Heart Health Harmony: Comparing Veganism and Ayurveda's Impact on the Cardiovascular System

Veganism is often correlated with numerous cardiovascular benefits; however, evidence suggests this comes with insufficient intake of protein, specific vitamins, and nutrients. Adding Ayurvedic principles, which focus on an individual's needs, to the vegan approach helps achieve perfect health through complete digestion and nutrient absorption.

Veganism is defined as a diet based solely on fruits, vegetables, grains, and nuts and completely abstains from consuming and using animal-based products, including meat, dairy, eggs, and honey (Clem & Barthel, 2021). Veganism is often used interchangeably with those following a plant-based diet; however, a proper vegan diet is often much stricter than most plant-based diets. Subcategories of veganism vary and include (but are not limited to) Dietary Vegans, Whole-food Vegans, Junk-food Vegans, Raw-food Vegans, and Low-fat Raw-food Vegans (also known as Fruitarians). Reasonings for choosing a vegan lifestyle are often due to ethical views in the prevention of harming and exploiting animals, but also for the environmental and health benefits. (Petre, 2022).

The term "vegan" was coined as recently as 1944 with the formation of The Vegan Society. However, its practices have existed for thousands of years in Ancient Indian and Eastern Mediterranean cultures (Colón, 2023). The first notable vegetarian/vegan dates back toward the end of the 6th century BC. Greek philosopher and mathematician Pythagoras (known for the famous Pythagorean Theorem) promoted kindness to animals, with abstinence from eating meat and the killing of all living creatures. According to The Vegan Society (2022), he believed that all living entities had souls and were capable of transmigration after death. Therefore, killing and eating animals would defile the soul.

Around the same time, another prominent figure began sharing his dietary beliefs in Ancient India. Siddhartha Gautama, most famously referred to as Buddha, believed that the purpose of life was to develop compassion for all sentient beings (meaning every conscious creature). This empathetic compassion stems from the Five Moral Precepts of Buddhism, the first of which states, "refrain from taking life" (Ariyabuddhiphongs et al., 2010, p. 2). Consequently, eating meat is highly discouraged, whether you are wielding the weapon yourself or having someone else do it for you. The Buddhist teachings in the Lankavatara Sutra state, "If meat is not eaten by anybody for any reason, there will be no destroyer of life" (Ghosh & Maiti, 2021, p. 220).

Proponents of a vegan diet claim numerous benefits, such as improving immunity, reducing the risk of heart disease, diabetes, and cancers, reducing inflammation, and boosting your overall mood (Wong et al., 2022). Those opposed to the diet claim it lacks essential nutrients, including B12, iron, zinc, calcium, and omega-3s (Wang et al., 2023). In this essay, we will take a closer look at the objective science and research behind the effects of a vegan diet, and its influence on the cardiovascular system.

Plant-based diets have increased in popularity over the past few years, with roughly 4% of Americans identifying as Vegans (Veganism and Vegetarianism in the United States, 2023). With a growing global obesity epidemic strongly associated with a higher risk of heart disease, it is unsurprising that many people choose a plant-based diet to benefit their health.

The general conclusion among medical experts is that veganism is exceptionally constructive for the cardiovascular system, particularly in preventing cardiovascular diseases. Plant foods lower in calorie density, and fat are linked with a reduced risk of obesity. Several bioactive components, such as polyphenols, phenolic acids, flavonoids, curcumin, and alkaloids, are found in plants, which benefit weight loss (Ahmad, 2022). Polyphenols are especially beneficial in positively influencing vital steps in atherogenesis by decreasing low-density lipoprotein cholesterol, which can interrupt and, in some cases, even reverse atherosclerosis (a build-up of plaque in the artery walls) (Tuso et al., 2015). Plant-based diets improve insulin sensitivity as they are higher in fiber, antioxidants (such as polyphenols), and magnesium and lower in saturated fats, advanced glycation end products, nitrosamines, and heme iron, which prevent/aid in the treatment of type 2 diabetes (McMacken & Shah, 2017). In addition, vegan diets generally contain higher portions of glutamic acid and plant-based protein, which effectively lower blood pressure and reduce the risk of coronary heart disease and hypertension by improving vasodilation, antioxidant content, anti-inflammatory effects, and decreased blood viscosity (Alexander et al., 2017; Lee et al., 2020). With proper research and meal planning steps ensuring adequate intakes of proteins, essential vitamins, and nutrients are in place, a vegan diet can be highly beneficial to the cardiovascular system.

Veganism is a very stringent plant-based diet and can quickly bring about complications if not carefully planned. In addition to the profuse cardiovascular benefits, the vegan diet is also associated with adverse health effects. Protein deficiencies are common among those that follow a plant-based diet. Unlike animal sources, most vegetable proteins lack one or more of the essential amino acids needed for protein synthesis, which reduces bioavailability. It should be noted that cooking (heat treatment, sprouting, fermentation, and malting) is linked to increasing the bioavailability of certain plant foods (Platel & Srinivasan, 2016). Combining plant-based proteins to provide for all essential amino acids is recommended to ensure proper protein intake (Bali &Naik, 2023). 

Vitamin B12 consumption (commonly found in animal products) is often insufficient in a vegan diet. B12 deficiency can cause megaloblastic macrocytic anemia, depression, confusion, dyspnea, fatigue, loss of sensation, and muscle weakness (Niklewicz, 2023). Long-term vitamin B12 deficiency is associated with macrocytosis (enlarged red blood cells), resulting in coronary disease, myocardial infarction, and stroke, nullifying any of the diet's cardiovascular disease benefits (Pawlak, 2015). Those following vegan or vegetarian diets are strongly recommended to take vitamin B12 supplementation.

Vegans are also reported to take in inadequate amounts of vitamin D, calcium, and iron, primarily due to the lack of bioavailability in plants. A recent study found that vegans have an overall higher risk of bone fractures, which may be due to their lower BMI and lower intake of calcium and protein (Tong et al., 2020). As calcium absorption varies by food, vegans should carefully assess the bioavailability of their plant-based calcium intake and supplement when necessary. As for iron consumption, non-heme iron found in plants is far less absorbable than heme iron found in animal products because of the essential absorption inhibitors (Piskin et al., 2022). Low iron, when left untreated, reduces hemoglobin levels and leads to iron-deficiency anemia, causing fatigue, dizziness, pica (cravings for non-food items like ice or chalk), dyspnea, and difficulty concentrating (Iron-Deficiency Anemia, 2022). Pairing plant foods high in non-heme iron with foods high in vitamin C, while avoiding calcium-rich foods, will amplify your body's capacity to absorb iron (MacCormick, 2022).

That said, with proper research and meal planning steps, ensuring adequate intakes of proteins, essential vitamins, and nutrients are in place, a vegan diet can be beneficial to the cardiovascular system.

From an Ayurvedic perspective, diet, digestion, routine, and lifestyle are key factors in maintaining perfect health. Unlike the vegan diet, which focuses primarily on food intake and avoidance, the Ayurvedic way of living focuses on an individual's inherent constitution (Prakruti) and their current state of imbalance (Vikruti) as they relate to the doshas. Ayurveda takes a preventative approach to disease and endorses nourishing mind-body health through diet, exercise, lifestyle, and daily routines. Diet especially plays a crucial role in bringing the tridoshas (Vata, Pitta, and Kapha) back into harmony through the practice of Samanya (similarity) and Vishesha (dissimilarity) (Pratima et al., 2022).

Each person has a distinct constitution with different influences that may impact their lifestyle and nutrition. Therefore, everyone should incorporate a diet catering to their specific imbalances. In Ayurveda, every food, whether plant-based or meat-based, is influenced by the qualities (gunas) and actions (karma) of that food. These elements help determine the medicinal/beneficial or detrimental effects in conjunction with basic principles, including the nature, processing, combination, and quantity of food, the place and time of day, the rules of intake of food, and, of course, the individual (Guha, 2006; Salah, N.D.a). While there is an emphasis on eating local, organic, whole foods that happen to be primarily plant-based, Ayurveda incorporates meat-based foods in moderation, depending on one's constitution. Animal products, including cow's milk, yogurt, ghee, and honey, are essential foods in Ayurveda for their ability to heal, nourish the tissues, and strengthen Ojas (Mishra & Pawar, 2020; Salah, N.D.b). In the ancient texts, Charka Samhita and Sushruta Samhita, each meat-based product is defined by quality and recommended as therapy (Mishra & Pawar, 2020). Utilizing some of Ayurveda's foundational principles (including samanya and vishesha), meat products can be used to bring a state of health and balance to individuals.

Like most food groups in Ayurveda, there are a few considerations to take in when consuming meat. First, an individual must possess the digestive power to properly digest the meat source. Meat products are also associated with the guna Tamas (dullness, lethargy), so those wishing to incorporate a more Sattvic diet should avoid meat-based foods. It is important to note that preparation (cooking methods) can enhance or affect the meat's properties (gunas, karma, and rasa (taste), to name a few) which changes the nutritional qualities. Cooking meat on a flame without water is discouraged in Ayurveda because the advanced glycolytic end product, which is carcinogenic, can have detrimental effects on humans with frequent consumption. In addition, Ayurvedic texts suggest avoiding processed, preserved, and salted meats as they lack nutritional benefits. Eating meat products paired with other heavy foods, such as milk products or black gram, is not advised as it may lead to skin disorders or other metabolic diseases. Finally, cooking with simple spices or eating meat in soups is highly recommended in Ayurveda (Mishra & Pawar, 2020).

As with any diet, it is recommended that one make the transition into a new dietary lifestyle a gradual one, as abrupt change can lead to ill effects on one's health (Purushotham & Hankey, 2021).

Medical experts conclude that veganism can be incredibly beneficial for cardiovascular health when the diet is strictly followed, ensuring the body receives proper proteins, vitamins, and nutrients. In most cases, supplementation will be required to fulfill these needs. Similarly, the Ayurvedic lifestyle is primarily a whole-food, plant-based diet; however, it incorporates animal-based products to be used both as food and therapy, depending on the individual's constitution. Ayurvedic nutrition is used as a preventative measure against disease, which helps ensure food is as balanced, organic, and nourishing as possible for one's unique digestion. Much like the vegan diet, Ayurveda nutrition requires the individual's full participation to ensure perfect health.

Veganism, while offering a diet typically lower in cholesterol and overall fats, does not cater to the distinct constitution of every individual, as seen in an Ayurvedic lifestyle. Imbalances and disease can occur in our body (or Doshas) even if we eat the healthiest and most organic foods in excess. Depending on one's constitution, it may be advised to avoid specific foods (including certain vegetables and fruits) as it may cause too much of an increase in a specific dosha, throwing your body into an imbalanced state. For example, a person with a Vata imbalance would want to avoid all beans apart from mung and black gram, as they generally have rough and dry qualities (gunas), which can further aggravate the Vata imbalance (Negan, 2023). As beans are a vital source of protein for vegans, we can see how this could easily throw one into a state of imbalance without awareness of their current constitution (Vikruti).

It is my recommendation that individuals follow an Ayurvedic lifestyle, adding animal-based products when necessary for complete nutrition and digestion. Nevertheless, I understand that most vegans follow a vegan diet due to their ethical concerns regarding animal welfare. With this in mind, a strong alternative would be to integrate an Ayurvedic approach to a vegan diet. This would include education about one's unique constitution and how to properly bring it into balance using plant-based foods explicitly catered to the individual and following an Ayurvedic daily routine and lifestyle. Ensuring that foods are cooked thoroughly and avoiding raw foods will help improve the digestion process and ensure nutrients are absorbed properly. As with all Ayurvedic nutrition, it is essential to stay as close to nature as possible and avoid eating processed pre-packaged vegan foods. There are many Ayurvedic cookbooks available that help you prepare meals based on your constitution and provide healthy, vegan alternatives to everyday Ayurvedic staples like ghee, yogurt, milk, and honey.

Veganism, at its core, delivers an ethical approach to nutrition that offers many benefits to our cardiovascular health but can lack adequate protein, vitamins, and nutrients. Incorporating Ayurvedic principles into the vegan diet allows individuals to achieve complete digestion and nutrition for their specific constitutions.

Resources:

Ahmad S. R. (2022). Plant-based diet for obesity treatment. Frontiers in nutrition, 9, 952553. https://doi.org/10.3389/fnut.2022.952553

Alexander, S., Ostfeld, R. J., Allen, K., & Williams, K. A. (2017). A plant-based diet and hypertension. Journal of geriatric cardiology: JGC, 14(5), 327–330. https://doi.org/10.11909/j.issn.1671-5411.2017.05.014

Ariyabuddhiphongs, Vanchai & Jaiwong, Donnapat. (2010). Observance of the Buddhist Five Precepts, Subjective Wealth, and Happiness among Buddhists in Bangkok, Thailand.

Archive for the Psychology of Religion / Archiv für Religionspychologie. 32. 327-344. 10.1163/157361210X533274.

Bali, A., & Naik, R. (2023). The Impact of a Vegan Diet on Many Aspects of Health: The Overlooked Side of Veganism. Cureus, 15(2), e35148. https://doi.org/10.7759/cureus.35148

Choi, E. Y., Allen, K., McDonnough, M., Massera, D., & Ostfeld, R. J. (2017). A plant-based diet and heart failure: case report and literature review. Journal of geriatric cardiology: JGC, 14(5), 375–378. https://doi.org/10.11909/j.issn.1671-5411.2017.05.003

Clem, J., & Barthel, B. (2021). A Look at Plant-Based Diets. Missouri medicine, 118(3), 233–238. Retrieved From. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8210981/

Colón, S. (2023, August 18). veganism. Encyclopedia Britannica. https://www.britannica.com/topic/veganism

Ghosh, J. Maiti, K (2021). The Interface Between “Identity” and “Aspiration”: Reading the Buddhist Teachings Through a Vegan Lens. Routledge Handbook of Vegan Studies. Taylor & Francis Group. Retrieved From. https://www.academia.edu/43815477/The_Interface_between_Identity_and_Aspiration_Reading_the_Buddhist_Teachings_Through_a_Vegan_Lens 

Guha, A. (2006). Ayurveda Concept of Food and Nutrition. [Article]. University of Connecticut School of Medicine and Dentistry. Retrieved From. https://digitalcommons.lib.uconn.edu/cgi/viewcontent.cgi?article=1025&context=som_articles

History. (2022). The Vegan Society. [Website]. Retrieved From. https://www.vegansociety.com/about-us/history

Iron-Deficiency Anemia, (2022). Cleveland Clinic. [Website]. Retrieved From. https://my.clevelandclinic.org/health/diseases/22824-iron-deficiency-anemia

Koutentakis, M., Surma, S., Rogula, S., Filipiak, K. J., & Gąsecka, A. (2023). The Effect of a Vegan Diet on the Cardiovascular System. Journal of cardiovascular development and disease, 10(3), 94. https://doi.org/10.3390/jcdd10030094

Lee, K. W., Loh, H. C., Ching, S. M., Devaraj, N. K., & Hoo, F. K. (2020). Effects of Vegetarian Diets on Blood Pressure Lowering: A Systematic Review with Meta-Analysis and Trial Sequential Analysis. Nutrients, 12(6), 1604. https://doi.org/10.3390/nu12061604

Negan, C. (2023). Lesson 4.1: Satva, Rajas, & Tamas; Dosha Diets. [Lesson Reading]. Maharishi International University. Retrieved From. https://miuonline.instructure.com/courses/2061/pages/lesson-4-dot-1-%7C-sattva-rajas-dosha-diets?module_item_id=185743

MacCormick, H. (2022). Ways to boost blood iron levels while eating a vegan or vegetarian diet. [Article]. Standford Medicine. Retrieved From. https://scopeblog.stanford.edu/2017/10/06/ways-to-boost-blood-iron-levels-while-eating-a-vegan-or-vegetarian-diet/

McMacken, M., & Shah, S. (2017). A plant-based diet for the prevention and treatment of type 2 diabetes. Journal of geriatric cardiology : JGC, 14(5), 342–354. https://doi.org/10.11909/j.issn.1671-5411.2017.05.009

Mishra, S., Pawar, A., (2020). Meat Consumption from an Ayurvedic Perspective. [Article]. International Ayurvedic Medical Journal. Retrieved From. http://www.iamj.in/posts/images/upload/3279_3283.pdf

Niklewicz, A., Smith, A. D., Smith, A., Holzer, A., Klein, A., McCaddon, A., Molloy, A. M., Wolffenbuttel, B. H. R., Nexo, E., McNulty, H., Refsum, H., Gueant, J. L., Dib, M. J., Ward,

M., Murphy, M., Green, R., Ahmadi, K. R., Hannibal, L., Warren, M. J., Owen, P. J., … CluB-12 (2023). The importance of vitamin B12 for individuals choosing plant-based diets. European journal of nutrition, 62(3), 1551–1559. https://doi.org/10.1007/s00394-022-03025-4

Paudel, P., Fiaz, S., Malashree, S.G. (2022). Role Of Ayurveda in Prevention of Communicable Diseases: DOI: 10.47223/IRJAY.2022.5524. International Research Journal of Ayurveda & Yoga, 5(5), 148–151. https://doi.org/10.47223/IRJAY.2022.5524

Pawlak R. (2015). Is vitamin B12 deficiency a risk factor for cardiovascular disease in vegetarians?. American Journal of preventive medicine, 48(6), e11–e26. https://doi.org/10.1016/j.amepre.2015.02.009

Piskin, E., Cianciosi, D., Gulec, S., Tomas, M., & Capanoglu, E. (2022). Iron Absorption: Factors, Limitations, and Improvement Methods. ACS omega, 7(24), 20441–20456. https://doi.org/10.1021/acsomega.2c01833

Platel, K., & Srinivasan, K. (2016). Bioavailability of Micronutrients from Plant Foods: An Update. Critical reviews in food science and nutrition, 56(10), 1608–1619. https://doi.org/10.1080/10408398.2013.781011

Purushotham, A., & Hankey, A. (2021). Vegetarian Diets, Ayurveda, and the Case for an Integrative Nutrition Science. Medicina (Kaunas, Lithuania), 57(9), 858. https://doi.org/10.3390/medicina57090858

Salah, S. (N.D.a), Lesson 5.3a: 8 Factors to Consider in Diet. [Video Lesson]. Maharishi International University. Retrieved From. https://echo360.org/media/91658131-23c1-474e-a203-b267e657bd4f/public?autoplay=false&automute=false&startTimeMillis=0

Salah, S. (N.D.b). Lesson 3.3: Three Great Substances for VPK and Special Foods. [Lesson]. Maharishi International University. Retrieved From. https://miuonline.instructure.com/courses/2061/pages/lesson-3-dot-3-%7C-three-great-substances-for-vpk-and-special-foods?module_item_id=185731

Tong, T.Y.N., Appleby, P.N., Armstrong, M.E.G., Fensom, G. K., Knupple, A., Papier, K., Perez-Cornaga, A., Travis, R. C., Key, T. J. (2020), Vegetarian and vegan diets and risks of total and site-specific fractures: results from the prospective EPIC-Oxford study. BMC Med 18, 353. https://doi.org/10.1186/s12916-020-01815-3

Tuso, P., Stoll, S. R., & Li, W. W. (2015). A plant-based diet, atherogenesis, and coronary artery disease prevention. The Permanente journal, 19(1), 62–67. https://doi.org/10.7812/TPP/14-036

Veganism and Vegetarianism in the United States-Statistics and Facts, (2023). Statista. [Website]. Retrieved From. https://www.statista.com/topics/3377/vegan-market/#topicOverview

Wang, T., Masedunskas, A., Willett, W. C., & Fontana, L. (July 14, 2023). Vegetarian and vegan diets: Benefits and drawbacks. European Heart Journal. https://doi.org/10.1093/eurheartj/ehad436

Wong, C. S., Lim, C. W., Mohammed, H. I., Liew, K. Y., Tham, C. L., Tan, J. W., & Chee, H. Y. (2022). Current Perspective of Plant-Based Diets on Communicable Diseases Caused by

Viruses: A Mini Review. Frontiers in nutrition, 9, 786972. https://doi.org/10.3389/fnut.2022.786972