A plant-based diet focuses on fruits, vegetables, whole grains and legumes (beans, lentils and peanuts). Health fats such as those found in olive oil, avocado and nuts/seeds are also recommended. Avoid foods containing saturated fat, salt and sugar. A well-planned, nutrient-dense plant-based diet is a health option for anyone.
1. Lowers Risk of Heart Disease
A plant-based diet is packed with heart-healthy fiber, vitamins, minerals, phytochemicals and health unsaturated fats. It also has lower cholesterol and blood pressure levels compared to meat-heavy diets. A plant-based diet also helps to reduce inflammation, γ γΎγ γ 100 ι販 can help to chronic diseases like heart disease and diabetes.
Heart disease is the leading cause of death in the US and around the world. Studies by Dean Ornish, Caldwell Esselstyn and others show that a whole-food, plant-based diet is highly effective in preventing, halting and in many cases reversing heart disease. The heart-health diets in these pioneering studies were not merely low-fat, but completely eliminated all animal products and processed foods and relied on high-fiber fruits, vegetables, beans, nuts, seeds and whole grains.
2. Lowers Risk of Stroke
A stroke occurs when a clot blocks blood flow to the brain. Strokes can be caused by a variety of factors including high blood pressure, diabetes, smoking and obesity. However, a health diet and lifestyle can reduce your risk. A plant-based diet may be especially helpful.
According to a new study published in Neurology, people who follow a plant-based diet are more likely to have a lower stroke risk than those who do not. The researchers analyzed data from three long-term studies on the health of more than 209,000 adults. They were tracked over two decades and asked to complete a food questionnaire every two to four years. The participants categorized themselves as either vegetarian (including those who eat eggs and dairy foods) or nonvegetarian.
The research found that those who followed the most health plant-based diet had a 10% lower chance of suffering from ischemic stroke, a type of stroke where blood flow to the brain is blocked. Those who followed the least healthful plant-based diet had a 15% higher chance of suffering from this type of stroke.
3. Lowers Risk of Obesity
A plant-based diet reduces your risk of obesity and helps you lose weight, while also improving a range of health conditions, including hypertension, diabetes, autoimmune disorders and cancer. Typically, this diet focuses on eating more fruits, vegetables, tubers, whole grains, legumes and health fatsβand less meat, dairy, processed foods, sugary snacks and trans fats.
A recent study by Boston University School of Medicine found that following a plant-based diet may slow the progression of heart failure and lower the risk of cognitive decline and dementia in people with this condition. This is likely due to the fact that this diet tends to be lower in saturated fat and higher in unsaturated fatβa winning combination for heart health.
4. Lowers Risk of Hypertension
A plant-based diet is a well-balanced, nutrient-rich eating plan that excludes meat and animal products. It focuses on fruits, vegetables, whole grains and other plant-based foods, including beans, nuts, seeds and health fats such as olive oil, avocado and nut butters.
A plant-centered diet is typically low in saturated fat and sodium, and contains high amounts of fiber, vitamins and minerals. γ·γ’γͺγΉ ι販 can also help you lose weight and reduce your risk of many health conditions, including hypertension.
In one case, a patient on a plant-based diet significantly reduced his blood pressure, improved his HbA1C, and eliminated his need for medications after just four months of following the diet.5 However, it is important for patients on a plant-based diet to meet with a registered dietitian before making significant changes in their eating habits, as they may need to be monitored closely for symptoms such as low blood sugar or hypotension.
5. Lowers Risk of Cancer
In the fight against cancer, researchers are finding that diet has a major impact. A plant-based diet consistently reduces cancer risk and improves health outcomes. Research has shown that eating a mostly plant-based diet significantly decreases the risk of colorectal, breast, lung and post-menopausal breast cancers as well as other cancers such as esophageal, stomach, pancreatic and liver cancers.
A plant-based diet focuses on fruits, vegetables, whole grains and legumes (like beans and peas) while eliminating or reducing animal products such as dairy, meat and eggs. A person following a plant-based diet may be vegetarian, vegan or lacto-ovo-vegetarian (who eats dairy and eggs but avoids meat).
