Vegan Diets: Purifying Blood, Improving Health

A vegan diet has been linked to a range of health benefits, including lower blood pressure and cholesterol levels. Research suggests that a plant-based diet can lead to a decrease in systolic and diastolic blood pressure, with some studies showing that vegans have lower white blood cell counts than omnivores. This could be due to several factors, including zinc deficiency, insufficient intake of branched-chain amino acids, lower IGF-1 levels, low vitamin A levels, or vitamin B12 deficiency. Additionally, a vegan diet is associated with a lower risk of heart disease and other serious illnesses, as it helps to lower cholesterol levels and reduce the buildup of cholesterol, fat, and cells in the arteries.

Lower white blood cell count

A vegan diet may lead to a lower white blood cell count, which is often within the normal range and not indicative of any obvious health problem. White blood cells, or leukocytes, are essential for your immune system and help fight infections. They are produced in your bone marrow and then migrate into your bloodstream and lymphatic system.

There are five types of white blood cells, each with a distinct function:

• Neutrophils are your body's main defence against bacterial and fungal infections. A low neutrophil count, or neutropenia, increases your risk of contracting diseases caused by these organisms. Vitamin B-12 is required for neutrophil production and is often lacking in vegans' diets.
• Lymphocytes are white blood cells that protect your lymphatic system.
• Monocytes are white blood cells that boost your immune responses.
• Eosinophils are white blood cells that play a role in fighting infections and inflammation.
• Basophils are white blood cells that fight parasitic infections, prevent blood clotting, and respond to allergic reactions.

Several studies have found that vegans tend to have lower white blood cell counts than omnivores, although the reasons for this are not yet fully understood. Some possible explanations include:

• Zinc deficiency: Zinc plays a role in white blood cell production, although vegans did not have significantly lower zinc intakes or serum zinc levels than meat-eaters in one study.
• Insufficient intake of branched-chain amino acids (BCAA): BCAA plays a role in lymphocyte functionality, and it is hypothesized that the mTOR signaling pathway downregulates white blood cell production when BCAAs are in low supply.
• Lower IGF-1 levels: IGF-1 plays a role in white blood cell production, and it is suggested that vegans may have lower IGF-1 levels, contributing to their lower white blood cell count.
• Low vitamin A levels: Vitamin A is important for white blood cell production, and vegans may have lower levels due to no direct dietary source and potentially low carotenoid and/or fat intake. However, in one study, vegans did not have lower or insufficient intakes of vitamin A than meat-eaters.
• Vitamin B12 deficiency: Vitamin B12 plays a role in white blood cell production, and vegans are at risk of developing a deficiency due to the lack of direct dietary sources of this nutrient.

It is important to note that none of these hypotheses have been conclusively proven, and more research is needed to understand fully why vegans tend to have lower white blood cell counts.

Lower cholesterol

Cholesterol is a waxy substance produced by the liver that aids in building cell membranes and producing hormones. Our bodies produce enough cholesterol to meet our needs, so we don't need to consume it through our diets. However, high cholesterol levels can dramatically increase the risk of a heart attack.

A vegan diet is a plant-based diet that is typically low in cholesterol. Research has shown that a vegan diet can lower cholesterol levels more effectively than an omnivorous diet. A study published in the European Heart Journal in 2023 analysed the results of 30 randomised clinical trials and found that a vegan diet was associated with a 7% reduction in total cholesterol and a 10% reduction in LDL cholesterol.

Plant-based diets tend to be higher in healthy unsaturated fats and lower in saturated fat, cholesterol, and total fat, which likely explains the findings. In addition, a vegan diet is rich in fibre, which is only found in plant foods and helps to reduce the absorption of cholesterol from the gut and increase the amount excreted in the stool.

However, it is important to note that not all vegan processed foods are healthy. Some vegan processed foods like faux meats and vegan cheeses are high in saturated fat from coconut or palm oil, which can raise LDL cholesterol levels. Therefore, it is best to follow a vegan diet that is low in processed foods and high in fruits, vegetables, seeds, nuts, and plant-based oils.

In addition to the cholesterol-lowering effects of a vegan diet, it is also important to engage in regular vigorous exercise (aiming for 30 minutes per day, five times a week), avoid smoking and excessive alcohol intake, and maintain a healthy weight.

Lower blood pressure

Hypertension, or high blood pressure, is the number one risk factor for death worldwide, causing nine million deaths every year. High blood pressure is often caused by a poor diet, and it is a contributing factor in fatal conditions such as heart attacks, aneurysms, heart failure, stroke, and kidney failure.

A vegan diet can be a powerful tool in preventing and healing high blood pressure. Research shows that a vegan diet can lower the risk of high blood pressure by 33 to 75 per cent compared to meat and dairy eaters. A review published in the journal *Nutrition Reviews* explains how a diet high in fruits, vegetables, pulses, and nuts lowers blood pressure by a variety of mechanisms.

A vegan diet is typically low in salt, which directly damages blood vessels and raises blood pressure. Vegan diets are also cholesterol-free, whereas meat, eggs, and dairy products contain large amounts of cholesterol and saturated fats, which can cause arteries to become hard and clogged.

In addition, a vegan diet can help with weight loss, which is a first-line therapy for hypertension. A small cross-sectional study found that a plant-based diet was a more important intervention for lowering blood pressure than exercise and weight loss.

The totality of the evidence suggests that plant-based diets have a meaningful effect on both the prevention and treatment of hypertension.

Lower risk of heart disease

A vegan diet can lower the risk of heart disease in several ways. Firstly, plant-based diets are typically low in cholesterol and saturated fats, which are known to cause plaque buildup in the arteries, leading to heart disease. In contrast, meat, eggs, and dairy products contain high amounts of cholesterol and saturated fats.

Research has shown that a vegan diet can lower cholesterol levels. For example, the average cholesterol level of vegans is 133, compared to 210 for the average American. People with cholesterol levels below 150 rarely have heart attacks, while a third of meat-eaters will die from one.

A vegan diet can also help to lower blood pressure and improve glycemic and lipid control, reducing the need for medication. A study by Dr. William Castelli, director of the Framingham Heart Study, found that a low-fat vegan diet was the best diet for lowering cholesterol levels.

In addition, a vegan diet can reduce inflammation, which is a risk factor for heart disease. A study by Dr. Dean Ornish demonstrated that a low-fat vegetarian diet combined with moderate exercise could reverse atherosclerosis without the use of drugs.

The benefits of a vegan diet for heart health are supported by multiple studies. The Adventist Health Study 2, for example, found that vegetarians had a hazard ratio of 0.88 for all-cause mortality when compared to non-vegetarians, while the hazard ratio for vegans was 0.85. The EPIC-Oxford study also found that vegetarians were less likely to develop ischemic heart disease or have a stroke when compared to meat-eaters.

Overall, a vegan diet has been associated with improvements in cardiovascular and all-cause mortality, and can be an effective way to reduce the risk of heart disease.

Improved skin health

A vegan diet can have a positive impact on skin health, but it is important to ensure a well-balanced and conscientiously planned diet that meets all nutritional needs. Here are some ways in which a vegan diet can improve skin health:

Dairy-free

There is significant evidence that dairy is linked to skin congestion and acne. The growth hormones present in dairy can aggravate the skin and throw your hormonal levels out of balance, causing breakouts. Skim milk consumption appears to be particularly problematic for the skin. Large-scale studies in Korea have also found that those with higher vegetable intake are less acne-prone, while those consuming highly processed foods, meats, and cheeses are more likely to have acne.

Anti-inflammatory

Plant-based diets are consistently followed over long periods; they are likely to reduce acute and chronic inflammatory markers. Chronic inflammation can simmer for years before manifesting as a disease or illness. Skin conditions characterised by inflammation include acne, skin allergies, rosacea, eczema, and atopic dermatitis. Research shows that veganism lowers systemic inflammation, which is great news for the skin and the whole body.

Rich in antioxidants

A diet based on fruits and vegetables provides a considerable boost in antioxidant intake. Antioxidants scavenge free radicals, which cause signs of premature ageing, such as fine lines, wrinkles, and pigmentation. Plant-based foods are recognised as the most potent source of antioxidants available, containing up to 33 times more antioxidants than red meat, poultry, fish, meat, and eggs.

Essential fatty acids

Foods containing fatty acids, such as coconut and avocado, are vital to preventing dry skin. Vegan diets that are lacking in essential fatty acids can be harmful to the skin.

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