Those looking to cut cholesterol and other cardiovascular risk factors should give the vegan diet a try. A number of studies have shown that a plant-based diet lowers cholesterol, blood pressure and other risk factors, while improving overall health. A vegan diet doesn’t automatically make you healthier. A few studies have shown that eating a vegan diet can cause adverse side effects such as lower vitamin B-12 levels. A medical professional should be consulted if you consider switching to a plant-based diet.
A vegan diet consists of a variety whole-food plant-based foods including fruits, veggies, nuts, seeds, whole grains, legumes, and nuts. Generally, a vegan diet is lower in cholesterol and saturated fat than an omnivore diet. It provides many nutrients, including vitamins B-12 and C, E, potassium and magnesium, fiber, and omega-3 fatty acid. These vitamins, minerals and nutrients may help to reduce the risk of heart disease, heart attacks and strokes. But, many of the nutrients in plant-based foods can't be absorbed easily by the body. To get the best benefit, you might need to take a vitamin B-12 supplements.
High intakes of omega-3 fatty oils, found in many food items, such as nuts and fish can help lower blood sugar and improve cardiovascular health. Vegan foods can have high levels of saturated oil, so make sure to check the label. You should also avoid processed vegan foods which can contain high amounts of sugar and salt.
A diet high on fibre could have a similar effect in blood pressure. A high-fiber diet can reduce your chances of developing heart disease. Plant-based diets can also be beneficial in reducing inflammation. The American Journal of Clinical Nutrition published a study that found vegans had lower BMIs and blood pressures. They also had lower levels of lipids. A higher intake of fibre was associated with lower rates for heart disease in vegans.
The American College of Cardiology and Physicians Committee for Responsible Medicine reviewed multiple clinical trials and observed that a plant-based diet may have many health benefits. One study concluded that a low fat vegetarian diet could reverse the effects of high cholesterol. Another study showed that a plant-based diet could reduce hypertension by around 34%. These benefits can be attributed to a varied diet of fruits and veggies. A diet high on fruits and vegetables is linked to a lower risk of developing cardiovascular disease.
A diet high on fruits, vegetables, whole grains and legumes is linked to a lower rate of diabetes. Vegans are less likely to develop cancer. However, vegan diets may be associated with a higher risk of ischaemic stroke. A blood clot in the brain is a common cause of this type of stroke.
FAQ
What should I eat?
Eat lots of fruits and vegetables. These vegetables and fruits are rich in vitamins and minerals that will keep your immune system strong. Also, fruits and veggies are rich in fiber. This makes them filling as well as helping with digestion. Include at least five portions of fruit and vegetables per day.
You should also drink lots of water. Water flushes toxins from the body and gives you a full feeling between meals. Drink about eight glasses each day.
Eat whole grains instead of refined ones. Whole grains retain all nutrients including B vitamins, iron and zinc as well as calcium, magnesium, calcium, protein, and magnesium. Refined grain has lost some of its nutrition.
Avoid sugary drinks. Sugary drinks are full of empty calories and lead to obesity. Choose water, milk or unsweetened tea instead.
Avoid fast food. Fast food has little nutritional value. Although it may taste delicious, fast food won't provide you with the energy you need for your daily activities. Choose healthier options like salads, soups and sandwiches as well as pasta dishes.
Reduce your alcohol intake. Alcohol is a poor nutrient and has empty calories. Limit yourself to no more than two alcoholic beverages a week.
Red meat consumption should be reduced. Red meats contain high amounts of saturated fat and cholesterol. Choose lean cuts such as beef, pork and lamb, chicken, fish, or turkey.
What are 10 healthy habits?
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Eat breakfast every day.
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Don't skip meals.
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Keep a balanced diet.
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Get lots of water.
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Take good care of your body.
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Get enough sleep.
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Stay away from junk food.
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Do some type of exercise daily.
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Have fun
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Meet new people.
How can my blood pressure be controlled?
Find out the causes of high blood pressure first. Then you need to take steps to reduce this cause. This could include eating less salt, losing weight if necessary, taking medication, etc.
Also, make sure to get enough exercise. Try walking if you don’t find the time.
You should join a gym if you are unhappy with your exercise routine. A gym that has other members who share your goals will be a good place to start. It's much easier to follow a routine if someone is with you at the gym.
Statistics
- WHO recommends consuming less than 5% of total energy intake for additional health benefits. (who.int)
- The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health (59Trusted (healthline.com)
- WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats. (who.int)
- In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. (who.int)
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How To
How to stay motivated to stick to healthy eating and exercise
Tips for staying healthy and motivated
Motivational Tips for Staying Healthful
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Make a list with your goals
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Set realistic goals
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Be consistent
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Recognize yourself for achieving your goal
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Even if you make a mistake, don't quit!
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Have fun