Research has shown that a more plant-based diet may help prevent, treat, or reverse heart disease, Type 2 diabetes, and high blood pressure. While you may not want to give up steak and chicken for good, you can still adopt a plant-based diet while consuming modest amounts of fish and lean meat.
People who averaged eight-plus servings of fruits and vegetables a day were 30 percent less likely to have a heart attack or stroke, compared to those who had less than 1.5 daily servings. Plant foods contain fiber, vitamins, minerals, and healthy fats. A Mediterranean-style diet, based on produce, legumes, grains, and healthy oils, with small amounts of fish and meat, is connected with better brain health in older adults, according to a study in the journal Neurology.
It’s never too early or too late to embrace a healthier lifestyle. Heritage communities offer dining rooms with nutritious options offered daily – including plenty of fresh fruit and veggies! Make the switch by adding vegetables to each meal of your day. Fill at least half of your plate with produce, grains, or beans and downsize your meat serving.
Decrease the amount of processed meat you eat, like bacon, deli meat, and sausage. Choose smaller portions of lean cuts, such as pork tenderloin and top sirloin steak. Fatty fish like salmon are a great source of omega-3 fatty acids. Consider “Meatless Mondays” – a movement that encourages people to not eat meat on Mondays to improve their health. Choosing a diet heavy in fruits and vegetables may help ward off chronic diseases and keep you fit for years to come!