Cabral Concept 3331 - Stephen Cabral

3331: Reduce Heart Disease Now by 25-35%

March 20, 2025

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TT: Reduce Heart Disease Now by 25-35%

When it comes to nutrition, it’s important to stay open-minded and supportive of each person’s unique journey—while also sharing the latest research that can help guide healthier choices…

So on today’s show, I want to go over ground-breaking studies that demonstrate how simple dietary swaps can significantly lower the risk of heart disease, type 2 diabetes, and premature death.

By substituting certain more inflammatory foods with 3 specific alternatives, the research reveals powerful information that may positively influence your dietary decisions for the better.

I hope you’ll join me on today’s Cabral Concept 3331 as we explore how these changes could reduce your risk of heart disease by 25–35%. Enjoy the show, and let me know your thoughts!

Show Highlights & Big Takeaways:

1. What Was the Research

This study explored how substituting animal-based foods with plant-based alternatives affects overall health. Researchers analyzed data from 24 long-term studies to evaluate the impact on heart disease, type 2 diabetes, and the risk of early death.

2. What Does the Research Show

Research shows that swapping animal-based foods like red meat, processed meat, eggs, and butter with plant-based options such as nuts, legumes, whole grains, and olive oil can lower your risk of heart disease, type 2 diabetes, and early death.

3. Statistics

Research shows that replacing processed meat with nuts can reduce the risk of heart disease by 27%, while swapping red meat for whole grains lowers the risk of type 2 diabetes by 10%. Replacing eggs with nuts is linked to a 15% reduction in the risk of early death. Overall, substituting red or processed meat, dairy, or eggs with plant-based foods like nuts, legumes, and whole grains is associated with a 6–21% lower risk of all-cause mortality.

Show Notes & Related Podcasts

Substitution of animal-based with plant-based foods on cardiometabolic health and all-cause mortality: a systematic review and meta-analysis of prospective studies (research)

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