- Recent studies suggest that a plant-based diet may lower the risk of prostate cancer and heart disease.
- Other research indicates that the Portfolio diet can reduce the risk of death from heart disease.
- A new study reveals that a plant-forward diet may diminish the risk of chronic kidney disease (CKD).
A plant-based diet primarily emphasizes foods derived from plants, encompassing not only fruits and vegetables but also nuts, seeds, legumes, whole grains, and oils.
This dietary approach does not mean completely eliminating meat or dairy; it encourages choosing more plant-based foods.
Evidence shows that adopting plant-based or plant-forward diets can confer numerous health advantages.
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Here are key insights into the health benefits of plant-based and plant-forward diets.
The findings indicate that this dietary pattern may enhance cardiometabolic risk factors:
The researchers assessed 48 studies conducted over 23 years, establishing a robust link between vegan and vegetarian diets and improved cardiometabolic risk factors.
However, the review acknowledged certain limitations, including variations in diet, participant demographics, and study duration.
While the study concentrated on vegetarian and vegan patterns, some experts caution that these diets may not represent the best approach to plant-based eating.
“Research indicates that vegan and vegetarian diets often lack essential fatty acids—such as EPA and DHA—Vitamin B12, Vitamin D, and iodine,” noted Faith Krisht, a registered dietitian nutritionist not involved in the review.
Krisht suggests that a flexitarian diet could be a more beneficial option for those looking to maintain a plant-based eating plan, as it ensures a more comprehensive nutrient intake.
A flexitarian diet highlights plant-based proteins while allowing for occasional animal-based protein consumption.
A 2025 study determined that the Portfolio diet effectively lowers cardiovascular disease risks, including stroke and heart disease.
Results showed that moderate adherence to the Portfolio diet could reduce cardiovascular disease mortality by 12% and coronary heart disease mortality by 14%.
Moreover, it contributed to a 12% decrease in overall mortality.
However, the closer individuals adhered to the diet, the more significant the reductions in risk became.
For cardiovascular disease, mortality risk decreased by 16% among those who strictly followed the diet compared to those with minimal adherence, and by 18% for coronary heart disease. Overall mortality dropped by 14%.
The Portfolio diet earns its name by suggesting substitutions in one’s diet with foods from a “portfolio” of cholesterol-lowering ingredients categorized into four groups:
- Soy/plant proteins: These help replace saturated fats while also lowering cholesterol.
- Plant sterols: These inhibit cholesterol absorption.
- Tree nuts: These offer heart-healthy unsaturated fats.
- Soluble fiber: It binds to bile and cholesterol, aiding in their removal.
Erin Sheenan, a cardiovascular dietitian at Wellstar, explained to Healthline that the synergistic ingredients in the Portfolio diet create a cumulative effect in reducing cholesterol levels. Sheenan was not involved in the study.
“This is especially effective in targeting (bad) LDL cholesterol levels,” she stated.
“By combining these foods, we maximize the LDL-lowering effects,” she added.
Chronic kidney disease (CKD) impacts about 10% of the global population, and is projected to become the fifth leading cause of death by 2040.
A recent study found a correlation between adherence to the EAT-Lancet planetary diet and reduced CKD risk.
“These results are not unexpected considering the well-documented benefits of nuts, vegetables, and legumes for kidney health,” remarked Michelle Routhenstein, a preventive cardiovascular dietitian not involved in the study.
“These foods are rich in fiber, potassium, magnesium, antioxidants, and plant compounds that alleviate inflammation, oxidative stress, and dietary acid load—all of which can burden the kidneys over time,” she explained.
The study, which utilized data from the UK Biobank, included 179,508 eligible participants aged 40 to 69 from England, Scotland, and Wales. Dietary data was collected via questionnaires. Over a median follow-up of 12 years, 2.7% of participants developed CKD.
“Higher adherence to the EAT–Lancet planetary health diet was significantly linked to a lower risk of developing CKD,” stated study co-author Xianhui Qin, MD, from Nanfang Hospital and Southern Medical University in Guangzhou, China, in a press release.
“This protective association was most notable among individuals living in areas with limited green spaces and those with specific genetic traits,” Qin added.
The EAT-Lancet planetary health diet distinguishes itself from other plant-based approaches by addressing both human health and environmental sustainability. It prioritizes fruits, vegetables, and legumes while allowing for limited meat and dairy, and restricting added fats and sugars.
“A minimally processed, plant-forward diet helps regulate blood pressure, cholesterol, and blood sugar levels, which is crucial as hypertension and diabetes are primary causes of kidney damage,” Routhenstein noted.
“Better management of these factors reduces pressure in the kidneys’ filtering units, slowing wear and tear that can lead to chronic kidney disease. This dietary approach also enhances blood flow and decreases inflammation, improving kidney efficiency in waste filtration over time,” Routhenstein concluded.
