Eliminating red meat in favor of a plant-based diet is a widely recommended step to reduce the risk of heart disease. Red meat, especially when processed, is linked to higher cholesterol, elevated blood pressure, and other cardiovascular risk factors.
However, a new study warns that simply removing meat from your diet doesn’t guarantee better heart health, especially if unhealthy plant-based foods replace it. Published in the American Journal of Preventive Cardiology, the study by researchers at Johns Hopkins University analyzed data from over 7,000 U.S. adults.
Their goal was to assess how different types of plant foods impact heart health, and the findings suggest that not all plant-based diets are created equal. Experts speaking to News Medical emphasized that “merely cutting out this food group may not be enough,” cautioning that the type of plant-based foods consumed matters significantly.
The study distinguished between healthy and less healthy plant foods, with the latter potentially increasing the risk of heart disease, even in the absence of meat. So, what qualifies as “less healthy” plant-based foods? The researchers flagged items like French fries, mashed or baked potatoes, potato chips, corn chips, white bread, white rice, and refined grain breakfast cereals.
According to the American Heart Association, these processed plant foods, though meat-free, can still be high in fats, salts, and sugars, making them harmful to cardiovascular health. A key finding was that participants who regularly consumed these less healthy plant foods had a 65% higher chance of having elevated cardiac troponin levels—a biomarker indicating damage to the heart muscle.
Elevated troponin is commonly used to diagnose heart events such as myocardial infarction. In contrast, diets rich in whole, unprocessed plant foods—including whole grains, legumes, fruits, and nuts—were associated with lower troponin levels, suggesting better heart health.
The study also examined adherence to two well-known dietary patterns: the DASH diet (Dietary Approaches to Stop Hypertension) and the healthful Plant-Based Diet Index (hPDI). The DASH diet emphasizes fruits, vegetables, whole grains, and lean proteins while limiting sodium and added sugars. The hPDI focuses on whole plant foods and excludes not only animal products but also processed plant foods containing refined grains and sugars.
Researchers observed that following these diets—especially the DASH diet—for just 12 weeks led to a noticeable decrease in heart disease biomarkers. While the study acknowledged limitations due to participants’ self-reported data and potential recall bias, the overall message was clear: it’s not just about going meat-free. Choosing the right plant-based foods is essential for heart health.