Not All Plant-Based Foods Are Created Equal—Here's What New Research Reveals About Heart Health

A groundbreaking study tracking over 63,000 adults for nearly a decade reveals that not all plant-based diets protect your heart equally. While minimally processed plant foods can slash cardiovascular disease risk by about 40%, ultra-processed plant products can actually increase your risk by the same amount—completely erasing the health benefits you'd expect from eating plants.

What Makes Some Plant Foods Heart-Healthy and Others Harmful?

Researchers from INRAE, Inserm, and other French institutions followed participants for an average of 9.1 years, with some tracked for up to 15 years. They didn't just look at whether foods came from plants or animals—they also examined nutritional quality and processing levels to get the full picture.

The results were striking. Adults who ate more high-quality, minimally processed plant foods had about a 40% lower risk of cardiovascular disease compared to those eating fewer nutritious plant foods and more animal products. But here's the twist: people who consumed large amounts of ultra-processed plant foods saw no heart protection at all.

Which Ultra-Processed Plant Foods Should You Watch Out For?

The study identified specific ultra-processed plant foods that can sabotage your heart health, even though they technically come from plants:

• Packaged snacks: Crisps and savory biscuits made from plant ingredients but loaded with additives
• Sweetened beverages: Fruit drinks and sodas made from plant extracts but high in sugar
• Processed sweets: Chocolate-based confectionery and sugary breakfast cereals
• Ready-made meals: Industrial wholemeal breads, store-bought soups, and pre-made pasta dishes with preservatives
• Convenience foods: Commercially prepared salads with dressing and other grab-and-go options

People whose diets were dominated by these lower-quality, ultra-processed plant foods had roughly 40% higher cardiovascular disease risk than those eating minimally processed plant foods.

Why Does Food Processing Matter So Much for Heart Health?

According to the NOVA classification system, ultra-processed foods undergo significant biological, chemical, or physical processing like extrusion or ultra-high-temperature heating. They often contain additives unnecessary for food safety, such as colorings, emulsifiers, sweeteners, or industrial substances like hydrogenated oils and high-fructose corn syrup.

The research team evaluated participants' diets based on detailed food questionnaires collected over at least three days. This comprehensive approach allowed them to classify diets not just by plant versus animal content, but also by nutritional quality factors like carbohydrate, fat, antioxidant vitamin and mineral content, plus processing level.

These findings support public health recommendations encouraging consumption of plant-based foods that are both nutritionally high-quality and minimally processed. Think fresh, frozen, or high-quality canned fruits and vegetables without added fats, salt, sugar, or unnecessary additives—not the processed plant products lining grocery store shelves.

The takeaway is clear: when choosing plant-based foods for heart health, focus on whole, naturally nutrient-rich options rather than assuming all plant-derived products are automatically good for you. Your cardiovascular system will thank you for making that distinction.