11/23/2023 0 Comments Blue planet nutrients feed chartWe asked one of our expert contributors, Craig McDougall, MD, for his advice for those who prefer a more gradual approach: “Add around 1,000 calories of legumes, whole grains, and starchy vegetables to your everyday routine. While some people like to dive in headfirst and go 100% whole-food, plant-based overnight, we know that a sudden lifestyle shift isn’t for everyone. Learn more about diet and heart disease here. By eliminating these harmful foods from your diet and replacing them with whole plant-based foods, you can bring down your cholesterol levels, blood pressure, and risk of heart disease. Highly processed foods often contain excessive salt, which raises blood pressure, damaging the lining of the arteries over time. Animal-based foods are high in saturated fat and cholesterol, which raise blood cholesterol levels, causing fatty, wax-like plaque to build up in the arteries. A 2021 review of 99 studies found that diets rich in whole and minimally processed plant-based foods were associated with significantly lower risk of cardiovascular disease compared with diets high in meat and dairy products. That’s why on a whole-food, plant-based diet, you’re encouraged to eat until you’re comfortably satiated-no calorie counting or portion control necessary.Ī whole-food, plant-based diet is extremely effective at promoting cardiovascular health and preventing, halting, and in some cases even reversing heart disease, the leading cause of death in the United States. Whole plant-based foods are low in calories, meaning you can eat a high volume of food without exceeding your calorie needs. Dairy products and highly processed foods are high in calories yet low in the fiber that helps us feel full and fuels a healthy gut microbiome. Why are healthy plant-based diets so effective for weight loss? Research suggests that the crux is calorie density. A 2020 review looked at 19 intervention studies-i.e., studies in which participants were assigned a diet for a specified period of time-and found that in each one, participants assigned to plant-based diets lost weight. Research shows that people who eat plant-based diets tend to be leaner than those who don’t. If you’re looking to lose weight (and keep it off), a whole-food, plant-based diet is one of the most powerful tools at your disposal.
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