As a vegan, preventing chronic conditions like heart disease should be a priority. The main cause of death worldwide is heart disease. It kills around 17 million people annually, according to the WHO. Plant-based diets may lower heart disease risk. Here are some heart-healthy vegan dishes.
Green vegetables include vitamins and minerals, which are good for the heart. They are rich in antioxidants, which protect the body from free radical damage. Fibre-rich greens like kale and spinach cut cholesterol and lessen heart disease risk.
Berries are among the healthiest fruits. Vitamins, minerals, and antioxidants are abundant in these low-calorie snacks. Anthocyanins give blueberries and strawberries their brilliant colors. Strong antioxidants in these colors prevent inflammation, a heart disease risk.
Soluble fiber in oats lowers cholesterol. Beta-glucan forms a thick gel-like material in the intestines, trapping and removing cholesterol. Oats reduce LDL ("bad") cholesterol, a key heart disease risk, according to research.
Chickpeas, lentils, and beans provide plant-based protein. They're high in cholesterol-lowering fiber. High in magnesium and potassium, legumes regulate blood pressure. High blood pressure increases heart disease risk.
A good source of monounsaturated and polyunsaturated fats is nuts and seeds. They also include cholesterol-lowering fiber. Almonds, walnuts, chia seeds, and flaxseeds provide antioxidants and minerals like magnesium, which regulate blood pressure.
Avocado is unique and rich in monounsaturated and polyunsaturated fats. Additionally, its fiber content lowers cholesterol. Avocado's high fat content makes it a great butter or margarine alternative. Replace saturated fats with unsaturated fats like avocado to lower heart disease risk, according to research.
Whole grains like brown rice and quinoa include fiber, which lowers cholesterol. They contain blood pressure-regulating elements including magnesium and potassium. Whole grains are a good alternative to white bread and pasta because they are low in fat.
A heart-healthy vegan diet reduces the risk of chronic diseases including heart disease. Eating green vegetables, berries, oats, legumes, nuts & seeds, avocado, and whole grains can lower cholesterol, blood pressure, and inflammation. Various nutrient-dense diets and frequent exercise can improve heart health.
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