VEGETARIANISM AND HEART HEALTH BENEFITS

CHOLESTEROL

Cholesterol is something we don’t need to add into our diet.

Everything that has a “momma” has cholesterol.Non-meat diets are okay in terms of how much

cholesterol one has because we make it in our own bodies.

Less cholesterol= less chance for blockages in our arteries

HEART DISEASE

Leading cause of death in the United States.1 in every 4 deaths are related to heart diseases.

Non-meat diets are low in saturated fats, and free of added cholesterol which in the long run can help with heart health.

EXERCISE

Exercise helps the heart greatly.All muscles need to be challenged. Cardiovascular endurance is very important. In addition to a heart healthy diet, such as a non

meat diet, exercise can help in reducing the risk of heart complications through out ones life.

HOW TO IMPROVE LIFESTYLE WITH TYPE II DIABETES

By following a vegetarian diet is able to lower their

body weight, decrease blood pressure, decrease

cholesterol, and help one gain a better control over

their diabetic life.

HOW TO IMPROVE LIFESTYLE HELP?

By exercising three times a week one is able to decrease body fat, become more aware of one’s blood glucose levels fluctuations, and increasing happiness.

Lowering body weight increases one’s life years and also improving insulin sensitivity.

Becoming more aware and having a feel for the body glucose levels to react throughout the day.

Increasing happiness relieves stress and helps happier mood for body which allows body to reach equilibrium to sooth body.

EXERCISING

With one following a vegetarian diet one is able to decrease the hearty calories resulting from meat. By increasing meat intake one is also increasing the calories, fat, cholesterol and other aff ects that will increase blood pressure.

-Increasing vitamins and minerals (increasing metabolism)

-Limiting unhealthy calories

-Limiting unhealthy cholesterol (majority from meat itself)

-Increasing insulin sensitivity (limiting portions)

DECREASING BODY WEIGHT

By following a vegetarian diet one is able to increase metabolism rate which allows an increase in vitamins and minerals. This increase in intake helps metabolism and blood glucose levels.

Increase in fruits, vegetables, and grains

Helps lower body weight

Increase in insulin sensitivity

EATING RIGHT

One should increase in checking blood glucose levels and doctor visits at the beginning of the transition onto a vegetarian diet. After the fi rst couple of months one should see a gradual decrease in doctor visits and daily blood glucose level checks.

Helps grasp a fi rm feeling of body’s reactivity to certain food products.

Creates awareness

EVALUATING BLOOD GLUCOSE LEVELS

DEALING WITH HYPERTENSION

Hypertension is high blood pressure Normal blood pressure: less than 120/80 mm Hg Prehypertension: 120-139/80-89 mm Hg Hypertension: over 140/90 mm Hg

High Blood pressure can be controlled/prevented by: Maintaining a healthy weight Being moderately physically active on most days of the

week Follow a healthy eating plan, foods lower in sodium Drinking alcoholic beverages in moderation If prescribed high blood pressure medication, take as

directedStudies have shown that hypertension can also be

improved by following a lacto-ovo-vegetarian or vegan diet

WHAT IS HYPERTENSION?

Stands for: Dietary Approaches to Stop Hypertension Following the DASH diet can also help reduce LDL cholesterol (the

bad cholesterol) which can reduce your risk of heart disease and lower blood pressure

When following a vegetarian version of the DASH diet, cholesterol is reduced even more and in a vegan DASH diet, cholesterol is eliminated

The DASH diet helps reduce sodium and encourages eating a variety of foods rich in potassium, calcium, and magnesium

Traditional DASH diet- Based on a daily 2,000 calorie diet: Grains: 6-8 servings Vegetables: 4-5 servings Fruits: 4-5 servings Fat-free or low-fat milk and milk products: 2-3 servings Lean meats, poultry, and fish: 6 servings or less Nuts, seeds, and legumes: 4-5 servings per week Fats and oils: 2-3 servings Sweets and added sugars: 5 or less per week

WHAT IS THE DASH DIET?

The DASH diet is recommended by doctor’s to control hypertension

To make the DASH diet vegetarian friendly, make the following substitutions: Lean meats, poultry, and fish: exchange for tempeh, tofu,

or seitanWhen following a vegan diet dairy products can be

replaced with low-fat versions of soy and grain products such as: Soy milk Soy or grain “cheese” Soy sour cream Soy yogurt

VEGETARIAN DASH DIET

Sodium is added to foods for added flavor, as a preservative, ingredient binder, color enhancer and stabilizer

Sodium increases blood pressure2,300 mg of sodium is the recommended daily

maximum Americans generally consume about 3,500 mg of

sodium daily Standard DASH diet: can consume up to 2,300 mg daily Lower sodium DASH diet: can consume up to 1,500 mg daily

SODIUM

Read nutrition labelsRinse canned foods such as beans and tunaUse spices or salt-free seasonings when cooking

instead of saltChoose low-sodium, reduced-sodium, very low-

sodium, no-salt added, or sodium-free versions of foods and condiments when available

Limit processed and pre-packaged meats and cheesesDo no add salt when cooking rice and pastaDo not add salt to food at the table

TIPS TO LOWER SODIUM INTAKE

http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

http://www.mayoclinic.com/health/dash-diet/HI00047 http://www.heart.org/HEARTORG/GettingHealthy/Nutrit

ionCenter/HealthyDietGoals/Sodium-Salt-or-Sodium-Chloride_UCM_303290_Article.jsp

SOURCES