Although vegetarians do not make up a statistically significant part of the American population, the availability of meatless items on grocery store shelves and in restaurants reflects growing interest in vegetarianism. About one percent of the American population consider themselves vegetarian, according to the Vegetarian Resource Group. Although some vegetarians rely on unhealthy foods such as doughnuts, salty snack foods and convenience items, this diet offers a variety of nutritious and heart-healthy options.
Vegetarian Stir Fry Dishes
Stir fry dishes in Western countries typically contain fatty meats, sesame oil and other ingredients that can raise cholesterol levels and contribute to heart disease. However, vegetarian stir fry dishes can offer the flavors of Asia without adding heart-damaging fats to your diet. Use vegetables such as snow peas, carrots, squash, broccoli and eggplant as the base for your stir fry, and add low-cholesterol vegetarian ingredients such as tofu, tempeh or seitan to replace meats. Prepare vegetarian stir-fry dishes with olive oil, which is an unsaturated fat that may promote heart health.
Lentil Curry Soup
Use vegetable broth instead of chicken stock to make lentil curry soup vegetarian, and to eliminate saturated fats from this dish. Lentils are abundant sources of dietary fiber, which may help lower blood cholesterol. High cholesterol can restrict blood flow through your circulatory system by causing fatty blockages in your arteries, increasing your risk of heart disease. Add sweet red peppers and onions, and stir in curry powder, chili powder and garam masala, a blend of Indian spices, to add heat and flavor to this dish.
Whole-Wheat Pasta
Whole-wheat pasta, such as farfalle, spaghetti and fusilli, provide dietary fiber to help lower blood cholesterol levels. Pastas made with whole-wheat flour are also complex carbohydrates, which help maintain consistent blood glucose levels - glucose spikes can contribute to diabetes and heart disease, according to Phyllis Balch, author of "Prescription for Nutritional Healing." Top cooked whole-wheat pasta with fresh vegetables, and use marinara sauce instead of cream-based sauces to avoid adding saturated fats to your diet. Saturated fats can raise blood cholesterol levels.
Bean-Stuffed Bell Peppers
Beans such as kidney beans, black beans and chili beans provide dietary fiber for heart health, and protein for energy. Mix canned or cooked beans with diced tomatoes, hot peppers, onions and garlic. Spoon the mixture into halved bell peppers and bake until the peppers are soft. Bell peppers contain antioxidant vitamins C and A, which may help prevent free radical molecules from attacking your heart muscles and arterial walls.
References
- Vegetarian Resource Group: How Many Vegetarians Are There?
- "Prescription for Nutritional Healing"; Phyllis Balch; 2010
- "1,001 Low-Fat Vegetarian Recipes"; Linda R. Yoakam; 2006
- "The Vegetarian Family Cookbook"; Nava Atlas; 2004
