Heart Disease Risks are Significantly Lower for Vegetarians

Cardiovascular Disease

“An analysis of five prospective studies involving more than 76,000 subjects showed that death from ischemic heart disease was 31% lower among vegetarian men compared with nonvegetarian men and 20% lower among vegetarian women compared with nonvegetarian women (154). Death rates were also lower for vegetarian men and women compared with semivegetarians, those who ate fish only or ate meat less than once per week. Among Seventh Day Adventists, vegetarian men had a 37% reduction in risk of developing ischemic heart disease compared with nonvegetarian men (4).

A number of factors in vegetarian diets may affect cholesterol levels. Although studies show that most vegetarians do not typically consume low-fat diets, saturated fat intake is considerably lower among vegetarians than nonvegetarians, and vegans have a lower ratio of saturated to unsaturated fat in their diets (29). Vegetarians also consume less cholesterol than nonvegetarians, although the range of intake varies considerably

across studies. Vegan diets are free of cholesterol. Vegetarians consume between 50% and 100% more fiber than nonvegetarians, and vegans have higher intakes than lacto-ovo-vegetarians (29).

Research shows that consumption of at least 25 g per day of soy protein, either in place of animal protein or in addition to the usual diet, reduces cholesterol levels in people with hypercholesterolemia (162). Soy protein may also raise HDL levels (162). Vegetarians are likely to consume more soy protein than the general population.

Other factors in vegetarian diets may impact cardiovascular disease risk independent of effects on cholesterol levels.   Vegetarians have higher intakes of the vitamin antioxidants vitamins C and E, which may reduce oxidation of LDL cholesterol.

Isoflavones, which are phytoestrogens found in soy foods, may also have antioxidant properties (163) as well as enhancing endothelial function and arterial compliance (164).“

From: Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets -- June 2003 Volume 103 Number 6

A Scientific Statement From the American Heart Association Nutrition Committee

“The recommendations are to balance caloric intake and physical activity to achieve and maintain a healthy body weight; consume a diet rich in vegetables and fruits; choose whole-grain, high-fiber foods; consume fish, especially oily fish, at least twice a week; limit intake of saturated fat to <7% of energy, trans fat to <1% of energy, and cholesterol to <300 mg/day by choosing lean meats and vegetable alternatives, fat-free (skim) or low-fat (1% fat) dairy products and minimize intake of partially hydrogenated fats; minimize intake of beverages and foods with added sugars; choose and prepare foods with little or no salt; if you consume alcohol, do so in moderation; and when you eat food prepared outside of the home, follow these Diet and Lifestyle Recommendations. By adhering to these diet and lifestyle recommendations, Americans can substantially reduce their risk of developing cardiovascular disease, which remains the leading cause of morbidity and mortality in the United States. ^“

                ^{From: http://circ.ahajournals.org/cgi/content/abstract/114/1/82}