A team of researchers from the University of Toronto evaluated how plant-forward eating patterns influence cardiovascular health. Their findings suggest that regular consumption of soy, legumes, nuts, fruit, and avocados may be linked to a lower risk of stroke and coronary heart disease. The results were published in Circulation and are based on a long-term, large-scale study.
The study followed 210,240 adults, comprising 166,270 women and 43,970 men who did not have cardiovascular disease at the outset. Health data were collected along with detailed dietary information. Participants were monitored for three decades, with periodic surveys every four years to update diet records and health status. This approach allowed researchers to observe how dietary patterns evolved over time and their association with heart health outcomes.
Those who incorporated higher amounts of avocados, citrus fruits, nuts, legumes, soy products, and a variety of fruits showed about a 14 percent reduction in risk for both coronary heart disease and stroke compared with participants who consumed fewer of these foods. While the precise mechanisms are still under study, the pattern aligns with a shift toward nutrient-dense, plant-centered eating that emphasizes fiber, healthy fats, and micronutrients.
Experts describe this dietary approach as a form of comprehensive nutrition that blends elements of well-known healthy patterns. It draws on principles often associated with the Mediterranean diet and the dietary approaches used to manage hypertension, commonly referred to as the DASH plan. A notable distinction is the emphasis on plant-based foods and the substitution of animal products with plant proteins. The researchers note that limiting animal-derived items such as meat, cheese, yogurt, and fish is part of this broader eating framework.
In addition to whole plant foods, the study highlights the potential benefits of certain vegetable oils, particularly olive and peanut oils. These oils supply monounsaturated fats, which have been linked to reductions in blood cholesterol levels and a lower likelihood of developing heart disease when used in place of saturated fats. The observed associations reinforce the message that healthy fats, high-quality plant proteins, and a diverse intake of fruits and vegetables can contribute to cardiovascular resilience over time.
These findings build on prior work that has shown how nutrition can influence obesity, diabetes risk, and cardiovascular outcomes. They underscore the value of dietary patterns that prioritize plant-based ingredients and minimize ultra-processed foods and animal-heavy meals. The researchers acknowledge that individual risk is influenced by genetics, physical activity, and other lifestyle factors, but the data strongly support the role of a plant-forward diet in supporting heart health for adults in North America.
Overall, the study adds to a growing body of evidence suggesting that what people eat regularly can meaningfully affect the odds of heart-related events. For individuals seeking practical guidance, incorporating a variety of legumes, nuts, soy products, and fresh fruits while choosing healthy fats from plant sources may be a sensible strategy for supporting cardiovascular health over the long term. This may be particularly relevant in communities with high rates of diet-related cardiovascular risk, where simple diet adjustments could yield meaningful benefits over time.