What you put on your plate might be more important than you realize. New research unveiled at the American College of Cardiology’s annual scientific meeting (ACC.25) found that a balanced, nutrient-rich, plant-based diet could significantly extend your lifespan—especially if you’re living with diabetes or heart disease.
But here’s the catch: Not all plant-based foods offer the same benefits. While a diet packed with fresh fruits, vegetables, whole grains, legumes—and even beverages like tea and coffee—can boost longevity, indulging too heavily in processed plant-based snacks might have the exact opposite effect.
Researchers analyzed the dietary patterns of over 77,500 adults from the United States, the UK, and China, compiling information through food questionnaires and detailed nutritional interviews. Although these methods rely on self-reporting—admittedly imperfect since recalling everything you ate is tricky—they gave scientists valuable insights.
Participants’ diets were scored based on nutritional quality. Those who favored healthy plant foods saw their risk of death from any cause—including heart disease and cancer—drop impressively by 17% to 24%. But participants who leaned heavily on refined carbohydrates, sugary drinks, and highly processed snacks faced a dramatic increase—between 28% to 36%—in the likelihood of early death.
Remarkably, these findings held true across various demographics, regardless of age, gender, race, BMI, smoking status, alcohol consumption, physical activity level, or medical history. Despite differences in age and geography among participants, one thing was clear: diet quality mattered most.
The authors caution that their findings don’t necessarily prove direct cause-and-effect. Still, they strongly suggest a diet rich in nutrient-packed plant foods can significantly enhance longevity for those managing chronic conditions like heart disease and diabetes.
Why does a nutritious plant-based diet work so well? Experts say it’s all about the impact on cholesterol, blood sugar, inflammation, and overall heart health. Healthy plant foods help keep LDL (“bad”) cholesterol and triglycerides in check while increasing HDL (“good”) cholesterol, which lowers the risk of heart attacks and strokes. It’s also a powerful way to manage diabetes, helping control complications.
Conversely, relying heavily on junky plant-based foods—loaded with processed sugars and refined carbs—can wreak havoc on your health. These foods spike blood sugar, cause inflammation, and disrupt how your body handles fats, ultimately increasing your risk of heart problems and shortening your life.
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