Growing up, we were always taught to eat our vegetables, and as we grow older that saying remains true. For years, registered dietitians and nutrition scientists have been sharing the perks of eating plants and cutting back on meat.
Here are 9 benefits of plant based diet:
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1. Lowers blood pressure
If you have high blood pressure, you're probably aware that it can lead to heart disease, stroke and type 2 diabetes. The good news is, however, that the foods you eat can do wonders for your blood pressure.
In fact, data from 39 studies show that people who followed a vegetarian diet had lower blood pressure on average than those who followed omnivorous diets, meaning those including plants and meat.
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2. Prevents type 2 diabetes
If you want to prevent type 2 diabetes, take a look at what you eat. One study found that eating a plant-based diet filled with high-quality plant foods reduced the risk of developing type 2 diabetes by 34 percent.
So how exactly does a plant-based diet lower your risk? Plants are lower in saturated fats than animal foods, the American Diabetes Association notes. Consuming high levels of saturated fats increases your cholesterol levels and your risk of developing type 2 diabetes.
3. Keeps your heart healthy
Speaking of saturated fat, when eaten in excess, it can lead to heart issues. So it is wise to load up on fruits and vegetables.
In fact, a study published in the Journal of the American Heart Association found that eating a plant-based diet may reduce the risk of developing cardiovascular disease by 16 percent. A plant-based diet may also decrease your risk of dying of from cardiovascular disease by about 31 percent.
When building your menu, think of anti-inflammatory foods such as green leafy vegetables, yellow vegetables, whole grains, walnuts, extra virgin olive oil, fatty fish, tomatoes, and fruits instead of processed foods.
4. Helps you lose weight
It should come as no surprise that swapping out meat for plants will cause you to lose weight.
One small study found that 65 overweight adults who followed a whole-food, plant-based diet for one year lost 9.25 pounds on average.
According to research, this is due to the fact that whole grains and vegetables are low on the glycemic index meaning they’re digested more slowly. Additionally, fruit contains antioxidants and fiber, which helps you feel full and prevents you from overeating.
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5. Lowers your risk of cancer
According to the American Institute for Cancer Research, a diet rich in vegetables, fruit, grains, beans, nuts, seeds, and some animal foods is one of the best ways to lower your risk of developing cancer. If you are a cancer survivor, this may also lower your risk of the cancer recurring.
6. Improves your cholesterol
A diet that’s primarily plant-based can lower your LDL (“bad”) cholesterol by between 10 and 15 percent, according to The American Journal of Cardiology. If you are vegan, you can also reap the benefits. According to studies, those following a strict vegan diet can lower their LDL cholesterol by as much as 25 percent.
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7. Reduces your risk of stroke
Half of strokes are preventable. As noted above, many of the risk factors for stroke ( high blood pressure, obesity, diabetes, heart disease, and high cholesterol) can be lowered by consuming a plant-based diet.
In fact, the highest consumers of fruits and veggies had a 21 percent lower risk of stroke than those who consumed the least, according to a study.
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8. Promotes brain health
As we age, one of the most important things we can do for ourselves is to keep our minds as sharp as possible. Believe it or not, what we eat can either help or hinder our brain health.
One review of nine studies found that eating an extra 100 grams of fruits and vegetables per day (about one-half cup) led to a 13 percent reduction in the risk of cognitive impairment and dementia.
9. Promotes a longer life
Last but not least, when you regularly consume a plant-based diet and it lowers your risk for the health conditions mentioned above, you a certain to live a longer life.
So the next time you head to the grocery store, don't forget to load up on those fruits and veggies!
