A recent research paper titled “Recipe for Heart Health: A Randomized Crossover Trial on Cardiometabolic Effects of Extra Virgin Olive Oil Within a Whole‐Food Plant‐Based Vegan Diet,” underscores the significant health benefits of a diet high in plant-based foods and low in animal products for individuals at borderline to high risk for atherosclerotic cardiovascular disease (ASCVD).
This groundbreaking study involved weekly virtual group culinary medicine cooking classes led by a dietitian/chef, individualized meal planning, and cooking instruction. Participants, adults aged 18 to 79 with varying degrees cardiovascular risk, engaged in two diet intervention periods: one with a high intake of uncooked extra virgin olive oil (EVOO) and another with minimal EVOO. Both diet phases showed significant positive health outcomes with comparable reductions in LDL-C, total cholesterol, apolipoprotein B, glucose, and high-sensitivity C-reactive protein.
The study’s results highlight that a whole-food plant-based diet (WFPBD) with both high and low levels of EVOO decreased LDL cholesterol and improved lipid profiles. Notably, reducing EVOO intake led to a notable decrease in daily caloric intake by approximately 28%, with a marked reduction in LDL-C compared to baseline levels.
As the study concludes, integrating a WFPBD approach can effectively help in eliminating most saturated fats and increasing dietary fiber intake, ultimately contributing to heart health. In line with these findings, Dr. Jenneffer Pulapaka and Chef Hari Pulapaka’s new book, The Heart Healthy Plant-Based Cookbook: Over 100 Recipes for Lowering Blood Pressure, Reversing Heart Disease & Cardiac Recovery, offers an invaluable resource for individuals aiming to adopt a heart-healthy diet. This book serves as a comprehensive guide in not only reducing saturated fats but also in facilitating the transition to consuming low monounsaturated fats, including the controlled use of EVOO and other healthy fats.
With over 100 minimally processed WFPB recipes, the cookbook is designed to help individuals achieve their health goals by providing flavorful, nutritious meal options that align with current dietary recommendations for heart disease prevention and cardiac recovery.
