According to a new major study people who eat vegan and vegetarian diets have a lower risk of heart disease and a higher risk of stroke.

The Research

The research, published in the British Medical Journal looked at 48,000 people for up to 18 years. The study participants had 10 fewer cases of heart disease and three more strokes per 1,000 people compared with the meat-eaters.

Half of participants, recruited between 1993 and 2001, were meat-eaters, just over 16,000 vegetarian or vegan, with 7,500 who described themselves as pescetarian. They were asked about their diets, when they joined the study and again in 2010. Medical history, smoking and physical activity were also taken into account. Altogether, there were 2,820 cases of coronary heart disease and 1,072 cases of stroke.

Pescetarians

The pescetarians were found to have a 13% lower risk of heart disease than the meat-eaters, while the vegetarians and vegans had a 22% lower risk. But those on plant-based diets had a 20% higher risk of stroke. The researchers suggested this could be linked to low vitamin B12 levels but said more studies were needed to investigate the connection.

It is also possible that the association may have nothing to do with people's diets and may just reflect other differences in the lives of people who do not eat meat.

So, what should we eat?

The Eatwell Guide produced by the NHS in the UK sets out the balance of foods you need, whatever kind of diet you eat. Eat at least five portions of fruit and vegetables a day.

• Base meals around high-fibre starchy foods such as potatoes, wholemeal bread, brown rice or pasta;
• Avoid processed meats;
• Oily fish, seafood, pulses, tofu or unsalted nuts are the best protein sources;
• Include dairy or dairy alternatives;
• Foods high in fat, sugars or salt should be eaten less often and in small amounts.

Those following a vegan or vegetarian diet need to be mindful of certain key nutrients to maintain good health. For instance, people who consume meat, dairy, and fish typically get enough vitamin B12, which is essential for healthy blood and nervous system function.

Vegans, however, may be at risk of deficiency since B12 is mainly found in animal products. Fortunately, it can also be obtained from fortified foods such as breakfast cereals and yeast extract spreads. Additionally, iron from plant-based sources is not as easily absorbed by the body, so those avoiding meat should include iron-rich foods like wholemeal bread and flour, dried fruits, and pulses to help meet their nutritional needs.

Conclusion

Being vegan or vegetarian can work well if you understand what your body needs and how to maintain balance in your diet. Making changes to the way we eat – especially when removing entire food groups – can impact both physical and mental wellbeing.

Our lifestyle choices influence how we feel, and diet plays a significant role in that. Consuming too much meat and animal products can have its own effects, just as cutting them out completely requires careful planning. The key is to aim for a balanced diet, or as close to balanced as possible, to support your overall health. (Source: https:bbcnewsuk)