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New Study: 22% less Heart Disease risk

Plantarian.org - EPIC Study: Heart Disease, 8 Fruit & Veg a Day = 22% reduced risk

Published today in the European Heart Journal

Data analysed from the European Prospective Investigation into Cancer and Nutrition (EPIC) Heart study has shown that people who ate at least eight portions of fruit and vegetables a day had a 22% lower risk of dying from IHD than did those who consumed fewer than three portions a day.

This study involved over 300,000 people in eight different European countries, with 1,636 deaths from IHD.

Professor Sir Michael Marmot, director of the University College London (UCL) International Institute for Society and Health, head of the UCL Department of Epidemiology and Public Health, and chairman of the Commission on Social Determinants of Health, writes separately “Such an odds ratio is of huge practical importance. Cardiovascular disease is the most common cause of death. A reduction of 22% is huge. But... this reduction in mortality comes with consumption of eight portions a day, or 640g. Such a high consumption was found in only 18% of the men and women in these eight cohorts. There would need to be big shift in dietary patterns to achieve this healthy consumption of eight portions a day. It is worth trying to move in that direction. Reductions in cancers of several sites, in blood pressure and stroke, would add to this reduction in fatal CHD. Moving to a diet that emphasises fruit and vegetables is of great importance to public health.”

Heart Health in Vegans and Vegetarians

Further evidence to follow a Plantarian rather than a Vegetarian or Vegan diet for health reasons is found in a review in the Journal of Agricultural and Food Chemistry  Jan 2011 *

The  review summarizes the effect of a habitual vegetarian diet on clinical complications in relation to chemistry and biochemistry. Omnivores have a significantly higher cluster of cardiovascular risk factors compared with vegetarians, including increased body mass index, waist to hip ratio, blood pressure, plasma total cholesterol (TC)  triacylglycerol and LDL-C levels, serum lipoprotein(a) concentration, plasma factor VII activity, ratios of TC/HDL-C, LDL-C/HDL-C and TAG/HDL-C, and serum ferritin levels. 

However in the review, compared with omnivores, vegetarians, especially vegans, have lower serum vitamin B(12) concentration and n-3 polyunsaturated fatty acid (PUFA) levels in the tissue membrane phospholipids, which are associated with increased collagen and ADP stimulated ex vivo whole blood platelet aggregation, plasma 11-dehydrothromboxane B(2), and homocysteine levels and decreased plasma HDL-C. 

Increased homocysteine and imbalances in HDL / LDL and omega 6 and 3 levels are factors in meat eaters that are associated with an increased thrombotic and atherosclerotic risk.

The author suggested that vegetarians, especially vegans, should increase their dietary n-3 PUFA and vitamin B(12) intakes.

Leading UK Nutritionist Yvonne Bishop-Weston from Foods for Life Health and Nutrition Consultancy says  "This review will bolster the argument that vegetarian and vegan diets don't grant you automatic immunity from heart disease. Some would deem it pedantic, but to get the full health benefits of vegetarian and veganism one needs to follow a predominantly Plantarian diet based on natural, wholefood plant based principles rich in a natural synergy of vitamins, minerals, anti-oxidants, fibre and essential fats."

"With recent increased availability of vegan sources of omega 3 fats in echium oil and algae there is no need for vegans, vegetarians and plantarians to miss out on high levels of essential fats and these plant based fats have the advantage of avoiding the complications of toxicity, un-sustainability and undesirable saturated fats in fish oil. Chorella is a potential source of vitamin B12 for vegans" she adds.


* Chemistry behind Vegetarianism. Li D Department of Food Science and Nutrition, Zhejiang University, China

British Heart Foundation Phoney Diet

The British Heart Foundation have lashed out at a diet claiming to be a BHF diet. Some might say a bit rich considering the fairly non-committal dietary advice usually dished out by BHF , but this fake BHF diet is particularly bad and includes items that even the UK govt warns against eating.

BHF senior heart health dietitian, Victoria Taylor, said:

“Apart from being wholly unappetising with the likes of two frankfurters with a cup of cabbage and half a cup of carrots for a meal, this ( bogus BHF ) diet is so restrictive in terms of the range and quantity of food that it lacks a number of nutrients we need to stay healthy.

“The lack of fibre means followers could develop constipation while long-term use could also leave you deficient in calcium and iron, which can result in fragile bones and teeth and feeling constantly tired and lethargic if left unchecked.

“Most people are likely to lose largely water and some muscle, rather than the fat they really want to shed on this kind of crash diet. Over time, the muscle loss can be bad news as it means that the rate your body burns calories, whether active or resting, can actually slow down – the last thing dieters want.

Yvonne Bishop-Weston Leading UK Nutritionist and Health Consultant claims the trouble is most dieters suddenly reach a crisis point and want quick fix solutions and don't dare think about the consequences.

Yvonne says;

"Most diet products are trying to tie you in for ever in a catch 22 situation of carry on or gain weight again.

"Vary rarely is there any scientific basis for these diets, or if there is it is short term and completely forgetting that it defies the individual body's inbuilt natural instincts and can often increase risks of chronic diseases"

"Low Fat products are often full of cheap sugar or artificial sweeteners, Low Carb products are often full of cheap fat and devoid of natural soluble fibre, vitamins, minerals, antioxidants."

The Dukan diet tries to skip round the failings of The Atkins diet with spoonfuls of oatbran (hmm.. Yum Yum) but still fails to reach the eight a day portions of fruit and vegetables shown in a recent major study by Oxford University that you need to dramatically reduce the fatal risks of heart disease."

It seems the best way of achieving a long term solution for a weight loss diet that is sustainable, practical and healthy is to visit a qualified, experienced, competent nutritionist who can work out exactly what your body needs to be optimally fit and healthy and how to fit that into your normal busy working schedule.

The harsh truth there is no simple, easy, yet to be discovered, quick fix solution to years of nutritional abuse of your body, if it sounds too good to be true, that's because it is. Your body needs real food, complete food, natural food, not the latest patented gimmicks. You also need to exercise to build muscle and yes that requires protein but not the sort of protein that is processed and comes free with spoonfuls of saturated animal fat and dietary cholesterol. Most importantly you need to deal with stress and the effects of stress on your hormones and immune system a positive outlook and motivation is the first hurdle to sustained weight-loss" warns Yvonne

To book an appointment with top UK nutritionists visit Nutritionist London, Nutritionist Hampshire