A Plant-Based Diet May Reduce the Risk of Cardiovascular Disease.

Several factors can increase the risk of cardiovascular disease. Trimethylamine N-Oxide (TMAO) is an example of a factor to keep an eye on. It appears that there is a link between higher levels of TMAO in the blood and the risk of cardiovascular disease.

But what is TMAO, and how do we lower the amount in our blood?

Heart and vascular disease

More and more research is being done on TMAO and the risk of cardiovascular disease. Two recent systematic reviews and meta-analyses show a significantly higher risk of cardiovascular disease and premature death when one has many TMAO in the blood.

Another study shows that people with an increased amount of TMAO in the blood are 60% more likely to have a heart attack.

At present, researchers cannot indicate whether TMAO is a risk factor for cardiovascular disease or whether there is only a link between elevated levels of TMAO and the risk of these conditions. It is also not yet clear how TMAO affects cardiovascular disease risk - but it appears that TMAO interferes with cholesterol transport.

How does our body produce TMAO?

Certain gut bacteria form TMAO from carnitine and choline. Carnitine, in particular, appears to be important for the formation of TMAO. We mainly get carnitine and choline from animal foods.

Choline is found in milk and eggs, among other things. Carnitine is found in both animal and vegetable foods. However, the amount of carnitine is highest in meat, fish, and dairy.

The intake of carnitine is a lot lower for vegetarians and vegans than for meat-eaters. Could eating plant-based foods be a way to slow down the production of TMAO? For example, by lowering carnitine intake?

Does a plant-based diet reduce the production of TMAO?

A plant-based diet does not result in lower carnitine blood levels than when you eat meat. Our liver, kidneys, and brain can make carnitine. For example, if not enough is obtained from the diet. Yet there are indications that a plant-based diet can lower the level of TMAO in the blood.

In a recent study, 36 healthy participants followed two different diets. For the first 8 weeks, half of the participants followed a plant-based diet, while the other group followed an animal diet. After 8 weeks, they switched the diet. Both groups received an average of two servings of meat or meat substitutes per day. Researchers looked at the level of TMAO in the blood. They did this after following one of the two diets.

Participants who followed a meat diet for the first 8 weeks saw an increase in TMAO in the blood. At the same time, the participants who ate vegetables did not. This was not very surprising. What was striking were the measurements after the change of diets.

The participants who went from an animal to a plant diet decreased TMAO, as expected. But those who went from a plant-based diet to a meat-based diet had no increase in TMAO. Against all expectations.

As mentioned earlier, bacteria are needed to make TMAO in the intestines. These bacteria are thought to thrive in people who eat a lot of red meat. The researchers think that by allowing the participants to eat vegetarian for a while, producing TMAO decreases.

Whether this type of approach can be used to reduce the risk of the cardiovascular disease needs further investigation.

Red meat to white meat

Is eating completely plant-based not an option for you? It seems that switching from red meat to white meat can also lower the amount of TMAO. Study participants followed a diet consisting mainly of red meat, white meat, or meat substitutes for four weeks. Here too, a clear increase in the amount of TMAO was seen in people who eat red meat.

Not only compared to the plant-based diet but also the white meat diet. A decrease was seen when switching from a red meat diet to a white meat or vegetable diet.

Conclusion

High levels of TMAO in the blood appears to be associated with an increased risk of cardiovascular disease. Research shows that following an animal diet increases the amount of TMAO. This is especially the case with a diet rich in red meat. At this point, more research needs to be done on this topic.

But it certainly doesn't hurt to leave your piece of (red) meat standing more often and replace it with white meat or a vegetable substitute.