New study shows some plant-based diets may raise heart disease riskSummary: Researchers tracking over 63,000 adults found that high-quality, minimally processed plant foods significantly reduce cardiovascular risk. But when those plant foods are ultra-processed, the advantage disappears—and can even backfire. Some ultra-processed plant diets increased risk by 40%. The study urges a shift toward whole, naturally nutrient-rich plant foods. FULL STORY Not all plant-based diets improve heart health—only those built on minimally processed, nutrient-dense foods do. Ultra-processed plant products can erase the benefits and even increase cardiovascular risk. Credit: Shutterstock Previous studies have indicated that eating large amounts of ultra-processed foods[1] is linked with a higher likelihood of developing cardiovascular diseases. Other research[2] has found that diets centered on plant-based foods can lower this risk when those foods offer balanced nutrition and are consumed in appropriate proportions. To explore how nutrition relates to cardiovascular health in more detail, scientists from INRAE, Inserm, Université Sorbonne Paris Nord, and Cnam examined more than whether foods came from plant or animal sources. Their assessment also incorporated the nutritional makeup of foods, including factors such as carbohydrate, fat, and antioxidant vitamin and mineral content, along with the level of industrial processing involved. How the Study Evaluated Diets and Food Choices The team evaluated data from 63,835 adults enrolled in the French NutriNet-Santé cohort. Participants were followed for an average of 9.1 years, with some tracked for as long as 15 years. Information on what they ate and drank (collected over at least three days) was gathered through online questionnaires. This detailed approach allowed researchers to classify diets based on the share of plant-based and animal-based foods, while also considering both nutritional quality and processing level. The findings showed that adults who consumed more plant-based foods of higher nutritional quality (lower in fat, sugar, and salt) and with minimal industrial processing had about a 40 percent lower risk of cardiovascular disease compared with those who ate fewer nutritious plant-based foods and more animal-based products[3]. However, people who ate larger amounts of plant-based foods that were nutritionally higher quality but ultra-processed, including items such as industrial whole meal breads, store-bought soups, ready-made pasta dishes, or commercially prepared salads with dressing, did not experience a reduced cardiovascular risk relative to individuals who consumed fewer of these products and more animal-based foods. Ultra-Processed Plant Foods and Increased Heart Disease Risk A notably higher risk emerged for adults whose diets were dominated by plant-based foods that were both lower in nutritional quality and ultra-processed. These items included crisps, sweetened fruit drinks or sodas made from plant extracts, chocolate-based sweets or confectionery, sugary breakfast cereals, and savory biscuits. Their cardiovascular disease risk was roughly 40 percent higher than that of people who consumed more plant-based foods of good nutritional quality with little or no industrial processing. Why Processing Level Matters for Plant-Based Eating Overall, the results show that understanding the relationship between diet and cardiovascular health requires considering the nutritional quality of foods and how heavily they are processed, in addition to the balance of plant-based and animal-based components. These findings support public health recommendations that encourage the consumption of plant-based foods that are both nutritionally high quality and minimally processed (such as fresh, frozen, or high-quality canned fruits and vegetables without added fats, salt, sugar, or additives). Notes [1], [2], and [3] can be read at the article source.... ARTICLE SOURCE: https://www.sciencedaily.com/releases/2025/12/251214100928.htm
Trying my hand at making South African Biltong for the first time.
I turned my electric smoker into a drying box. The lowest I can get the temp is 100° and it’s recommended that it be dried at 65°-80° so I don’t know how well it’s going to work out. We shall see in about 7 days.
Here’s the recipe that I used.
Biltong Recipe - South African Traditional Beef Jerky:
• ~4 lbs lean beef (I used venison)
For the Marinade:
• 2 cups of apple cider or red wine vinegar
• 2 tablespoons Worcestershire sauce
For the Biltong Spice:
(per 4 lbs)
• 40 g salt
• 40 g TOASTED course ground coriander
• 14 g ground pepper
• 4 g red pepper flakes (optional)
Method
Mix the vinegar and W sauce.
Slice the meat into 1 to 1 1/2 inch strips
Place meat in a container and cover with the marinade. Place in the refrigerator for 1 hour. Massage meat and rotate to get complete coverage.
Place back in the fridge for another hour.
Remove meat from the marinade and lightly pat dry but still moist.
While the meat is marinating,
In a dry (no oil) skillet roast the coriander over medium heat until it releases the oils and becomes fragrant.
In a coffee bean grinder course grind the coriander, pepper and red pepper flakes together.
Mix all of the seasonings together and place them in a shallow pan.
Roll each piece of meat in the seasoning and using a plastic hook or in my case a toothpick hang it where it can air dry with a temperature between 65° and 80°.
Depending on the temperature it can take 7-14 days to dry. You are looking for it to lose 50% to 75% of its weight.
Slice thin and enjoy.