Eating a diet that is lacking in animal meats, cholesterol and animal byproducts might not sound appetizing to you, but it can be heart healthy. Vegan diets reduce and eliminate some of the foods that are directly linked to heart disease. But although eeating a vegan diet might help increase your chances of eating heart healthy, it won't ensure it: that is up to you and your daily food choices.
Bacis
The key to eating a heart healthy diet is to eat well-balanced meals that contain considerable amounts of fruits and especially vegetables. Avoid trans fats, limit saturated fat and watch your caloric intake. According to the American Heart Association, the lower amounts of saturated fat and cholesterol in a vegan diet appears to be linked to a lower risk of heart disease.
Misconceptions
Eating a vegan diet does not mean that you will automatically lose weight and achieve a heart healthy weight. While vegan diets are often lower in fat and calories, this is not always the case. Many junk foods such as chips and candy are considered suitable for vegans, but they can lead to added weight gain. Also, eating a diet that contains fried vegan foods can cause you to pack on the pounds. To eat a heart healthy vegan diet, steer clear of foods that contain nutritionally deficient calories and eat healthy portion sizes.
Considerations
There are things you should consider including in a vegan diet to increase its heart healthy benefits. Flaxseed is rich in omega-3 fatty acids, which are considered to play an important role in protecting your heart against heart disease. Also, unsaturated fats will help maintain your heart health and lower your cholesterol. Eating an assortment of plant-based proteins will help ensure you keep your heart cells supplied with the essential amino acids it needs to constantly rebuild and repair. Including high amounts of fiber in a vegan diet will help prevent heart disease.
Cautions
Vitamin B12 is generally found in animal products, making it hard for you to consume enough B12 on a vegan diet. This lack of vitamin B12 could increase your risk of heart disease. According to the Vegetarian Resource Group, having low levels of vitamin B12 can cause you to have higher levels of a substance called homocysteine, which is linked to an increased risk of heart disease.
Also, as a vegan, you could consume high amounts of trans fats, which can increase your blood cholesterol levels more significantly than dietary cholesterol. Trans fats can be found in vegan-suitable foods such as processed foods, baked goods, crackers and some fast food.
Tips
There are things you can do to maximize the heart healthy benefits of a vegan diet. Take a vitamin B12 supplement or consume cereals and soy milk that have been enriched with B12. Add two serving of flaxseed to your diet twice a week. Consume 25 to 35 g of fiber per day. Avoid junk food and eat primarily fresh and unprocessed foods. Eat your fat in the form of unsaturated fat.
