All diets meant to enhance heart health are low in fat and cholesterol and rich in fiber. Vegetarian diets, then, are natural alternatives for individuals who want to lower the risk of heart disease because vegetarian diets are naturally low in fat and cholesterol and high in fiber!
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Eliminating meat, poultry, and fish, which are among the foods highest in
fat and cholesterol and lowest in fiber, can be a major step toward improving
heart health.
Another step, which comes easily to vegetarians, is to increase the
consumption of plant-based meals that are naturally high in fiber. Plant-based
diets, particularly fruits and vegetables, also provide antioxidant protection
for the heart.
Vegetarian diets for a healthy heart
The following suggestions from www.d-vegetarian.com are advised for
making your heart healthy:
Sauté things with water or very modest quantities of olive or canola
oil. Olive and canola oils are regarded as the healthiest oils because of their aid
to lower cholesterol levels in the blood.
Low-fat cooking methods are also advised for heart health. Such methods
include broiling, steaming, roasting, baking, poaching, boiling, and
stir-frying with little or no oil.
You may also try substituting part of the oil, butter, or margarine in
recipes with water, juice, applesauce, or puréed prunes. Frying meals,
particularly deep-frying, is never suggested for anyone concerned about heart
health.
Since egg yolks are rich in cholesterol, entire eggs may typically be
replaced with bananas, tofu, applesauce, or egg replacers in most recipes.
You may also substitute the yolk
with the white of another egg. For example, if a recipes ask for one egg, use
two egg whites and discard the yolks.
When shopping for components for heart-healthy meals, purchase plenty of
fruits, vegetables, whole grains, legumes, and fat-free or reduced-fat milk
products.
Avoid frozen veggies with cheese, cream, or butter sauces. Read the
labels on snack items to find out how much fat and cholesterol they contain.
The greatest snacks include popcorn, fresh fruits, and vegetables, rice, cakes, and pretzels. There are also lower-fat baked versions of several chips that
would typically be rich in fat.
Fiber helps to cleanse the blood of cholesterol, which is why high-fiber
diets are considered healthy for the heart.
For fiber intake, choose whole-grain bread and cereals and restrict the use of processed (white) bread and
cereals.
Also minimize the consumption of sweet baked foods like croissants and
muffins, which tend to be poor in fiber and high in fat.
Eating out can be extremely tough both for vegetarians and for those
worried about heart health. Some basic principles can make things easier.
For example, pick stir-fried
meals, steamed veggies, and pasta with tomato sauce. Order baked potatoes
without butter or cheese, and pick vegetable-based soups.
Avoid mayonnaise-based salad dressings, and always ask for dressings and
sauces to be given on the side so you may restrict the quantity you consume.
Saturated fats and trans fats should be avoided, but monounsaturated
fats are usually considered favorable for the heart.
The fact that saturated fats are predominantly found in animal sources
is another natural benefit for vegetarians concerned about heart health.
But saturated fats are also
contained in coconut, palm, and palm kernel oil, thus these oils should be
avoided on a heart-healthy diet.
Trans fats, which may also contribute to the development of heart
disease, are present in margarine and many baked products.
Monounsaturated fats, the sort that is excellent for the heart, include
canola oil, olive oil, flax seed oil, almonds, avocado, soy, and nut butter.
A vegetarian diet that incorporates soy products may give an added
advantage for heart health.
Many studies imply a relationship between soy, such as tofu, soymilk,
and soy yogurt, and decreased incidence of heart disease. The normal guideline
is 25 grams of soy protein per day.
Since cholesterol is exclusively present in food of animal origin, such
as meat, eggs, and dairy products, vegans do not need to worry about cholesterol
in the meals they eat.
Grains, legumes, nuts, fruits,
vegetables, and vegetable oil are all naturally cholesterol free.
Conversely, only vegetarian meals give heart-beneficial fiber. Oats,
carrots, fruits, and beans are notably high in the sort of fiber that helps to
decrease cholesterol levels in the blood.
If you are interested in more detailed instructions for a heart-healthy
vegetarian diet, the e-book Vegetarian Cooking is a useful reference.
Available at
www.d-vegetarian.com, the book gives listings of heart-healthy nutrients as
well as which foods contain them and in what amounts.
There are also hundreds of additional subjects addressing all elements
of the vegetarian lifestyle and its benefits.
Jen Scott is the author of the successful new site www.d-vegetarian.com,
committed to educating people about the benefits of adopting a more vegetarian-like diet.