Not All Plant-Based Diets Are Healthy: How They May Raise Your Heart Risk

For years, plant-based eating has been championed as the gold standard for a longer, healthier life and a stronger heart. But new research published in the American Journal of Preventive Cardiology serves as a needed reminder: not everything labeled “vegan” or “plant-based” is automatically good for you—especially when it comes to your cardiovascular health.

In this large-scale study, researchers analyzed data from more than 118,000 people to evaluate the actual quality of their plant-based diets. They found that people who ate a “plant-based” diet high in ultra-processed and refined foods—white bread, packaged snacks, sugary drinks, fried “vegan” fast food—had a significantly higher risk of developing heart disease than those following a balanced omnivorous diet.

So, how does this happen? The key is understanding the difference between whole, minimally processed plant foods and heavily processed plant-based products. A vegan burger packed with additives, a bag of veggie chips, or a soy dessert loaded with added sugar is still low-quality food, even if it’s free of animal products. Your body doesn’t care whether excess trans fats and refined carbs come from animals or plants: the inflammation and metabolic consequences are the same.

This finding busts the common myth that simply removing meat guarantees a healthier heart. The truth is, a truly heart-protective diet depends on real food: fresh vegetables, legumes, whole grains, nuts, seeds, and healthy fats. If your “plant-based” lifestyle relies too much on meatless fast food, vegan cookies, sweetened cereals, and heavily processed substitutes, you could be doing more harm than good.

The study also highlights the gap in nutrition education. Many people go vegan or plant-based for ethical or environmental reasons—but without clear guidance, they may end up consuming too much sodium, added sugars, and hydrogenated fats. Over time, this raises blood pressure, triglycerides, and systemic inflammation—key drivers of cardiovascular disease.

The takeaway is simple but powerful: the label “vegan” doesn’t automatically mean healthy. Your heart doesn’t read labels—it reacts to the nutrients (and the empty calories) you give it every day. What protects your cardiovascular health isn’t just what you cut out, but what you choose to put on your plate, meal after meal.

For anyone choosing to reduce animal products, the message is clear: build your meals around fresh vegetables, cook more at home, check ingredient lists, and keep ultra-processed foods—vegan or not—to a minimum. Eat plants—just make sure they’re real ones.

Source: American Journal of Preventive Cardiology.