All diets designed to
promote heart health are
low in fat
and
cholesterol and high in fiber. Vegetarian diets, then, are natural
choices for those who want to reduce the risk of heart disease because
vegetarian diets are naturally low in fat and cholesterol and high in
fiber! Eliminating meat, poultry and fish, which are among the foods
highest in fat and cholesterol and lowest in fiber, can be a giant step
toward improving heart health. Another step, which comes naturally to
vegetarians, is to increase the consumption of plant-based foods that
are naturally high in fiber. Plant-based foods, particularly fruits and
vegetables, also provide antioxidant protection for the heart.
The following guidelines are recommended for
cooking heart-healthy
vegetarian meals:
Sauté foods in water or very small amounts of olive or canola
oil.
Olive and canola oils are considered the healthiest oils because of
they help to reduce cholesterol levels in the blood. Low fat
cooking methods are also recommended for heart health. Such methods
include broiling, steaming, roasting, baking, poaching, boiling, and
stir-frying with little or no oil. You can also try replacing some of
the oil, butter or margarine in recipes with water, juice, applesauce,
or puréed prunes. Frying foods, particularly deep-frying, is
never
recommended for those concerned about heart health.
Since egg yolks are high in cholesterol, whole eggs
can
often be
replaced with bananas, tofu, applesauce, or egg replacers in most
recipes. You can also replace the yolk with the white of another egg.
For example, if a recipes call for one egg, use two egg whites and
discard the yolks.
When shopping for ingredients for heart-healthy
meals, buy
plenty of
fruits, vegetables, whole grains, legumes and fat free or low fat milk
products. Avoid frozen vegetables with cheese, cream or butter sauces.
Read the labels on snack foods to find out how much fat and cholesterol
they contain. The best snacks are popcorn, fresh fruits and vegetables,
rice cakes, and pretzels. There are also lower fat baked versions of
many chips that would ordinarily be high in fat.
Fiber helps to cleanse the blood of cholesterol, which is why high
fiber diets are considered beneficial to the heart. To fiber intake,
choose whole grain breads and cereals and limit the consumption of
refined (white) breads and cereals. Also limit consumption of sugary
baked goods like croissants and muffins, which tend to be low in fiber
and high in fat.
Eating out can be especially challenging both to vegetarians and to
those concerned about heart health. Some simple guidelines can make it
easier. For example, choose stir-fried entrees, steamed vegetables, and
pasta with tomato sauce. Order baked potatoes without butter or cheese,
and choose vegetable-based soups. Avoid mayonnaise-based salad
dressings, and always ask for dressings and sauces to be served on the
side so you can limit the amount you eat. Saturated fats and trans fats
should be avoided, while monounsaturated fats are generally considered
good for the heart. The fact that saturated fats are mostly found in
animal products is another natural advantage for vegetarians concerned
with heart health. But saturated fats are also found in coconut, palm,
and palm kernel oil, so these oils should be avoided on a heart healthy
diet. Trans fats, which may also contribute to the development of heart
disease, are found in margarine and many baked goods. Monounsaturated
fats, the kind that are good for the heart, include canola oil, olive
oil, flax seed oil, nuts, avocado, soy, and nut butters.
A vegetarian diet that includes soy products may add an extra benefit
for heart health.
Many studies suggest a connection between soy, such
as
tofu, soymilk,
and soy yogurt, and lower rates of heart disease. The usual
recommendation is 25 grams of soy protein per day.
Since cholesterol is only found in food of animal origin, such as meat,
eggs and dairy products, vegans do not need to worry about cholesterol
in the foods they eat.. Grains, legumes, nuts, fruits, vegetables and
vegetable oil are all naturally cholesterol free. Conversely, only
vegetarian foods provide heart healthy fiber. Oats, carrots, fruits,
and beans are especially high in the kind of fiber that helps to lower
cholesterol levels in the blood.
If you are interested in more specific guidelines for a heart
healthy vegetarian diet, the ebook Vegetarian Cooking is a good
resource. Available at www.d-vegetarian.com, the book provides listings
of heart healthy nutrients as well as which foods contain them and in
what amounts. There are also dozens of other topics covering all
aspects of the vegetarian lifestyle and its benefits.
Readers who found
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