What Did Scientists Discover?

A new study from France found something surprising: Just because food is plant-based doesn’t automatically mean it’s good for your heart.

What matters MORE is:

1. How healthy the food is (low in fat, sugar, and salt)

2. How processed it is (how much it’s been changed in a factory)

What’s the Study About?

Scientists studied 63,835 adults in France for over 9 years (some for up to 15 years!). They looked at what people ate and whether they developed heart disease.

They grouped foods in three ways:

• Plant-based vs. animal-based (vegetables vs. meat)

• Nutritional quality (healthy vs. unhealthy ingredients)

• Processing level (fresh vs. factory-made)

The Big Results

Best for Your Heart:

Healthy, minimally processed plant foods

Examples: Fresh fruits and vegetables, frozen vegetables, plain whole grains, beans

Result: 40% LOWER risk of heart disease compared to people who ate more animal-based foods

Not Better for Your Heart:

Plant-based BUT ultra-processed foods

Examples: Store-bought whole wheat bread, packaged soups, ready-made pasta dishes, pre-made salads with dressing

Result: NO lower risk of heart disease—same as people who ate more animal-based foods

Worst for Your Heart:

Unhealthy, ultra-processed plant foods

Examples: Chips, fruit sodas, candy, sugary cereals, cookies

Result: 40% HIGHER risk of heart disease compared to people who ate healthy, fresh plant foods

What Does “Ultra-Processed” Mean?

Ultra-processed foods are made in factories with lots of steps and added ingredients like:

• Extra sugar

• Extra salt

• Extra fat

• Chemical additives

• Preservatives

• Artificial flavors and colors

Even if they’re made from plants, all this processing makes them less healthy.

The Bottom Line

Being plant-based isn’t enough! To protect your heart, you need:

Plant-based foods (fruits, vegetables, grains, beans)
Good nutritional quality (low in fat, sugar, salt)
Minimally processed (fresh, frozen, or simply canned—without added junk)

What Should You Eat?

GOOD CHOICES:

• Fresh or frozen fruits and vegetables

• Plain beans and lentils

• Whole grains like brown rice or oatmeal

• Canned vegetables without added salt or sugar

WATCH OUT FOR:

• Packaged “health” foods with long ingredient lists

• Plant-based junk food (it’s still junk food!)

• Foods with lots of added sugar, salt, or oils

Remember

A potato chip made from potatoes is still plant-based—but it’s not healthy! Focus on foods that look similar to how they grew in nature.

The healthiest foods are the ones with the shortest journey from the farm to your plate.