A Diet Found to Improve Heart Health in Just 8 Weeks, but with One Important Caveat 0 21

As part of their study, the results of which were published in JAMA Network Open, researchers gathered 22 pairs of healthy identical twins and divided them into two groups. All participants began following a healthy diet that included vegetables, legumes, fruits, whole grains, nuts, and seeds. The only difference was that participants in one group were allowed to consume meat (in moderate and healthy amounts), while the other group adhered strictly to a plant-based diet.

In the first phase of the experiment, participants were required to eat only the foods provided to them. The special menu contained no processed foods, and the meals were balanced and carefully designed by specialists. Over the next four weeks, participants continued to follow the diet, but now they purchased the groceries themselves and prepared the meals.

After eight weeks, researchers noted that the cardiovascular health of participants in both groups had generally improved. However, those who adhered strictly to the plant-based diet showed the most significant results: they experienced a reduction in fasting insulin levels (by a full 20%) and levels of low-density lipoproteins, which are considered the main carriers of cholesterol in the body.

After analyzing the data, the scientists concluded that those who care about their health and longevity should consider transitioning to a plant-based diet. But there is one important caveat.

Participants following a strict plant-based diet had recorded levels of vitamin B12. Although the decrease over eight weeks was not critical, the researchers warn that a sudden shift to a vegetarian lifestyle can be risky. Therefore, before making drastic changes to their diet, doctors strongly recommend discussing the new menu with qualified specialists.

In any case, it is better to change eating habits gradually. For example, some foods can simply be added to the usual diet to extend life by 10 years.