Do you need to go plant-based to be healthy?

Plant-based diets VS plant-rich diets: What’s the difference?

The term “plant-based diet” can sound a bit intimidating – like you must give up every animal product forever. But don’t worry, that’s not the only way to eat more plants!

If you choose to go fully plant-based or vegan, that’s great – a well-planned plant-based diet can offer plenty of health benefits. But here’s the good news: you don’t have to go all in to make a difference.

A plant-rich diet is simply one that’s packed with colourful fruits and vegetables, and it still leaves room for healthy animal foods if you enjoy them.

Amie Leckie, Health and Wellbeing Specialist, Heart Research UK, explains: 

“You don’t have to go fully plant-based to get the benefits. Simply adding more plants to your plate can make a real difference for your heart.”

Plant-rich eating isn’t about cutting things out – it’s about adding more variety, flavour, and colour to your meals. The more fruit, veg, wholegrains, beans, nuts, and seeds you include, the more you’ll nourish your heart, your gut, and your overall wellbeing.

Why adding plants is good for your heart

Plants are packed with nutrients that help your heart stay strong and healthy. They’re rich in:

• Fibre, which helps lower cholesterol
• Antioxidants, which protect your arteries
• Healthy fats, which support good cholesterol levels
• Vitamins and minerals, which keep your blood pressure in check

Lauren Hewitt, Associate Nutritionist at Heart Research UK, explains:

“Plant-rich diets also support your immune system. Fruits, veggies and other plant-based foods are packed full of micronutrients and phytonutrients such as beta-carotene, vitamin C and vitamin E, which have antioxidant and anti-inflammatory properties that support immune functions.”

Research suggests that diets richer in whole plant-based foods are associated with up to 30% lower risk of premature death and cardiovascular disease, especially when highly processed foods are limited.

What are whole plant-based foods?

Wholegrains: Oats, brown rice, quinoa, whole wheat (wholemeal bread, pasta), barley, buckwheat. bulgur wheat, millet and rye.
Legumes: Chickpeas, lentils (red, green, brown, puy), black beans, kidney beans, cannellini beans, butter beans, pinto beans, split peas and edamame.
Vegetables: All veggies such as leafy greens (spinach, kale, rocket), cruciferous veg (broccoli, cauliflower, cabbage, Brussels sprouts), root vegetables (carrots, beetroot, sweet potato, parsnip), peppers, courgette, aubergine, tomatoes, onions and mushrooms.
Fruits: All fruits such as apples, strawberries, blueberries, raspberries, oranges, bananas, pears, grapes, kiwi, mango, melon, plums, peaches and nectarines.
Nuts & seeds: Almonds, walnuts, cashews, pistachios, Brazil nuts, hazelnuts, pumpkin seeds, sunflower seeds, chia seeds, flaxseeds (linseeds) and sesame seeds.
Herbs, spices & extras: Fresh herbs (parsley, coriander, basil, mint), dried herbs and spices (turmeric, cinnamon, cumin, paprika), olives, avocado and olive oil.

Tips for adding in more plants:

1. Add beans or lentils to soups, salads, and curries. You can even add lentils to dishes such as spaghetti bolognese alongside your usual choice of protein (beef, chicken mince etc) – you might not even notice they’re in there!
2. Snack on fruit, veg sticks, or a handful of nuts. The key here is have your snacks prepped and ready – think little storage containers with pre-prepared portions you can grab on the go. Swapping snacks for plants is a great step towards a healthier heart.
3. Track fibre intake. Adults should consume 30g of fibre every day and whilst you don’t need to track it every day forever, it can be useful to tally it up it for a few days to determine whether you are eating enough and adjust as needed.

Fibre: a small change with big benefits 

Fibre is one of the simplest (and most overlooked) ways to improve heart health. It’s found naturally in plants – from oats and beans to fruit, veg, and wholegrains.

Lauren Hewitt, Associate Nutritionist at Heart Research UK, explains:

“Fibre is a form of carbohydrate that is naturally found in plants, it promotes digestive health and lowers your risk of developing heart and other diseases.”

Fibre helps:

• Reduce “bad” LDL cholesterol
• Support healthy digestion
• Feed beneficial gut bacteria that help reduce inflammation
• Keep you feeling fuller for longer

And here’s a clever trick: eating fibre-rich foods before your meal can help manage blood sugar levels, helping to keep them stable which means more stable energy afterwards and less risk that you’ll be reaching for the biscuit tin an hour after eating.

That’s why we’ve created our Veggie Starter Recipes – four quick and tasty ways to sneak in more veg before your main meal. Not only do they boost your fibre intake, but they’re also a delicious way to start eating more plants without giving up on your usual favourite meals.

Try the “Veggie Starter” habit

“Start your meal with plants.” Amie Leckie, Health & Wellbeing Specialist at Heart research UK suggests, “even a small veggie starter, once a day can make a big difference.”

Having a small serving of vegetables, beans, or salad before your main meal helps:

• Steady your blood sugar levels
• Boost your fibre and veggie intake
• Support healthy digestion
• Encourage mindful eating
• Small steps like this are simple, sustainable, and surprisingly powerful for heart health.