A survey by the Early Detection Center for Cardiovascular Diseases at Peking University People's Hospital found that a vegetarian diet can reduce arterial stiffness. Survey Results:
Researchers tracked the dietary habits of monks at Mount Wutai in Shanxi, while measuring their height, weight, waist circumference, hip circumference, and heart rate. They also conducted blood biochemistry tests, arteriosclerosis detection, and vascular elasticity measurements. The results showed that vegetarianism for more than one-fifth of one's age can reduce arterial stiffness. Expert Comments:
Abnormalities in vascular structure and function are the main causes of clinical cardiovascular events, leading to fatal and disabling diseases, including myocardial infarction, heart failure, stroke, end-stage kidney disease, and occlusive lower extremity arterial disease. An increase in arterial stiffness is an early sign of vascular disease, which results in increased systolic and pulse pressure, and decreased diastolic pressure.
Researchers observed the vegetarian monk population and found that regardless of age, arterial stiffness could be significantly improved after receiving sufficient vegetarian intervention for more than one-fifth of their lifetime. The specific reasons for this may be related to the following factors. First, the monks living on Mount Wutai are less disturbed by the external environment, have simple daily activities, and low mental stress, which weakens the adverse effects of the sympathetic endocrine system on arterial function. Second, a vegetarian diet may lower blood lipids, thereby improving vascular function.
The study also confirmed that abnormal blood lipids can lead to diffuse atherosclerotic changes. Additionally, extensive collagen deposition and local calcification in the vascular wall, as well as an increase in advanced glycation end products (AGEs) in the blood vessels, can also increase arterial stiffness. Therefore, long-term vegetarianism may also play a protective role for the arteries by regulating blood sugar and improving abnormal blood lipids.
This survey suggests that as long as we adopt a beneficial lifestyle in a timely manner and maintain it for a sufficient period, it is beneficial for improving vascular function. However, since vegetarians are still a minority in life, we do not necessarily need to advocate for a purely vegetarian diet. Although it is beneficial for vascular health, vegetarianism can have other negative effects on the body. Therefore, it is still recommended that people adopt a "mixed diet" of both meat and vegetables. Under this premise, patients with hypertension, heart disease, etc., should eat less meat, but pay attention to supplementing with high-quality animal protein such as eggs and dairy products.
Adolescents, who are in a period of physical and intellectual growth, and pregnant women, should appropriately increase their intake of animal foods to promote their own and the next generation's normal development. In addition, those engaged in sports, arduous and strenuous work, or mental labor should consume more animal foods as a supplement for "energy" to ensure abundant energy. Related Surveys:
A comparative study of 90 vegetarian women over 70 in Hong Kong and 90 non-vegetarian women found that vegetarians had lower blood cholesterol levels and a significantly reduced incidence of ischemic heart disease.
Another survey targeted African American hypertensive patients, having them primarily consume fruits and vegetables for 8 weeks. It was found that the subjects' triglycerides, total cholesterol, and low-density lipoprotein (LDL) cholesterol levels were significantly reduced. This shows that a diet of only fruits and vegetables can indeed reduce cardiovascular risk. Vegetarians Should Pay Attention to Calcium Supplementation
Calcium is a key element needed for the normal functioning of the human body. Vegetarians cannot get calcium from meat, and because they basically do not consume dairy products, they cannot obtain the necessary calcium from them either. Therefore, it is recommended that vegetarians should not refuse moderate amounts of dairy products when possible.
In addition, regularly drinking soy milk, eating soybeans, broccoli, calcium-fortified juices, and grains can play an important role in supplementing calcium.