A plant-based diet is good for the heart
People who eat mostly or only fruits, vegetables, nuts, legumes, whole grains, and meat substitutes such as soy on a daily basis have a reduced risk of heart disease, hypercholesterolemia, hypertension, and type 2 diabetes compared to people whose daily diet includes a lot of meat.
There are many types of plant-based dietary approaches. The three most common are:
- Vegetarians: Do not consume animal-related foods such as meat, eggs or dairy products.
- Lacto-vegetarians: No meat, eggs, and dairy products.
- Egg and lacto-ovo vegetarians: Do not consume meat, but consume dairy products and eggs.
It is possible to adopt a plant-based diet without being completely vegetarian.
Some people call themselves “flexitarians” or “semi-vegetarians,” meaning they occasionally eat meat, poultry, pork, or fish. Another type of vegetarian is called a “fish vegetarian,” who eats fish along with a plant-based diet.
How do you make the change in diet?
How can you make the switch?
Start now by eating more fruits, vegetables, legumes, whole grains, nuts and seeds. Depending on your ideas and plans, you can reduce your intake of animal products or simply stop eating them.
Check with your dietitian to see if a plant-based diet menu will meet your body’s nutritional needs. For example, if you do not consume animal products at all, you will need to consume foods or supplements that contain vitamin B12. You also need to make sure you are getting enough iron, calcium, and zinc.
If you decide to swap dairy products for rice milk, nut milk, soy milk, or other plant-based alternatives, check the food label to confirm the amount of calcium and vitamin D you are consuming.
In order to get enough protein without meat, foods such as beans, nuts, seeds, quinoa, or tofu need to be consumed.
With or without animal products, follow your doctor’s guidelines for intake of fat, calories, sugar, and salt. Even if you don’t eat animal products, you can still overdose on these substances.