Should you eat a plant-based diet for heart health? Yes. Here’s the why and the how.
Hearts aren’t just for Valentines – February is also American Heart Month. Take care of yours by eating more plant foods. A plant-based diet lowers your risk of cardiovascular disease. Vegetarians enjoy a reduction in risk factors for heart disease, such as:
- Reduced blood pressure
- Lower blood sugar
- Less abdominal fat
- Healthier lipid profile
- Decreased markers of inflammation
Here’s the recommendation:
Eat a variety of vegetables, fruit, whole grains, legumes and nuts every day. Easier said than done, right? Most people find veggies the hardest to get in.
Here’s how to sneak in more veggies at every meal:
Amateur: Fold cooked sautéed mushrooms into your omelet.
Pro: Fill a warm tortilla with sautéed mushrooms, onion, tomato and bell pepper (add low fat cheese, scrambled egg whites, turkey sausage or black beans for protein).
Amateur: Slip sliced tomato or bell pepper into your sandwich.
Pro: Munch on a side salad of chopped tomato, cucumber and basil or cilantro drizzled with olive oil.
Amateur: Add pureed zucchini to your pasta sauce.
Pro: Swap our your pasta for spaghetti squash.
Amateur: Dip corn chips in fresh salsa.
Pro: Serve veggie chips with fresh salsa and guacamole.
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