A 2025 study published in BMC Medicine followed nearly 15,000 adults for more than 20 years and found that those who regularly incorporated key plant-based foods had lower rates of heart-related deaths and overall mortality.
According to the authors, long-term consistency, not short-term dieting, appears to drive these protective effects.
Cholesterol-lowering effects
The eating pattern examined in the study traces back to early-2000s research at the University of Toronto led by David Jenkins.
As reported in Matabolism, his team combined plant proteins, soluble fiber, nuts, seeds, and plant sterols, foods already known for modest cholesterol-lowering effects.
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Early trials were small, yet participants with high LDL cholesterol saw reductions of about 35 percent after four weeks.
Practical realities
Clinicians say the diet’s principles are achievable but not always seamless.
Fiber-rich meals require habit changes, and plant-sterol products may be unfamiliar or costly.
Still, many households already include components such as oats, beans, and nuts, making gradual adoption feasible.
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Nutrition scientists Andrea Glenn and Laura Chiavaroli told National Geographic that they want us to remember the approach works best alongside, not instead of, medical treatment.
Sources: National Geographic, BMC Medicine og Matabolism.
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