Good Lifestyle

If you are launching more food-based food or whole food driving from a plant in your shopping cart, you are not alone. Current data show that the plant industry is now a $ 7 billion market, according to statistics from thePlant-based foods association.

In fact, more than 71 million American households, or 57% of all American households, bought factory-based grocery stores in 2020, an increase of 4% compared to the previous year.

Meals that are based on items without processing transformed and without animal - Fruits, vegetables, whole grains, pulses (beans and legumes), walnuts,seeds, spices and oils - have been linked to a multitude of health benefits. And now, the American Heart Association (AHA) has recently released two research studies offering additional evidence to enjoy more meatless dishes.

Here are four reasons why you may want to consider adding vegetarian / vegan / flexate / Mediterranean / plants to your meal plan, and for even healthier food tips, make sure you check out our list ofThe best and worst foods to eat on herbal diet.

Following a lifestyle based on the plant today can keep your heart healthy on the road. One of the studies published in theJournal of the American Heart Association Supervised eating habits of 4,946 adults aged 18 to 30 years over a 32-year period. Participants were asked to offer their detailed background while the authors evaluated their food choices on a scale. Beneficial foods (fruits, vegetables, beans, nuts and whole grains) have marked the highest adverse age (red fat, french fries, salty snacks, pastries and non-alcoholic beverages).

After taking into account other risk factors (such as genetics, smoking and exercise habits), the volunteers who have marked in the Top 20% on the long-term scheme had 52% less than Chances of suffering from a cardiovascular condition three decades later. Later. . In addition, adults who have changed food choices for best somewhere between the years 7 and 20 of the study were 61% less likely to be diagnosed with later cardiovascular disease compared to participants who opted for more unfavorable food.

"I'm not surprised that consuming more plant-based foods benefits from cardiovascular health," saysErin Palinski-Wade, Rd, a specialist in care and education certified diabetes and the author ofDie-diabetes of 2 days. She explains that a feedback pattern upside down the plants means not only that your meals will be weak by inducing intuitable saturated fats, but it stimulates your intake of antioxidants, as well as fiber.

"Eating a diet rich in antioxidants can cool the inflammation - a chronic disease driver," she continues. "In addition, it has been shown that fiber-rich regimes have had a positive impact on blood lipids and the health of the intestines, which can, in turn, reduce the risk of future cardiovascular disease."

Also, debendA major effect of beer to drink on heart disease, a new study indicates.

The second study of the AHA was composed of 123,330 menopausal women aged 50 to 79 who lived with heart disease. Women have completed food questionnaires over the age of 15 where the authors have marked the way they followed the portfolio regime, a plan designed forVegetable foods of lowering cholesterol (including vegetable proteins such as soy, beans and tofu and soluble fiber foods such as oats, barley, okra, eggplant, apples and berries).

The results that have been published in theJournal of the American Heart Association, indicated that women who are often flayed in the portfolio regime were 17% less likely to develop heart failure, of 14% less likely to develop coronary heart disease and 11% less likely to develop any type of cardiovascular disease.

"We also found a response to the dosage in our study, which means you can start small, adding an element of the portfolio regime at a time and gain more health benefits because it added more components , "said Andrea J. Glenn, MSC, RD, author of main studies and student doctorate at the University of TorontoIn a press release.

Last month, the American Academy of Neurology announced that even minimum portions of colorful and herbal foods, including strawberries, blackberries andorangesShould the ability to reduce the risk of cognitive decline by 20%.

Thanks to certain types of flavonoids (a class of plant compounds that offer powerful antioxidant effects), cognitive impairment has been decreased by 24% (seen in those who have consumed more red, purple and blue foods, such as cherries. And blueberries) and 38% - which is equivalent to being three to four years less than your real age among volunteers who ate orange and yellow fruits and vegetables.

"The people of our study that has made the best time ate an average of at least one half portion per day of foods such as orange juice, oranges, peppers, celery, grapefruit, juice of Grapefruit, apples and pears, "said the author of Walter Willett, MD, DRPH, Professor of Epidemiology and Nutrition in Harvard,In a press release. "And it's never too late to start because we have seen these protective relationships that people consumed flavonoids in their diet 20 years ago, or if they started integrating them more recently. »

The UK researchers analyzed the data of 11 clinical trials (each study lasted an average of 23 weeks) which examined the results of the continuation of a plant-based diet compared to other plans. According to their results, published in the journalBMJ Diabetes Open Research and Care, A plant base (or sometimes vegan) the plan had both physical and psychological advantages for those living with type 2 diabetes.

For example, fasting glycemic rates "fell more strongly" among participants who ate little by any product of animal origin while their "significantly improved depression symptoms. »

"These results make a lot of sense," says Palinski-Wade. "If you have high levels of glucose in the blood, a plant-based diet can have a positive impact onIntestinal health. The reason: many foods of plant origin (such as onions, garlic, leeks, asparagus and bananas) are packaged with prebiotic fibers, a form of food fiber that feeds "good bacteria" who reside in the digestive system.

"The metabolism of these compounds release beneficial short-chain fatty acids that have been shown to reduce inflammation, as well as improving insulin sensitivity, which ultimately improves blood sugar levels,", Explain.

And as a result, which avoids sugar jumps in the high and low blood will help you keep your emotions, too. "Since the regulation of glucose and intestine health can have a direct impact on mood, a diet that blood glucose can also lead to mood improvement," adds Palinski-Wade.

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