Plant-based diets like veganism and different types of vegetarian diets are a trend now because of their various health benefits. Many studies show that they reduce the risk of heart diseases, type 2 diabetes, and certain types of cancer. You must know that following a plant-based diet means eating more plant-based food and less animal-based food products. Many top athletes in the world are switching to it because of the health benefits associated with it. Read on to know how a plant-based diet helps to maintain better heart health.
An Overview Of Plant-Based Diet
Before discussing how a plant-based diet helps to maintain better heart health, it is important to understand the disadvantages of consuming more animal-based food products. Studies show that those who consume more animal food products and refined carbs have a 32% more likelihood of dying of heart disease. Now, the advantage of eating more plant-based food is that their calorie density is low because fruits and vegetables have lower amounts of saturated fats. So, following a plant-based diet lowers the risk of six main causes of serious diseases and death: type 2 diabetes, heart disease, high blood pressure, certain types of cancer, infection, and inflammation.
Staying Healthy By Eating Healthy
The lower calorie density and high amounts of antioxidants in plant-based food reduce cardiovascular inflammation, which is the primary cause of heart disease. Also, the antioxidants are beneficial for those involved in strenuous physical activities like athletics. This is because their training results in a higher metabolic rate, which leads to increased production of free radicals. These are unstable atoms that can damage cells and tissues. Also, they are one of the primary triggers for oncogenesis and neurodegenerative disorders.
Many people who suffer from heart diseases appear healthy or may not have symptoms. This is because many people who appear healthy are not aware of the importance of eating healthy. According to many health care experts, the best way to avoid this is to follow a whole food plant-based diet. Furthermore, in the US the prevalence of cardiovascular diseases is 48% in adults above the age of 20, and this percentage increases as the age advance. Studies have shown that this trend is mainly due to the higher consumption of meat-based food, and food products containing refined sugar and flour.
Tips For A Healthy Lifestyle
Eat More Plant-Based Food:
The risk of myocardial infarction or a heart attack can be reduced by more than 80% by eating a well-balanced nutritious diet. Studies show that both vegetarian and vegan diets significantly reduced the risk of mortality due to heart diseases. Apart from this, including more plant-based food is known to reverse the symptoms of coronary heart issues in their earlier stages. For instance, when this type of diet is combined with medications and regular exercise, it reduces the blockage of arteries. Also, this reduced high blood pressure, which causes issues like stroke, aneurysm, and heart attack.
Plant-Based Diet Is Better Than American Heart Association Diet:
A study involving participants with cardiovascular artery disease has shown that eating more plant-based food is better for heart health. It is better than the healthy-heart diets of the American heart association, which includes fish, dairy, and lean meat.
Listed below are the health benefits of eating more plant-based food:
- It lowers the risk of developing cardiovascular diseases like heart attacks, and heart failure by 16%.
- It lowers mortality from cardiovascular disease by 32%.
Due to these reasons, cardiologists ask their patients to include more fruits and vegetables in their diet. You must know that a typical plant-based meal has lower amounts of saturated fats and higher fiber content. This combination helps to lower LDL or bad cholesterol levels and increase HDL or good cholesterol levels. As a result of this, people following plant-based diets have better cardiovascular health.
Mediterranean And Portfolio Diets Are Better:
Studies have shown that those who follow the Mediterranean diet have a lower risk of developing cardiovascular disease. Keep in mind that this is a type of plant-based diet that also includes fish and dairy products along with fruits, vegetables, grains, seeds, and legumes. Also, the olive oil which is used in most of the food preparations in Mediterranean cuisine has excellent anti-inflammatory effects, and it is rich in antioxidants.
A portfolio diet is designed for lowering blood cholesterol levels, which is one of the important contributors to heart diseases. It has lower saturated fats and higher amounts of fiber. So, it reduces blood cholesterol levels, lowers high blood pressure, helps to manage weight, and thereby promotes cardiovascular health. People who follow this diet consume a minimum of 50 g of plant protein in the form of tofu and beans, 45 grams of nuts to have healthy fats, 20 grams of soluble fiber from vegetables, and 2 g of plant sterols.
On a final note, before switching to plant-based diets or eating more plant-based food for better cardiovascular health, you need to consult with your physician.