A major study of 78,151 people with heart disease, diabetes, or obesity found that eating more healthy plant-based foods—like vegetables, whole grains, and legumes—was linked to 15-29% lower death rates and living 1-2 years longer at age 65. However, unhealthy plant foods like processed vegan snacks increased death risk by up to 43%, showing that the quality of plant-based foods matters significantly for people with cardiometabolic disorders.
A major study following over 78,000 people with heart disease, diabetes, or obesity across the UK, US, and China found that eating more plant-based foods was linked to living longer and having lower death rates. The research, published in the European Journal of Preventive Cardiology, showed that people who ate the most plant-based foods lived about 1-2 years longer than those who ate the least. However, the type of plant-based food mattered—healthy plant foods like vegetables and whole grains were protective, while unhealthy plant foods like processed snacks actually increased death risk by up to 43%.
Key Statistics
A 2026 cohort study of 78,151 adults with cardiometabolic disorders across the UK, US, and China found that those eating the most healthy plant-based foods had 19-29% lower all-cause mortality compared to those eating the least.
According to research reviewed by Gram, people in the highest quartile of healthy plant-based diet index lived 1.2 to 2.1 years longer at age 65 compared to those in the lowest quartile, based on 12,150 deaths tracked over an average 11.4-year follow-up.
A 2026 international study found that people eating the most unhealthy plant-based foods had 28-43% higher mortality rates and lived approximately 2.2 years shorter lives at age 65 compared to those eating the least.
Research from three cohorts (UK Biobank, US NHANES, and Chinese CLHLS) showed that overall plant-based diet adherence was associated with 15-18% lower all-cause mortality risk among people with cardiometabolic disorders.
The Quick Take
- What they studied: Whether eating more plant-based foods helps people with heart disease, diabetes, or obesity live longer and healthier lives
- Who participated: 78,151 adults with cardiometabolic disorders (heart disease, diabetes, or obesity) from three countries: the UK (2006-2022), the US (1999-2019), and China (2008-2019)
- Key finding: People who ate the most plant-based foods had a 15-18% lower risk of dying from any cause compared to those who ate the least. Those eating healthy plant foods lived 1-2 years longer on average, while those eating unhealthy plant-based foods died 2.2 years earlier.
- What it means for you: If you have heart disease, diabetes, or obesity, eating more vegetables, whole grains, and legumes may help you live longer. However, simply eating plant-based doesn’t guarantee benefits—processed plant foods like vegan junk food don’t provide the same protection and may be harmful.
The Research Details
Researchers followed three large groups of people over many years—some for up to 16 years. They asked participants what they ate and tracked whether they stayed healthy or passed away. The scientists created three different scoring systems to measure plant-based eating: one for all plant foods, one for healthy plant foods (vegetables, whole grains, legumes), and one for unhealthy plant foods (processed snacks, sugary drinks, refined grains). They then used statistical methods to see if eating more plant-based foods was connected to living longer.
This approach is powerful because it follows real people in their everyday lives rather than testing them in a lab. By studying people from three different countries with different food cultures, the researchers could see if the results held true across different populations and eating patterns.
The study focused specifically on people who already had cardiometabolic disorders—meaning they had heart disease, diabetes, or obesity. This group is especially important to study because they face higher risks of dying young, so finding ways to help them live longer has real value.
People with heart disease, diabetes, and obesity are at high risk of dying early. Understanding what they eat and how it affects their survival is crucial for doctors and patients making health decisions. By studying real people over many years instead of just doing short-term experiments, researchers can see what actually happens in people’s lives.
This study is strong because it followed a very large number of people (78,151) for many years (average 11.4 years), tracked 12,150 deaths, and included people from three different countries with different diets and healthcare systems. The results were consistent across all three groups, which makes the findings more trustworthy. The study was published in a respected medical journal. However, the study observed what people ate rather than randomly assigning them to diets, so we can’t be 100% certain that plant-based eating caused the longer life—other healthy habits might have played a role.
What the Results Show
People who ate the most plant-based foods had significantly lower death rates. Those in the highest group of overall plant-based eating had a 15-18% lower risk of dying from any cause compared to those in the lowest group. When researchers looked specifically at healthy plant foods (vegetables, whole grains, beans), the benefits were even stronger—people eating the most had 19-29% lower death rates from all causes, heart disease, cancer, and other conditions.
The life expectancy differences were meaningful. At age 65, people eating the most healthy plant foods lived about 1.2 to 2.1 years longer on average than those eating the least. This might not sound like much, but it represents a significant health benefit for people already dealing with serious diseases.
However, the type of plant-based food mattered enormously. People eating the most unhealthy plant foods—like processed vegan snacks, sugary plant-based drinks, and refined grains—had 28-43% higher death rates and lived about 2.2 years shorter lives. This shows that simply eating plant-based foods isn’t enough; the quality of those foods is critical.
The benefits of healthy plant-based eating appeared across different types of death. People had lower risks of dying from heart disease, cancer, and other causes. The protective effects were similar whether people had diabetes, obesity, or heart disease specifically. The results held true across all three countries studied, suggesting these benefits aren’t limited to one culture or food system.
According to Gram Research analysis, this study builds on previous research showing plant-based diets help healthy people live longer. This research extends those findings to people who already have serious health conditions—a group that desperately needs effective interventions. The finding that unhealthy plant foods are harmful aligns with recent research showing that not all plant-based foods are equally nutritious.
The study observed what people ate rather than randomly assigning them to eat certain diets, so we can’t prove that plant-based eating directly caused longer life—other healthy habits might have contributed. People who eat more plant-based foods might also exercise more or have other healthy behaviors. The study relied on people remembering what they ate, which can be inaccurate. Additionally, the study included mostly older adults, so results might not apply to younger people.
The Bottom Line
If you have heart disease, diabetes, or obesity, eating more vegetables, whole grains, legumes, and nuts appears to help you live longer (strong evidence). Focus on whole plant foods rather than processed plant-based products. Work with your doctor to develop a plant-based eating plan that works for your specific health conditions. Don’t assume all plant-based foods are healthy—processed vegan snacks and sugary plant drinks don’t provide the same benefits.
This research is most relevant for people with heart disease, diabetes, or obesity who want to improve their health and longevity. It’s also important for doctors treating these conditions. People without these conditions may still benefit from eating more healthy plant foods, but this study doesn’t directly address them. People with certain medical conditions or dietary restrictions should consult their doctor before making major diet changes.
The study followed people for an average of 11.4 years, so benefits develop over time. You might notice improvements in energy and how you feel within weeks, but the major life-extending benefits likely develop over months and years of consistent healthy eating.
Frequently Asked Questions
Does eating plant-based food help people with heart disease live longer?
Yes. A 2026 study of 78,151 people with heart disease found those eating the most healthy plant foods had 19-29% lower death rates and lived 1-2 years longer. However, processed plant foods didn’t provide these benefits.
What plant-based foods are healthiest for people with diabetes?
Whole plant foods like vegetables, legumes, whole grains, and nuts are most protective. A major study showed these reduced death risk by 19-29%. Avoid processed plant-based snacks and sugary plant drinks, which increased death risk by up to 43%.
Can a plant-based diet reverse obesity or heart disease?
This study shows healthy plant-based eating is associated with longer life for people with these conditions, but it doesn’t prove it reverses disease. Work with your doctor on a complete treatment plan that may include diet, medication, and lifestyle changes.
How much plant-based food do I need to eat to see health benefits?
The study compared people eating the most plant-based foods to those eating the least, but didn’t specify exact amounts. Aim for multiple servings of vegetables, whole grains, and legumes daily. Consult your doctor for personalized recommendations.
Is vegan junk food as healthy as whole plant foods?
No. A 2026 study found unhealthy plant-based foods increased death risk by 28-43% in people with cardiometabolic disorders. Focus on whole foods like vegetables, legumes, and whole grains rather than processed plant-based products.
Want to Apply This Research?
- Track daily servings of whole plant foods (vegetables, fruits, whole grains, legumes, nuts) versus processed plant foods. Aim to increase whole plant foods to 8+ servings daily while minimizing processed plant-based products.
- Set a weekly goal to try one new whole plant-based recipe. Use the app to log meals and get real-time feedback on whether you’re eating healthy plant foods versus processed plant-based products. Create reminders to include legumes, whole grains, or extra vegetables at each meal.
- Track plant-based food intake weekly and monitor energy levels, digestion, and any health markers your doctor measures (blood sugar, cholesterol, blood pressure). Review monthly trends to see if increased healthy plant-based eating correlates with improvements in how you feel.
This research shows associations between plant-based eating and longer life in people with heart disease, diabetes, and obesity, but does not prove that plant-based diets cause these benefits. Individual results vary based on overall health, medications, genetics, and other lifestyle factors. Before making significant dietary changes, especially if you have heart disease, diabetes, obesity, or take medications, consult with your doctor or registered dietitian. This information is not a substitute for professional medical advice, diagnosis, or treatment.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.