If you want to enhance your health and reduce the risk of certain diseases, adding more plant-based meals and snacks into your diet could be beneficial.
Eating a predominantly plant-based diet has been linked to numerous health benefits, such as weight loss, improved heart health and increased energy levels. To get started on this path towards wellness, begin by eliminating one animal product at a time.
1. Lowers Risk of Cancer
A plant-based diet consists of minimally processed foods from plants like fruits, vegetables, whole grains and legumes. These are high in fiber which has been known to lower cholesterol and stabilize blood sugar levels.
Eating more plants can also reduce your risk of cancer. Consuming cruciferous vegetables such as broccoli has been demonstrated to reduce colorectal cancer incidence.
2. Lowers Risk of Heart Disease
Eating a plant-based diet is one of the best ways to protect your heart and reduce your risk for disease. It includes foods like fruits, vegetables, whole grains, nuts and legumes.
Recent studies have demonstrated that eating more plant-based foods can lower your risk for cardiovascular diseases like heart attacks and strokes, as well as death from CVD. No matter your age or gender, improving the quality of your diet can make a big difference in overall wellbeing.
3. Lowers Risk of Diabetes
Plant-based diets have long been known to lower blood pressure and cholesterol, as well as help manage diabetes. Furthermore, they’re low in saturated fat and provide a variety of essential vitamins and minerals.
A plant-based diet can be beneficial to everyone, but it’s especially helpful for those seeking to improve their health or reduce disease risk. Dietitians Kate Patton and Julia Zumpano explain how to get started on this path.
4. Lowers Risk of Osteoporosis
Plant-based diets may help lower your risk of osteoporosis, as they’re low in fat and abundant with calcium, magnesium, potassium, phosphorus, and vitamin D.
Osteoporosis is a condition that weakens bones, especially those in the spine, hips and wrists. It’s an epidemic affecting millions of people worldwide and often results in fractures among older adults.
5. Lowers Risk of Stroke
Plant-based diets have been associated with numerous benefits for overall health. These include lower blood pressure and cholesterol levels, reduced inflammation, and improved oxidative stress.
Recent studies suggest vegetarians and vegans may have an increased risk of stroke, particularly hemorrhagic strokes – when blood clots in an artery and bleeds into the brain.
6. Lowers Risk of High Blood Pressure
High blood pressure is a widespread health concern that can have serious repercussions, such as cardiovascular disease, heart attacks and strokes if left untreated.
Plant-based diets that include fruits, vegetables, whole grains, legumes and nuts can help lower the risk of high blood pressure. Furthermore, they improve circulation – essential for avoiding clogged arteries – which in turn helps combat hypertension.
7. Lowers Risk of Type 2 Diabetes
Eating a plant-based diet can help lower your risk of type 2 diabetes. Eating less saturated fat and eating more fiber helps regulate blood sugar levels, improving glucose regulation and decreasing diabetes risks.
Maintaining a healthy weight and getting regular exercise can significantly lower the risk of developing diabetes. They may also improve insulin sensitivity, decreasing your chances for prediabetes or type 2 diabetes.
8. Lowers Risk of Alzheimer’s Disease
Recent research revealed that people who are physically fit have a lower risk of Alzheimer’s disease. Examining military veterans in the VA database, researchers discovered that those who were at least moderately fit had an overall lower likelihood of developing dementia over time.
Around the world, diets high in meat and eggs have been linked to Alzheimer’s, while plant-based foods like berries and nuts tend to have lower risks. These antioxidants can protect the brain against rusting effects as well as plaque buildup.
9. Lowers Risk of Multiple Sclerosis
Studies have demonstrated that plant-based diets can help prevent and even reverse MS. Furthermore, these meals have been connected to higher levels of vitamin D in the body.
There is no definitive explanation for why eating low-fat can reduce your risk of MS, though other risk factors like age, gender and ethnicity as well as autoimmune conditions, viral infections and exposure to sunlight may all play a role.
10. Lowers Risk of Mental Health Issues
Plant-based diets are packed with fiber, vitamins and minerals that may aid weight loss, prevent heart disease and lower cancer risks.
Research has indicated that those who consume a plant-based diet tend to experience fewer mental health issues than those who do not. However, you must ensure your meals do not miss out on essential nutrients like iron, calcium and vitamin D.