A balanced and diverse diet of plant-based foods, fruits, vegetables, whole grains, and minimum processed foods is essential for good health. Here are some plant-based foods that can improve heart health and lower heart disease risk.
Nuts and seeds reduce LDL and heart disease risk due to their unsaturated fats, fiber, and antioxidants. You can snack on a few, sprinkle them on salads or cereals, or make homemade granola or energy bars with them.
Due to their fiber content, whole grains including wheat, oats, brown rice, and quinoa help lower cholesterol and maintain a healthy weight. Bread, pasta, rice, salads, and stews can contain these grains.
Legumes including beans, lentils, chickpeas, and others provide protein, fiber, and minerals. They cut LDL cholesterol and heart disease risk when eaten regularly. Legumes can be added to soups, stews, salads, plant-based burgers, and hummus.
Fruits provide vitamins, minerals, fiber, and antioxidants. They lower blood pressure, inflammation, and heart disease risk. Eat fruits fresh, in smoothies, salads, yogurt, or oatmeal.
Spinach, kale, broccoli, cauliflower, and other colorful vegetables are rich in antioxidants, fiber, vitamins, and minerals. Inflammation and blood pressure are reduced, promoting heart health. Eat vegetables cooked, steamed, stir-fried, or in salads or soups.
Spinach, kale, broccoli, cauliflower, and other colorful vegetables are rich in antioxidants, fiber, vitamins, and minerals. Inflammation and blood pressure are reduced, promoting heart health. Eat vegetables cooked, steamed, stir-fried, or in salads or soups. C
Avocados contain heart-healthy monounsaturated fats, fiber, vitamins, and minerals. Lowers LDL cholesterol and enhances heart health. Avocado can be sliced and used in sandwiches and salads, blended into guacamole, or substituted for butter or mayonnaise.
Heart-healthy Mediterranean diets include olive oil. Monounsaturated fats and antioxidants lessen bad cholesterol and heart disease risk. Enjoy it as a salad dressing, poured over cooked veggies, or lightly sautéed.
Tofu, tempeh, edamame, and soy milk contain protein, fiber, and isoflavones. These chemicals lower cholesterol and heart disease risk. Soy products can replace meat in stir-fries, soups, smoothies, and more.
A healthcare professional or qualified dietitian can offer customized advice.
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