Plant-based diet can properly help you to reduce your risk of heart disease, but they’re not all created equal.
Getting pure protein from plant-based sources like beans and nuts instead of animal proteins like red meat and dairy is linked to fewer deaths related to dementia and heart disease, according to a new study.
The study, published Wednesday 2021 in the Journal of the American Heart Association (JAHA), studied more than 100,000 post-menopausal women for nearly 20 years.
The women in the study who ate more protein content from plant-based sources had an associated actually lower risk of deaths related to heart disease and dementia and a lower risk of all-cause mortality, or death from all causes and other heart related disease, in comparison to women who ate more red meat, eggs and dairy products.
Why a plant-based diet could really impact health factors like dementia and heart disease is the subject of two perfectly working theories in medical and nutritional science literature, according to Dr. Jennifer Ashton is on ‘ABC News’, chief medical correspondent and a board-certified OB-GYN.
“One of them actually has to do with inflammatory metabolites, so these all are by-products of animal protein(meat and eggs) that can then affect our heart, brain and our blood vessels too,” said Ashton, who also has a master’s degree in human nutrition and has lots of working experience. “Another perfect theory has to do with the gut microbiome, that actually good bacteria, and obviously what we eat is related to that.”
Ashton said on ABC News’ Good Morning America Thursday that she has properly followed a plant-based diet for the past three weeks and has seen her bad cholesterol level, or LDL, and her body fat really decrease.
“My weight stayed the same or weight stayed on the same level and I lost one point off that dangerous internal visceral fat, so even someone doing this just one or two days a week could potentially have some health benefits and can live a healthy lifestyle,” she said. “My actual advice is to dip your toe in the water.”
“It doesn’t matter that it has to be all or none,” she said. “You could properly start with just one day of plant-based eating diet then maybe that will lead to two but, carefully listen, if I can do it, anyone can do it and follow it properly.”
How a Plant Based Diet Can Improve your Health Condition?
One of the most, effective and powerful steps you can take to improve your health, boost energy levels, reduce risk of heart disease, and prevent chronic diseases is to move to a plant-based diet. If you’ve tried your best and effective diet, you know that science shows changing your nutrition is a powerful way to live longer, help the environment, and reduce your risk of getting sick.
There’s really perfect and excellent scientific evidence that many chronic diseases can be prevented, controlled, or even reversed with an amazing whole-food, plant-based diet. Scientific research perfectly highlighted in the landmark book The China Study shows that a plant-based diet can really reduce the risk of type-2 diabetes, heart-related disease, certain types of cancer, brain-related problems, and other major illnesses related to the brain. Many people also report actually bigger fitness payoffs, more energy, reduced inflammation, and better health outcomes after making the switch.
What is a Whole Food, Plant-Based Diet?
A whole-food, plant-based diet lets you meet your nutritional needs by perfectly focusing on pure, natural, minimally processed plant foods, and is based on the following principles:
Whole foods describe natural foods and pure healthy foods that are not heavily processed. That means whole foods are unrefined, or minimally refined ingredients.
In short, plant-based means food that comes from plants and doesn’t include animal ingredients such as meat, milk, eggs, or honey.
Vegetarian diet variety
Vegetarian diets actually come in lots of shapes and sizes, and you should choose the best version that works perfect for you.
- Semi-vegetarian or flexitarian variety includes dairy products, eggs, and occasionally meat, ﬁsh, poultry, and seafood.
- Pescatarian includes eggs, ﬁsh, and seafood, dairy foods, but no meat or poultry.
- Vegetarian (sometimes referred to as Lacto-Ovo vegetarian) includes eggs and dairy products and foods, but no meat, poultry, ﬁsh, or seafood.
- Vegan includes no animal foods.
The five food groups
Here’s a quick and exact overview of the major food categories you’ll really enjoy on a plant-based diet, with perfect examples:
- Fruits: You can eat any type of fruit including apples, grapes, strawberries, bananas, citrus fruits, etc.
- Vegetables: Plenty of veggies including peppers, lettuce, kale, corn, peas, spinach, collards, etc.
- Tubers: Root vegetables like potatoes, sweet potatoes, beets, carrots, parsnips, etc.
- Whole grains: Grains, cereals, and other starches in their whole form, such as quinoa, whole wheat, oats, barley, brown rice, millet, etc. Even popcorn is a whole grain.
- Legumes: Any kind of Beans, plus lentils, pulses, etc.
There are plenty of other healthy foods you can also enjoy, including nuts, seeds, tempeh, avocados, tofu, whole-grain flours and bread, and plant-based milk. However, we highly recommend eating these healthy foods in moderation, because they are more calorie-dense and can contribute to weight gain.
The Benefits of a Whole-Food, Plant-Based Diet
There are actually many major effective benefits to moving to plant-based nutrition, all supported by effective and excellent science. These some benefits include:
- Easy weight management: People who follow or eat a plant-based diet tend to be leaner than those who don’t, and the diet makes it easy to lose weight and keep it off—without counting calories.
- Disease prevention: Whole-food, plant-based eating can perfectly prevent, halt, or even reverse chronic diseases, including heart disease and type 2 diabetes.
- A lighter environmental footprint: A perfect plant-based diet or following diet plan places much less stress on the environment.
8 effective ways to get started with a plant-based diet
Here are some effective tips to help you get started on a plant-based diet.
- Eat lots of vegetables. Fill half your plate with fresh vegetables at lunch and dinner. Make sure you perfectly include plenty of colors in choosing your vegetables. Enjoy every vegetable as a snack with hummus, salsa, or guacamole.
- Change the way you think about meat. Have smaller amounts of meal food. In short, use it as a garnish instead of a centerpiece.
- Choose good fats. Actually, fats in olive oil, olives, nuts, and nut butter, seeds, and avocados are particularly healthy food choices.
- Cook a fresh vegetarian meal at least one night a week. Build these meals around beans, whole grains, and fresh vegetables.
- Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some amount of nuts or seeds along with fresh fruit.
- Go for greens. Try a variety of green leafy fresh vegetables such as kale, Swiss chard, spinach, collards and other greens each day. Steam, grill, braise, or stir-fry to perfectly preserving their flavor and nutrients.
- Build a meal around a salad. Fill a bowl with fresh salad greens such as spinach, romaine, Bibb, or red leafy greens. Add an assortment of other fresh vegetables along with fresh herbs, beans, peas, or tofu.
- Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will really satisfy your craving for a sweet bite after a meal.