Here’s The Right Plant Diet For You All
Posted by imemmajackson on July 19th, 2020
It is clear that following a plant-based diet is associated with a lower risk of heart disease. And do you really have to cut all meat for the sake of your heart?
For the protection of heart health, the quality of plant foods in your diet needs attention, and it is possible to reduce the consumption of animal foods without fully benefiting them
Make a good choice
There are many types of plant-based diets, but they all emphasize certain foods associated with heart benefits, such as whole grains, fruits, vegetables, legumes, nuts, and healthy oils such as olive oil. The diets that have been studied the most for their effects on heart health include the Mediterranean diet, the DASH diet and the MIND diet. These are rich in dietary fiber, vitamins, and minerals that help lower blood pressure and LDL (bad) cholesterol, reduce the risk of diabetes, and help maintain a healthy weight, all of which can reduce heart disease. It can reduce the risk of
However, plant foods and their sources are also important. For example, white rice and white bread are plant-based foods, so you think they are good to eat. But they are highly processed and therefore deprived of many heart-healthy nutrients and have a high glycemic index, which means that they can raise blood sugar levels and increase appetite, leading to excessive consumption It could be possible
Drinking 100% fruit juice is not the same as eating whole fruits, because the juice can be rich in sugar and squeeze fiber and valuable vitamins. And many canned plant foods include excess additives, sodium, and sugar.
Eye on plant foods
A healthy plant-based diet should include vegetables, fruits, whole grains, healthy proteins, and appropriate portions of healthy oils. What does this look like? Harvard Health Eating Plate is a helpful visual guide created by nutritionists at the Harvard School of Public Health and by the editors of Harvard Health Publishing.
Plant Diet meat
The second question concerns a man's hunger for animal products. When it comes to your heart, are all animal foods off the table? Probably not, if you are sensible about your choice.
A comprehensive plant-based diet that reduced all foods of animal origin, such as dairy (skim, low-fat, and whole milk; cream, ice cream, yogurt, and cheese), eggs, fish, while reducing your intake of healthy foods Emphasis in the intake; Meat (chicken, turkey, beef, and pork) and foods that include animal products such as pizza, soups, and mayonnaise
A healthy plant-based diet that emphasizes eating only healthy plant foods, such as whole grains, fruits, vegetables, nuts, legumes, and healthy oils, while less healthy plant foods, as well as animals, reduces food intake
An unhealthy plant-based diet that is based on less healthy plant foods, such as fruit juices, refined grains (pasta, white rice, and processed breads and cereals), potatoes (potato chips and french fries), and sugary drinks. It emphasizes intake, while reducing intake of healthy plant foods as well as animal foods.
Not surprisingly, they found that those who followed a healthy plant-based diet (second group) had the lowest risk of heart disease. He was also more active and slimmer. On the other hand, those who followed an unhealthy plant-based diet (third group) had a significantly increased risk of heart disease.
Therefore, the study found that reducing animal foods does not necessarily lead to a healthy diet and greater protection of the heart if the resulting diet is based on less healthy plant foods.
While this study did not look at which animal foods, especially meat, can have an effect on heart health, other research has shown that with plant foods, the type and quantity are highest.
For example, a January 2017 American Journal of Clinical Nutrition study found that eating 3 ounces of unripe red meat three times a week did not worsen blood pressure and total cholesterol levels.
However, a 2014 study by the American Heart Association showed that men ages 45 to 79 eat 75 grams or more of processed red meat per day, such as cold cuts, sausages, bacon, and hot dogs, from the heart. There was a 28% higher risk of failure than men who ate less than 25 grams.
Protect your arteries: eat a high-energy snack
Do you need another reason to start your day with a hearty and healthy breakfast? Doing so can reduce the risk of atherosclerosis, hardening, and narrowing of the arteries due to plaque buildup, according to a study by the American College of Cardiology on October 10, 2017.
More than 4,000 adults who did not have heart disease or chronic kidney disease were classified into three groups: those who consumed less than 5% of their total energy intake in the morning (skipped breakfast or used to drink only coffee or juice) ; People who consumed more than 20% (high-energy breakfast eaters who eat whole foods with more whole grains and fruits); And those who had 5% to 20% (consumers with low-energy breakfast who had foods like toast or cakes and coffee).
About 28% ate a high energy breakfast, while approximately 70% skipped the low energy breakfast and 3% left breakfast. High-energy breakfast eaters were 1.5 to 2.5 times more likely to have atherosclerosis than non-breakfast eaters, while low-energy breakfast eaters were approximately 1.15 times more likely.
What is the right plant-based diet for you? You don't need to go vegan or vegetarian (avoiding all animal products, including eggs and dairy) to get heart health benefits. The focus should be on eating more of the right plants, avoiding missteps, eliminating unhealthy foods, and moderating your intake of healthy animal products.Also See: Plant Foods, Plant Based, Based Diet, Healthy Plant, Plant, Heart, Healthy
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