefits commonly associated with whole plant foods.
New Findings: Processing Overrules “Plant‑Based” Label
A large observational study involving more than 63,000 adults found that diets high in nutritious, minimally processed plant foods – like fruits, vegetables, legumes, and whole grains – were linked to about 40% lower cardiovascular disease risk compared with diets lower in these high‑quality plant foods.
However, participants whose diets included large amounts of nutritionally poor, ultra‑processed plant foods showed a much different picture. These diets were associated with approximately 40% higher cardiovascular risk compared with diets that emphasized whole, minimally processed plant foods.
This means that a plant‑based diet can be healthy – but only if you choose foods that are natural and minimally processed. Simply choosing “vegan” or “plant‑based” convenience foods may not protect your heart and could potentially increase your risk of heart disease.
Why Ultra‑Processed Foods May Be Harmful
Researchers suggest several reasons for these associations:
- Low nutrient quality: Ultra‑processed foods are often high in sugar, refined carbohydrates, and unhealthy fats, while being low in essential nutrients like fiber and antioxidants – components known to benefit heart health.
- Additives and chemicals: Many UPFs contain additives and industrial compounds that may promote inflammation and other cardiometabolic risk factors.
- Misleading marketing: Products marketed as “plant‑based” or “better for you” can give a false sense of healthfulness, leading consumers to underestimate their cardiovascular impact.
How to Protect Your Heart Without Sacrificing Plant‑Based Eating
If you choose a plant‑based lifestyle, here’s how to make sure your diet truly supports cardiovascular health:
- Focus on whole foods: Fresh vegetables, fruits, legumes, nuts, seeds, and whole grains should form the core of your meals.
- Limit UPFs: Snacks, ready meals, packaged mock meats, and sugary beverages – even if plant‑based – should be occasional treats at best.
- Read labels: Ingredients lists that are long and full of chemical names usually signal ultra‑processed products.
