- Getting in Protein on a Plant-Based Diet
- I’m Convinced of a Plant-Based Diet but How Can I Do it On a Budget?
- Plant Based Diet and Weight Loss
- Link Between Excess Animal Product and Heart Disease
- Tips on Going on a Plant-Based Diet
- Supplement Your Plant Based Diet with Exercise
- Plant Based Diet and the Gut
- Plant-Based Diets Reduce Effects of Too Much Sodium
Plant-based diets work well in reducing blood pressure. People from cultures where plant-based diets are the norm experience lower blood pressure, and this is particularly the case for populations in rural China and Africa. Plant-based diets offer protection against obesity and type 2 diabetes and hypertension, which are related to high blood pressure. A recent study from Neal Barnard, M.D. of the Physicians Committee for Responsible Medicine showed that persons with type 2 diabetes who followed a plant-based diet lost weight and reduced bad cholesterol.
Getting in Protein on a Plant-Based Diet
Excess use of animal products contribute to high blood pressure but what if you are on a plant based diet and not getting enough protein? Whole grains, when consumed with vegetables and fruits, are beneficial in reducing high blood pressure and other arterial diseases. Beans are another excellent source of protein, and any green vegetables would work in getting adequate protein.
I’m Convinced of a Plant-Based Diet but How Can I Do it On a Budget?
So if you want to go towards a plant-based diet but are on a budget, here are some shopping tips. Have at least $20 on hand to purchase fresh produce, and it is not hard to buy this with the limited amount of money. Buy your food when in a season to slash costs. Frozen food is also inexpensive. Another idea is to purchase nuts and grains on sale in bulk. Generic brand canned plant-based foods also save you money.
Plant Based Diet and Weight Loss
Because a plant-based diet reduces high blood pressure, naturally it helps with weight loss. Some fat burning vegetables and fruits include ruby red grapefruit, berries, watermelon, peaches and plums, celery, asparagus, and tomatoes. Be sure to watch out for portion control on a plant based diet to maintain weight loss.
Link Between Excess Animal Product and Heart Disease
Meat, eggs and some dairy products are delicious to eat, but in the end, it might cause heart disease if consumed on a long term basis. Animal products are high in cholesterol and saturated fat, and this leads to increased high blood pressure. With a plant-based diet, you reduce heart disease.
Tips on Going on a Plant-Based Diet
Now that you decided to go on a plant-based diet for reducing blood pressure, here are some tips for being successful with it. Avoid the urge to eat refined carbs such as white bread and white rice because this hinders your success with a plant based diet. Substitute these with whole grains and nuts instead. Have fun and prepare vegan versions of your favorite meals. For example, you can make quinoa and roasted vegetable burritos with fresh tomato salsa.
Supplement Your Plant Based Diet with Exercise
In addition to a delicious plant-based diet, you can also reduce high blood pressure with exercise. Some neat ways to get in physical activity include brisk walking for thirty minutes a day, taking the stairs instead of the elevator for work, do exercises off of online videos, jogging with friends, kickboxing or taking dance lessons each week. When you combine plant-based foods with exercise, you’ll have a healthy heart.
Plant Based Diet and the Gut
Gut health is related to cardiovascular health, so it is not surprising that a plant-based diet is excellent for keeping a healthy gut. When you consume plant-based foods, they promote healthy bacteria in the gut that makes its’ way through the heart, arteries, and kidneys. This also helps you maintain lower blood pressure.
Plant-Based Diets Reduce Effects of Too Much Sodium
Many people consume too much sodium in their diets, and one effect of this is high blood pressure. Plant-based diets can reverse the consequences of this and keep your blood pressure under control.
In conclusion, plant-based foods are healthy for the heart, and they promote longevity. Keep a variety of fruits, vegetables, and nuts on hand, and you can curb the boredom cooking with them by trying new recipes each week. If you’re raising kids with this diet, get creative by incorporating kid-friendly staples such as cheese, tomato sauce, and pasta into your dishes.