A plant-based diet offers numerous physical health benefits, including a reduction in blood pressure and decreasing the risk of heart disease. In case you didn't know, a woman's risk of heart disease increases after menopause.
The Power of Plants for Lower Blood Pressure
First let's discover how minimally processed plants can help lower blood pressure. Many plants are packed with essential nutrients like potassium, magnesium, calcium, and fiber, all of which can help lower blood pressure. Below is a link for a recipe that is high in these nutrients.
Key nutrients for lowering blood pressure:
Potassium: Found in leafy greens (kale, spinach, and collard greens), bananas, and potatoes.
Magnesium: Found in whole grains, nuts, seeds, and dark chocolate.
Calcium: Found in leafy greens, seeds (sesame, chia), nuts (almonds), soybeans (tofu, edamame)
Fiber: Found in whole grains, fruits, vegetables, legumes, and nuts.
Additionally, minimally processed plants are naturally low in sodium, a major contributor to high blood pressure. The DASH diet (Dietary Advice to Stop Hypertension), a dietary approach designed to lower blood pressure, is primarily plant-based, and also includes low-fat dairy and lean protein.
Cholesterol-Free and Heart-Healthy
As well as lower blood pressure, the plant-based approach to eating can decrease the risk of heart disease. Did you also know plants are cholesterol-free? Eighty percent of the cholesterol in your bloodstream comes from your liver, not your food! While we need cholesterol for hormone production, excess can clog arteries. Primary contributors to higher cholesterol levels include saturated fat, trans fats, and excess sugar, all of which are plentiful in the Standard American Diet (SAD).
Factors that contribute to high cholesterol:
Saturated fat: Found in red meat, full-fat dairy, and palm oil.
Trans fats: Found in processed foods and baked goods.
Excess sugar: Found in sugary drinks, desserts, and processed foods.
The Role of Fiber
I can't stress the importance of eating more fiber. It nourishes not only the gut, but can also nourish the heart. One way is by helping lower cholesterol levels. A diet emphasizing intake of vegetables, fruits, legumes, whole grains and includes nuts and fish is recommended in the 2019 ACC/AHA (American College of Cardiology/American Heart Association) guidelines on nutrition to decrease Atherosclerotic Cardiovascular Disease (ASCVD) risk. Atherosclerosis is a buildup of plaque in your arteries, which can lead to heart attacks, strokes, and other serious health problems.
Beyond Diet: Lifestyle Factors that Nourish the Heart
While diet is crucial, other lifestyle factors can also impact your heart health. These include:
Physical activity: Regular exercise can help improve cholesterol and blood pressure.
Smoking: Smoking is a major risk factor for heart disease.
Obesity: Excess weight can contribute to high cholesterol and elevated blood pressure. Losing weight can help lower blood pressure.
Alcohol consumption: Excessive alcohol intake can raise cholesterol levels and blood pressure.
Stress: Chronic stress can negatively impact heart health.
By adopting a plant-based diet and making healthy lifestyle choices, you can significantly reduce your risk of heart disease and enjoy a healthier, happier life. Please contact me if you have questions or would like to work together.
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