There are many misconceptions about the health benefits of plant-based foods, but research suggests that taking one has many health benefits. Limits on plant-based foods do not even include animal products, and foods based on a healthy plant limit fat and processed foods. Replacing high-fat animal products, such as beef and cheese, with plant-based nutrients can reduce the risk of conditions such as diabetes and heart disease and may even help you to live longer.
Fear not, you do not have to swear to the flesh completely.
In fact, according to BlueZones ’Power 9, a 100-year-old man — a person in the Blue Zone who lives for at least 100 years — eats meat, especially pork, about five times a month. Indulging in a burger occasionally is OK, but the real health benefits come when food is heavily based on fruits, vegetables, dried beans, nuts, seeds, and 100 percent grain.
Gain the health benefits of plant-based foods
Longevity: One study that followed 28 years found that daily intake of red meat increased the risk of death by 13 percent. Some studies suggest that if men reduce their intake of red meat to less than half a day (1.5 ounces) per day, one in ten premature deaths can be prevented.
You can reduce the risk of premature death by exchanging red meat for other proteins, such as nuts and vegetables.
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Heart disease:
The health of your heart is determined by a variety of factors: lifestyle, family history, age, and more. Two major risk factors — high cholesterol and high blood pressure — are triggered by eating red meat. Studies suggest that the health benefits of plant-based diets can include lower blood pressure and cholesterol levels.
3-ounce beef 85 percent of lean beef contains 25 percent of the daily limit of saturated fat. 1/2 cup pinto beans, however, contain only one gram of whole fat. Pinto beans also contain fewer calories and extra fiber, two agents that promote weight loss.
Weight loss:
A plant-based diet may promote weight loss and reduce a person's risk of obesity, a review of 87 studies suggests. Other studies suggest that vegans and vegetarians eat less fat than those who eat meat and animal products. Some still suggest a positive correlation between obesity and diet, and conversely, a lower body mass index (BMI) is associated with a vegetarian diet.
Obesity is a risk factor for heart disease, stroke, high cholesterol, type 2 diabetes, other types of cancer, and more. Lowering your BMI reduces the risk of many of these diseases.
Prepare plant-based foods
Remember:
Not all junk food is healthy, heart-based plant-based foods require some adjustment. Recommended daily values for essential food groups include 2 cups of fruit, 2-1 / 2 cups of vegetables, and 3-1 / 2 ounces of protein but getting the nutrients your body needs from a plant-based diet takes some thought.
If you are vegan and avoid milk, you can get your protein and calcium in other ways. Getting used to plant-based foods and eating a recommended amount of various nutrients may take time, but here are a few changes to get started:
Protein:
Grease beef, and load on beans and other legumes.
Calcium:
Swap a glass of whole milk for kale or two. Although milk contains a lot of calcium per serving, kale is still an excellent source.
Iron:
Plant-based iron, found in lentils and leafy vegetables, is not easily absorbed. Eat fruits rich in vitamin C — such as citrus fruits and strawberries — to help your body absorb iron more effectively.