A plant-based diet focuses on whole fruits, vegetables, legumes, nuts and seeds. It can also include moderate amounts of seafood and lean meats.<\/p>\n\n\n\n
Eating plant-based can help reduce your risk of heart disease by lowering cholesterol and blood pressure levels. This is due to a reduced intake of saturated fat and fewer processed foods that promote plaque buildup in the arteries.<\/p>\n\n\n\n
A plant-based diet is high in fiber, healthy fats and essential vitamins and minerals. It typically includes a variety of fruits, vegetables, whole grains, legumes and seeds but excludes meat, dairy and eggs. With a little research and planning, a plant-based diet can meet all of your nutrient requirements.<\/p>\n\n\n\n
A study of twins found that those who switched to a whole food, plant-based diet experienced significant improvements in their cardiovascular health, including lower cholesterol levels and less plaque buildup in their arteries. Other studies have shown that a plant-based diet reduces the risk of heart disease in postmenopausal women and other adults.<\/p>\n\n\n\n
To help make the transition easier, Manaker suggests starting small and aiming for one meatless meal per week. Then, gradually increase the frequency of your plant-based meals until you\u2019re eating a meatless diet daily. When planning your meals, focus on consuming a wide variety of fruits and vegetables, whole grains and legumes (such as tofu, black beans, lentils), along with healthy fats from avocado and olive oil. Also, try to include foods that provide nutrients of focus (such as iron, calcium and vitamin B12) in each meal.<\/p>\n\n\n\n
A plant-based diet can help you lose or maintain a healthy weight. It is also associated with lower rates of obesity and high blood pressure. Plant-based foods are naturally low in calories and high in fiber, making them filling and satisfying. They also tend to be lower in saturated fats and higher in heart-healthy unsaturated fats.<\/p>\n\n\n\n
The main goal of a plant-based diet is to eat whole, plant-based foods. Adding vegetables, fruits, whole grains, nuts and seeds, beans and legumes, and heart-healthy oils can help you achieve this goal. The best way to stick with a plant-based diet is to meal plan and make sure you\u2019re getting a variety of nutrient-rich foods each day.<\/p>\n\n\n\n
A plant-based diet can be completely meatless or it can allow fish, eggs, dairy and other animal products, but limiting the frequency of those foods is key. Avoiding processed foods is another way to ensure you\u2019re meeting dietary requirements. A well-planned plant-based diet should also include sources of iron, calcium, zinc, protein and vitamin B12. This can be achieved by pairing nutrient-rich foods together (like legumes and beans with oats and brown rice) or adding in fortified breakfast cereals and nutritional yeast.<\/p>\n\n\n\n
The nutrient-rich foods in a plant-based diet can help you lower your risk of certain chronic diseases. Studies have shown that a diet consisting of mostly plants can improve your chances of preventing or managing heart disease, type 2 diabetes, obesity and high blood pressure.<\/p>\n\n\n\n
A plant-based diet does not exclude meat, but rather emphasizes a variety of vegetables and fruits, whole grains, beans, nuts, seeds and healthy fats like olive oil and avocado. Choosing these nutrient-rich foods will ensure you are getting the proper vitamins and minerals to keep your body functioning well.<\/p>\n\n\n\n
Eating a plant-based diet can also strengthen your immune system. The phytochemicals and antioxidants found in plants work to reduce inflammation in your body caused by processed food, environmental toxins, bacteria and viruses. This can help prevent or treat conditions such as cancer, arthritis and inflammatory bowel disease. Interestingly, this same diet has been associated with improved mental health, possibly due to the lowering of cholesterol and other blood fats which can cause depression. A plant-based diet is also known to enhance mood through the release of serotonin.<\/p>\n\n\n\n
A plant-based diet focuses on whole foods that provide the foundation of your meals, including filling fiber and important nutrients. Colorful fruits and vegetables, whole grains, legumes, nuts and seeds make up the majority of a plant-based diet. These nutrient powerhouses deliver essential vitamins, minerals, antioxidants and phytochemicals for optimal health.<\/p>\n\n\n\n
The low-calorie nature of these foods can also support weight management goals. Eating a plant-based diet can help you lose and maintain your healthy body weight by eliminating or cutting down on higher-calorie foods, including meat, dairy, processed foods and sugary drinks.<\/p>\n\n\n\n
A well-planned plant-based eating pattern can easily meet your calorie and nutrient requirements, as long as you focus on consuming a wide variety of foods from whole, plant-based sources. Aim for a balance of protein (e.g. from beans, nuts and seeds), carbohydrates, fats and non-starchy vegetables at each meal. To ensure a balanced and nutritious diet, it’s important to consider your macronutrient ratios, meal timing and meal prep techniques. It’s also a good idea to get plenty of calcium and vitamin D from fortified plant-based milks, yogurts, cheeses and leafy greens.<\/p>\n\n\n\n
A plant-based diet is rich in fiber, which normalizes bowel movements and reduces the risk of colon cancer. It also supports a healthy immune system and protects against inflammation, which is linked to some diseases, including heart disease and diabetes.<\/p>\n\n\n\n
A plant-based eating pattern focuses on whole, plant-based foods like vegetables, fruits, whole grains (quinoa, farro, brown rice), beans and nuts\/seeds. For most people, a well-planned plant-based diet can easily meet their nutrient needs.<\/p>\n\n\n\n