vegetarian vs vegan

Heart-Healthy Vegetarian Diet

By Jeff Cotes 20 April, 2023 3 mins read

Eating a heart-healthy diet of vegetarians can help you avoid eating foods that could be harmful to your heart. These are some ways to enjoy a vegetarian lifestyle. Although eating out can be challenging, smart choices can help you to make better food choices. Order stir-fried vegetables, pasta sauce with tomato sauce, baked potatoes, and soups made from vegetables. Avoid dressings with mayonnaise. If you have to use dressings, be sure to ask for them or get them on the side. Monounsaturated fats can be good for your heart and are healthier than saturated fats from animal products.

Book review

Cheryl Strachan, a Registered dietitian and blogger at Sweet Spot Nutrition, wrote the "Heart Healthy Vegetarian Diet". Her goal is to help people improve their overall health and well-being by promoting the health benefits of eating a balanced diet. She highlights recipes from the Mediterranean, vegetarian, and DASH diets in the book. This book contains recipes as well as nutritional information for all the dishes.

Evidence for heart-healthy vegetarian diet

A new study has shown that heart-healthy vegetarian eating habits could reduce the risk of developing heart disease. The relationship between plant-based diets as well as cardiovascular disease was examined in this study. It involved people with high cholesterol and blood pressure. The Journal of the American College of Cardiology published the findings. Researchers analysed data from three previous studies, in which subjects were asked to provide information about their diets. Participants also gave information about how they were feeling, such as their risk of developing heart attack.

Although there were some mixed results, the findings were consistent, even after accounting to dietary differences. These studies were Adventist Health Study 1 and 2, as well as Nurses' Health Study 2. BMI and education were also taken into account. Additionally, there was little to no confusion between alcohol consumption and BMI.

Recipes

A vegetarian diet can still be healthy and nutritious. Plant-based foods can provide the protein you need. One recipe is red lentil-rice cakes, which are crisp on the outside and soft on the inside. These are both delicious and healthy. Use leftover basmati. They are great with mixed vegetables.

Carbonara can also be made vegan, instead of being traditionally cooked in eggs. Instead of eggs, the vegan version uses roasted butternut squash and pureed butternut squash with a dash of garlic and sage. Another vegan recipe for cauliflower curry is here. This dish can be served with a side dish made of red lentils, cauliflower and curry powder. Vegetarians may also add dressing to this dish and serve it with grilled veggies.

Shopping list

The best way to keep your heart healthy is to eat more whole foods and less animal products. It is also about eating more whole foods and less processed foods. These foods have more nutrients as well as lower levels cholesterol and saturated fat. These foods also come at a lower cost. Spices and herbs can be used to reduce salt intake.

A vegetarian grocery shopping list can be helpful in planning meals and stocking your fridge with necessary plant-based ingredients. Vegetarians eat only plant-based foods. A lactovegetarian diet includes no meat, eggs or poultry and no dairy products.

Resources

A heart-healthy vegetarian diet plan may be an option for people who are concerned about their cholesterol levels. Studies have shown that soy products can lower cholesterol. But, your doctor should be consulted before you begin a vegan/vegetarian diet. It is best to avoid high-fat foods like dairy, which contain cholesterol. You can instead use alternative milks.

Vegetarians should replace meat with lean sources of protein. They should also limit the amount of nuts they eat to a maximum of three ounces per person. It is also important to watch the amount of iron they consume. Fortified vegan foods, dark leafy greens and nuts are excellent sources of iron. Talk to your healthcare provider if iron deficiency or you feel anemic. It is better to eat fresh fruits than dried or processed ones.

FAQ

How can I get enough vitamins

Your diet can provide most of your daily requirements. Supplements are an option if you are low in any vitamin. You can purchase a multivitamin that includes all the vitamins needed. You can also get individual vitamins at your local drugstore.

Talk to your doctor about the best foods for vitamins if you're concerned about not getting enough nutrients. For example, dark green leafy vegetables such as spinach, broccoli, kale, collard greens, turnip greens, mustard greens, bok choy, romaine lettuce, arugula, and Swiss chard are rich in vitamins K and E. Other good sources include oranges, tomatoes, strawberries, cantaloupe, carrots, sweet potatoes, pumpkin, and squash.

Ask your doctor if there is any doubt about how much vitamin you should be taking. He or she will recommend the appropriate dosage based on your medical history and current health status.

What's the problem with BMI?

BMI stands for Body Mass Index. This is a measure of body fat that is calculated based on height or weight. This formula calculates BMI.

Divide the weight in kilograms by the height in meters squared.

The result is expressed as a number from 0 to 25. A score greater than 18.5 is considered overweight. A score greater than 23 is considered obese.

A person with 100 kg will have a BMI 22 if they are 1.75m tall and weigh 100 kg.

How often should I exercise?

Fitness is key to a healthy lifestyle. There is no set time limit for exercising. Finding something that you love and sticking with it is the key.

If you exercise three times a week then aim for 20-30 mins of moderate intensity. Moderate intensity means that you will still be working hard even after your workout is over. This type is good for burning around 300 calories.

For those who prefer to walk, you can go for 10-minute walks four times a week. Walking is low-impact, easy on the joints, and it's very gentle.

Jogging is an alternative to running. You can do it for as little as 15 minutes each day. Running is a great way to burn off excess calories and build muscle tone.

Start slowly if you aren't used to doing exercise. Begin by doing 5 minutes of cardio each day, a few times per week. Gradually increase duration until you achieve your goal.

What can I do to lower my blood pressure?

It is important to first understand what high blood pressure is. Next, you must determine the cause and take steps to decrease it. This could include eating less salt, losing weight if necessary, taking medication, etc.

Also, make sure to get enough exercise. You can also walk if you don’t have the time.

If you're not happy with how much exercise you're doing, then you should consider joining a gym. You'll probably want to join a gym where there are other people who share your goals. It's easier to stick to an exercise routine when you know someone else is going to see you at the gym.

Statistics

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)
nutrients.[17]X Research sourceWhole grains to try include: 100% whole wheat pasta and bread, brown rice, whole grain oats, farro, millet, quinoa, and barley. (wikihow.com)
In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. (who.int)
According to the 2020 Dietary Guidelines for Americans, a balanced diet high in fruits and vegetables, lean protein, low-fat dairy and whole grains is needed for optimal energy. (mayoclinichealthsystem.org)