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How to encourage a healthy person to try to eat herbal? You talk to them about all the recent studies that indicate that eating with plants is better for your heart, reduces the risk of cancer and diabetes, liver disease and depression, as well as Alzheimer's disease and deaths from ALL causes!
The last study published in the Journal of the American Heart Association, shows that herbal diets are associated with a lower risk of heart disease but also ALL causes of death in a general population of middle-aged adults. In other words, everyone can benefit from this way of eating, not just those who already have heart disease. When you think you are eating healthy, you have to ask yourself, "Is my diet the healthiest possible?" If you do not eat primarily whole plant foods, the new science tells you: could you get better, be your combination healthis.
AAccording to the study: Those who consume more animal products and refined carbohydrates are 32% more likely to die from heart disease and up to 25% more likely to die from all causes during the course of the study. So, if you want to give yourself the best chance of living longer, eat herbal, but we suggest you always wear your seatbelt and tidy up when you're sleepy.
Healthy eating to stay healthy for the general population
To respond to the question: "Why to eat herbal? We decided to take a look at the best health studies that show that eating herbal is actually better for you. We found no less than 50 research studies to share and matched them to 22 that we felt were most relevant to the audience of The Beet. We tried to reduce the number to 20, but the Diet Coke study was too memorable to be removed. (Like ourselves, who loves Diet Coke, this one hits a bit near us.) Ladies, read on for the soda / diet link!
Vegan cardiologist will see you now
Apart from a heart attack, what does it take for someone to alter their diet? Dr. Freeman, an associate professor in the Division of Cardiology and the Department of Medicine at the National Jewish Medical Center in Denver, Colorado, and a consultant to The Beet, and known as a vegan cardiologist, has witnessed a lot of great healthy looking, strong, active and asymptomatic endurance athletes enter his office with underlying heart disease and, suddenly, regardless of their health status thought they eat, he has their attention. The lucky ones go to their office in time to change their diet, repair and reverse their heart disease. Others have cardiac arrest on the mountain, by bike, in the wild and have no chance of recovery. It is their friends and family who become aware of the silent killer that can cause heart disease. Consider this as your alarm clock.
Why should a "healthy" person eat herbal?
"Eventually, even an active, fit and healthy person who appears, if she does not eat well, she has a heart attack," says Freeman, to the question of how to convince a fit, active and asymptomatic person to change of diet. "The reason that healthy, active and physically fit people do not eat that way is that they believe they are healthy. Eventually, they have a heart attack and they end up in my office, "says Freeman confidently. It makes sense: 48% of Americans have heart disease, according to one Study of the American Heart Associationand many of them seem healthy or have no symptoms before their first problem occurs, during a health check or other event.
Freeman has seen seemingly fit people climb 14,000-foot peaks or mountain biking on mountains at altitude, then experience mysterious chest pains and end up in his office in Denver, unaware that he's in trouble. they had a trace of heart disease. They do not think they have the profile of a heart patient because they are neither overweight nor sedentary. "If you exercise but you do not eat well, you will end up going to the doctor. and eat healthy to avoid heart disease. If you do one or the other, heart disease is quite inevitable. "
Many people say, "I eat healthy," says Freeman. But then they have a health event, and are forced to ask if it's the "best version of health" that exists? Dr. Freeman is demonstrating that the best version of health is a plant-based diet. He is being asked to speak across the country to educate physicians and the public about the importance of using plants for heart health. His research compilation supports a plant-based diet for disease prevention and a healthy lifestyle. Here is a written list of his favorite studies that show that the best way to eat is to eat whole plant foods. For the full list, visit Vegancardiologist.com.
Do not hesitate to repeat these facts and to quote this research to anyone who will want to listen to it, at your next party or at any other place where conversation will continue on why you are eating herbal. !
First, the most scary statistic: half of Americans have heart disease!
The prevalence of cardiovascular disease (including cardiovascular disease, heart failure, stroke and high blood pressure) in adults over the age of 20 is 48% (121.5 million in 2016) and increases with age, both in men than women, according to the latest research. Now for studies:
1. We eat badly and we eat absolutely worse at work
We eat junk food at work. It's almost as if all our good intentions disappeared as soon as we enter the office. In fact, almost one-quarter of working adults (23.4%) eat empty food in the office, with an average consumption of 1,292 kcal per person per week.
The most common catches at your desk: pizzas, soft drinks, cookies or brownies, cakes and pies, and sweets. This "birthday party" ritual of cupcakes? It kills you. Indications of healthy eating suggest that working foods contain a lot of empty calories, sodium and refined grains, and little whole grains and fruit. Newspaper from the academy of Nutrition and dietetics
2. Follow only these 5 lifestyle habits for your best bet
In a study that lasted 34 years and followed a population of 78,865 women for 27 years and followed by 44,354 men participating in the famous "Study of the Health of Nurses and Health Professionals" revealed five factors that were the most important for a long life. Do more and you live longer, do less and you die earlier.
- No smoking. Obvious. Yet … some people can not or do not want to stop. TO LEAVE.
- Have a normal BMI (18.5-24.9 kg / m2), which is true even of athletes
- Do more than 30 minutes of moderate to vigorous physical activity per day – minimum.
- Drink a moderate amount of alcohol – no more than 10 glasses a week
- Follow a healthy diet, which we define as being primarily complete, herbal foods.
- Those who followed any of the five: Their life expectancy at age 50 was 29 years for women and 25.5 years for men.
- Those who followed the five: Life expectancy at age 50 was 43.1 years for women and 37.6 years for men.
- Those who followed the five were 74% less likely to die during the study period.
3. How fast can you get results when you clean up your behavior?
It only takes 4 weeks to change healthy markers for the heart of your body! It happens quickly! One month is sufficient to observe a significant decrease in measurable health indicators such as cholesterol, blood pressure and lipids in the blood. In a study of 31 participants following a plant-based diet and whole foods, low-fat, in just 4 weeks:
- Significant reductions have been observed for high blood pressure
- A drop of serum lipids, often a precursor of plaque and blockage
- A reduction in the total use of drugs and some have not taken any medicine
Other improved cardiovascular risk factors: weight loss, smaller waist size, lower resting heart rate and all blood markers for heart disease.
4. Cooked Meat and Blood Pressure: Have the barbecue done right
Meat Eaters: Do not order it well cooked, or better yet do not order it at all. A follow-up study of 32,925 women in the Nurses' Health Study and 53,852 women in the NHSII Initiative and 17,104 in the Health Professionals Study revealed that was linked to a well-made diet of meat and meat.
Flame-free and / or high-temperature cooking and high cooking levels for red and white meats are associated with an increased risk of hypertension of 15% or more! (This was also true for fish.) The results were consistent, regardless of the amount of meat consumed.
So, if you still eat meat, do not cook it too much and do not order it "well cooked" because you add very harmful carcinogens and increase your risk of high blood pressure, called "silent killers". Meanwhile, another study links the risks of cancer and cooked meat. Better yet, order the veggie burger, bean burger or try a cauliflower steak.
5. Prevent heart disease by choosing more plants
You can move the needle by 80%, just by living in good health. Genes are like light switches and you can turn them on or off according to your choices. "Healthy lifestyle choices could reduce the risk of myocardial infarction (heart attack) by more than 80%, with nutrition playing a key role," according to a recent study.
A vegetarian diet reduces cardiovascular disease mortality and the risk of coronary heart disease by 40%, the study found.
Do you want to reverse heart disease? This is feasible on an herbal diet. Herbal diets are the only diet to have demonstrated the reversal of heart disease symptoms. The blocked arteries are unblocked, partially or totally, in 91% of the patients who test them. Meanwhile, hypertension the risk decreases by 34%. (Doctors often ask patient candidates for surgery to try to eat herbal before the operation and then find that they have reversed their blockage through a diet only.)
6. An Herbal Diet Beats The Diet Of The American Heart Association
Want to know how to live longer and not die prematurely from all causes? Here is the full story of the study we mentioned at the top of this story:
In a study involving 100 participants with cardiovascular arterial disease, it was shown that dieting more herbal better for heart health and leads to a lower risk of dying from a heart attack, stroke or other cardiovascular disease, and the results were better than those of other "heart-healthy" diets including lean meat, fish and dairy products, according to new research published in the Journal of the American Heart Association.
People who ate most herbal foods presented a range of benefits:
- 16% less risk of having cardiovascular disease such as heart attacks, strokes, heart failure and other conditions;
- 32% less risk of dying cardiovascular diseases and
- 25% less likely to die from any cause compared to those who eat the least amount of herbal food.
7. The Mediterranean diet is good. But …
In a study of 25,994 women in the women's health study – followed for 12 years, researchers measured 40 biomarkers and found: Those who ate the most as a Mediterranean diet had up to 28% less cardiovascular disease. Remember that there is a diet mainly herbal. Follow at least the Mediterranean diet of whole plants and vegetables, cereals, seeds, nuts, olive oil and fish. Do you want to do even better?
8. The portfolio plan is better
Go nuts on nuts. The wallet diet is a herbal approach that includes daily consumption of at least 45 grams of nuts, at least 50 grams of vegetable protein like tofu and beans, and d & # 39; at least 20 grams of viscous fibers (vegetables) and 2 grams of plant sterols. . For nut lovers, it's a very good news.
The Portfolio Portfolio has been developed for patients who need to lower their cholesterol and has worked. It has been shown that the Portfolio Diet reduces cholesterol and statins! Portfolio has improved blood pressure and glucose metabolism, reduces inflammation and reduces heart disease risk by 13% over 10 years, according to a study of controlled trials conducted by Toronto physicians.
9. What we learned from Heart Attack at Mount Abu Open Heart
In a study of 123 heart patients who were asked to follow a low-fat, high-fiber vegetarian diet, daily moderate aerobic exercises and stress management exercises revealed that they could reverse heart disease through lifestyle changes alone.
During the study, for nearly 7 years, doctors measured 360 coronary lesions and patients with the greatest adhesion saw their lesions improve. More than 90% of patients had a tendency to regress heart disease and more than half of the lesions were improving by more than 10 absolute percentage points. This shows that diet and exercise and stress management can reverse the disease in patients who follow the program.
10. Processed foods will kill you:
Loose this bag of chips. In a study of 44,551 participants who tracked overall death rates, it was shown that the more we eat ultra-processed foods, the more likely we are to die. This helped to measure the increase in salt, sugar and saturated fat consumption and the reduction of fiber consumption. Researchers have defined ultra-processed foods as ready-to-eat foods, or primarily ingredients, combined with additives: fast food, chips and cookies, with unlimited shelf life.
For every 10% increase in ultra-processed foods, the study found a 14% increase in risk of death of hypertension, cancer, obesity and dyslipidemia, which is defined as an abnormal amount of lipids, such as triglycerides, cholesterol and fats in the blood – not the substance of 39, a healthy heart. Processed foods are deadly.
11. The fiber is very good for you, and it's only in the plants
Short story: plants have fiber, not animals. (Animals have skeletons, ligaments, tendons and muscles that keep them upright.) In a review of 185 studies and 58 clinical trials, the equivalent of 135 million "person-years" and a total of At 4,635 adult participants, fiber was an important factor in patients lowering their cardiovascular markers.
When comparing diets high in fiber and low in fiber (herbal vs. meat-based), the data suggests that people have reduced their risk of heart disease and of death up to 30% with a high fiber diet. They also found a decline in stroke mortality and type 2 diabetes and colorectal cancer. The biggest gain in health has been a fiber-based diet 25-29 grams of fiber per day. Oatmeal for breakfast is a great way to start because a cup contains 8 grams of fiber. Consume it and you are a quarter of the way.
12. Antioxidants matter! But eat them, do not take a pill.
But eat your antioxidants – do not take them. The benefits are better when they come in the package of whole fruits and vegetables. Dr. Freeman calls these "fast food of nature". Carry fruit snacks with you or let some fresh fruits in your kitchen, as you will probably be lucky to find what to do.
A recent analysis of 41 studies measured mortality rates and diet. Higher concentrations of antioxidants, including vitamin C, lycopene, beta-carotene and selenium, were associated with a lower risk of all-cause mortality. Eat an orange, the fast food of nature.
13. The ketogenic diets are very very bad for you
Everyone loves keto diets – but they are terrible for the health of your heart in the long run. In a review of subjects who survived their first heart attack, those who followed a low carbohydrate diet had a 30% higher risk of death compared to those who did not eat this way. Which means that if you eat as suggested by keto diets, after a heart attack, you have a higher death rate of one third.
IIn another study involving 900 elderly Swedish men, those who followed a low-carb diet (in the keto-style manner) were 19% more likely to die and 44% more likely to suffer from an illness. heart. (While eating? Whole foods, and if the carbohydrates you eat come in the form of fruits and vegetables, you will probably lose weight.)
The women studied also had similar results. Women aged 40 to 75 years without heart disease, cancer or diabetes and eating a diet high in carbohydrates and animal products were 23% more likely to die than those with predominantly vegetarian diets. Conclusion: A diet low in carbohydrates, of plant or animal origin, increases the risk of mortality.
14. Concerned about diabetes? A complete diet, an herbal diet prevents it.
A review of 11 trials of herbal diets in diabetics showed: Herbal diets that are healthy (without processed foods) improve overall well-being compared to dietary interventions of various diabetes associations.
Subjects reported less pain and found an improvement in the level of depression, weight loss, and overall quality of life. They also reduced their cholesterol and HbA1c levels. Adherence to this diet was higher among participants, suggesting that this diet was also easier to follow.
15. Raspberries: a magic bullet for diabetes?
Frozen raspberries administered to 32 pre-diabetic participants showed that this powerful little fruit was a surprisingly effective drug. In the study, participants received either one cup, two cups or no raspberry consumed and followed the insulin resistance.
Those who ate 2 cups of raspberries saw the greatest improvement in blood glucose control compared to those who consumed little or no raspberries.
16. Micro-biome, you can change your intestinal health in just two weeks
Intestinal bacteria were measured in a study involving 248 participants followed during a two-week short-term dietary intervention. In just 14 days, with a plant-based diet rich in vegetables, the body's microbiome has been modified to become healthier, more diverse and more productive. "good bacteria" that have anti-inflammatory effects on the body.
Those who consume more fruits, vegetables and grains improve intestinal bacterial diversity compared to those who do not increase these foods. Diets high in fiber increase the bacteria associated with anti-inflammatory compounds related to improved glucose tolerance and better metabolism.
It means in just two weeks of herbal consumption that your bowel health is changing to produce bacteria that fight inflammation, so that you feel less swollen in the short term, and in the long run, your intestinal bacteria can help reduce the risk of heart disease during your life.
17. To learn more about intestinal health and heart disease: TMAO
When you eat meat, the bacteria in your gut produce TMA and the liver makes TMAO, which, when it is present in the body, at increased levels, is related to the TMAO. atherosclerosis, chronic kidney disease and heart failure. TMAO is a cholesterol and plaque factor.
In a study of 113 participants fed daily red meat, white meat or no meat, their TMAO levels have skyrocketed: Stopping the consumption of red meat reduces the TMAO in just 4 weeks. It does not take long to reduce the production of TMAO from your body, once you have cut the meat.
18. Healthy eating reduces strokes:
In a comprehensive study of 306,473 men and women aged 40 to 73 recruited between 2006 and 2010 and followed for almost seven years, those whose lifestyle was unfavorable were 66% more likely to have a stroke independently genetic risk.
In the category of stroke the least risky: those who followed a healthy lifestyle (defined as not smoking, eating healthy with a diet high in fruit, vegetables and low in processed meats and red meats), with a body mass index below 30 and exercising twice or twice more per week. If you have strokes in your family, go for a plant.
19. Women and Diet Soda and Stroke:
Women who consumed at least two sweetened beverages a day presented the following findings in a study on the risk of stroke:
- 23% more races
- 31% more ischemic stroke
- 29% more heart attack
- 16% more deaths
It has been shown that those who consume at least two soft drinks a day are twice as likely to have a strokewith obese women without previous heart disease or diabetes, being twice as likely to have a clot-induced stroke; and African-American women with no other heart disease or diabetes have been shown to be nearly four times more likely to have a clot-induced stroke. Take this as a clue to drink more water.
20. A high fiber diet means less depression:
In a study of 16,807 adults aged 20 years or older, tThose who ate 21 grams of fiber per day of fruits and vegetables were 40% less likely to experience depressive symptoms than those who ate less.
So, if you have a hard week or if you feel bad for some reason, add more plants to your plate, choose fruit for your snacks and stay away from the boxed cookies, bags of potato chips and any other product that would stay fresh longer. that's a loaf of fresh bread. The best food for your mood: fruits and vegetables, nuts, cereals and seeds.
21. Diet and depression, part 2:
In a meta-analysis of 41 studies on diet and depression, researchers found a direct correlation between mood and diet:
- The high consumption of processed meats and trans fats found in junk food has increased the incidence rates of clinical depression.
- Eating healthy foods such as vegetables, nuts and fruits has helped regulate emotions in patients with depression, among other protective effects.
- The benefit of a healthy diet results in a 25% reduction in depressionand a lower inflammatory food index, beneficial to your body and mind.
22. Alzheimer's and an essentially herbal diet
In a study of 70 participants aged 30 to 60 years consuming more plant-based foods (defined as a Mediterranean-type diet), fewer changes in biomarkers related to the disease were observed. Alzheimer's on their brain scans compared to those who did not follow diet as closely. So, if you want to avoid Alzheimer's disease or dementia, do not forget to eat more plants!
Bottom Line: You can not change your genes but you can change the way your body and brain express these genes. Think of the genes as a switch and the food you eat at your choice if you turn the switch on or off. Sleep, exercise every day, reduce stress by doing things that bring you joy and eat whole foods that are mostly herbal.