A study was conducted by a team of researchers at the University of South California that found that people who followed a plant-based diet were 20 percent less likely to develop cardiovascular disease, even if they ate more calories than those who ate a typical American diet.
You may be wondering what kind of foods those on the plant-based diet consumed. They typically ate lots of fruit and vegetables, legumes, whole grains, nuts, and seeds.
Vegetables were their main source of carbohydrates as well as fiber. These diets were also high in monounsaturated fats from olive oil as opposed to saturated fats from animal sources such as beef or pork.
The researchers concluded that switching from a typical American diet to a plant-based diet would have a powerful impact on the incidence of cardiovascular disease.
Their study is published in the August 2012 issue of the American Journal of Clinical Nutrition.
A plant-based diet is a diet that incorporates vegetables, fruits, legumes and whole grains into its meals, and excludes foods such as meat, poultry, fish and dairy products.
The change may be simple yet significant to help reduce your risk of heart problems.
People who follow a plant-based diet are typically less likely to have high cholesterol levels or high blood pressure.
Here cleanersj.com/ are the tips to keep your body fit.
Some best diet plans to body fit :
1. Lose weight by eating whole foods!
Often, when someone decides to go on a diet, they start cutting out food groups or adding in unhealthy food substitutes that they think will help them lose weight faster
. Dieting is not the best way to build good eating habits, and if you want to lose weight and keep it off for good, you need to make some major lifestyle changes:
2.Make healthier choices:
Make healthier choices at every meal. Add more whole grains and fresh produce. Start small — aim for one healthy change at a time — and be patient with yourself while you make this shift.
It may take some time to figure out which changes work best for you.
3. Make exercise a part of your everyday life:
Physical activity doesn’t have to mean going to the gym or working out for hours a day.
Think about ways you can move more in your everyday life — take a walk during your lunch break, throw a ball with your kids, or take the stairs instead of the elevator.
The more active you are, the more healthy food choices you’ll make and the easier it will be to maintain a healthy weight.
If getting active feels overwhelming, break it up into smaller goals. For example, try doing a light jog instead of a long run.
4. Don’t skip meals:
You may lose weight if you skip three or four meals a week, but you’re also much more likely to gain it back if you do. Make sure to eat every three to four hours and don’t skip breakfast (unless you’re trying to lose weight).
You’ll be less likely to overeat and make healthy choices later in the day. And if you need extra motivation, think about the impact skipping meals could have on your health — not getting enough food can affect everything from your mood and energy levels to the active level of enzymes in your digestive system (which affect how well your body breaks down food).
5. Don’t overdo it:
Don’t use your diet as an excuse to avoid social situations or not to have fun.
Food is a part of life, and it’s important to be able to eat healthy food and maintain a healthy weight while still being able to enjoy what you eat and live a full, active life.
6. Get support:
Whether you’re dining out or cooking at home, remember that what you choose to eat is up to you!
If knowing the “right” choice makes eating out easier, ask for nutritional information from the restaurant before ordering, bring your own meal from home when eating out, or stick with a simple choice like grilled chicken or salad.
But if you need some tips on cooking at home, check out these six delicious meals guaranteed to satisfy you.
7. Don’t feel guilty:
If you’re on a diet, you may feel like you aren’t getting it right or that you’re cheating. But dieting is not about being “good” or “bad,” it’s about making healthier choices.
Learning what to eat and how to prepare it will help you lose weight and keep it off for good.
If your weight loss stalls or if you regain the weight, try adjusting your habits so that they’ll fit into your new lifestyle. Your body knows what is healthy for it best!
8. Forbid yourself nothing:
Don’t deny yourself foods just because they’re not good for you.
Learn to find nutritious substitutes that give you the same satisfaction as your favorite foods, but that are less harmful to your health.
When you take the time to plan meals, it’s much easier to make healthy choices.
