Two weeks ago, in our Blog “Tasty, Deadly, Inflammatory, Meat?”, we considered the danger of flesh foods. In this blog, we will consider foods that do not have such dramatic side effects and instead promote healing. What foods can we choose to reduce inflammation and the risk of disease, increase blood circulation, and naturally thin the blood?
While flesh foods are high in cholesterol and saturated fat, plant foods do not contain any cholesterol, and most plant foods are low in saturated fat. Plant foods also contain heart-healing properties:
Fiber: Found abundantly in fruits, vegetables, whole grains, nuts, and seeds, fiber helps lower cholesterol levels by binding to cholesterol and removing it from the body, thus reducing the risk of heart disease. Fiber also naturally reduces inflammation by binding to the toxins, bacteria, and foreign entities that cause inflammation.
Antioxidants: Plant foods are rich in antioxidants such as vitamins C and E, beta-carotene, and flavonoids. These compounds help combat oxidative stress and inflammation, which are linked to heart disease.
Healthy Fats: Whole plant fats, such as monounsaturated and polyunsaturated fats, are found in avocados, nuts, seeds, and olives. When consumed in moderation, these fats can help lower bad LDL cholesterol levels and reduce the risk of heart disease, improving blood circulation.
Magnesium: Found in whole grains, nuts, seeds, and leafy green vegetables, magnesium plays a role in maintaining heart rhythm and muscle function.
Nitrate: Some vegetables, particularly leafy greens like spinach and arugula, are rich in nitrates, which can help naturally thin the blood, lower blood pressure, and improve overall heart health.
Plant Sterols and Stanols: These compounds, found naturally in all whole plant foods, can help lower cholesterol levels by blocking the absorption of cholesterol in the intestines, which improves blood circulation.
Incorporating a variety of plant foods into your diet can provide heart-healthy benefits, contribute to overall cardiovascular wellness, and decrease your risk of America’s number one killer.
While flesh foods increase the risk of cancer, plant foods decrease the risk of cancer.
Anti-inflammatory properties: Many plant foods have anti-inflammatory properties due to their high content of phytochemicals, antioxidants, and omega-3 fatty acids. Chronic inflammation is associated with an increased risk of cancer, so consuming anti-inflammatory foods can help lower this risk. Fruits, vegetables, nuts, seeds, and whole grains are rich in antioxidants such as vitamins C and E, beta-carotene, and flavonoids. Antioxidants help neutralize free radicals, which are harmful molecules that can damage cells and increase the risk of cancer. Phytochemicals are biologically active compounds that have been shown to have anti-cancer properties and are found in a variety of fruits, vegetables, legumes, and herbs.
Detoxification support: Certain plant foods, such as cruciferous vegetables (e.g., broccoli, cabbage, Brussels sprouts), contain compounds that support the body's detoxification processes, helping to eliminate potentially carcinogenic substances from the body.
Immune system support: Nutrient-rich plant foods provide essential vitamins, minerals, and other nutrients that support a healthy immune system. A strong immune system is better equipped to identify and eliminate cancerous cells before they can proliferate.
Lower intake of carcinogens: Plant-based diets typically have lower levels of carcinogenic compounds found in processed meats and charred or grilled animal products, reducing the overall risk of cancer.
Animal-based foods tend to contain a high level of antibiotics. Plant foods generally do not contain antibiotics, as antibiotics are typically used in the farming of animals to prevent and treat diseases or to promote growth. Therefore, the consumption of plant foods does not contribute to the intake of antibiotics in the same way that consuming meat products might. Consuming a diet rich in plant foods and low in animal products can help reduce exposure to antibiotics and antibiotic-resistant bacteria.
Flesh foods are low in potassium, high in phosphorus, and high in sodium. At the same time, fruits and vegetables are excellent sources of potassium, low sodium, and low phosphorus and are associated with lower blood pressure and reduced risk of cardiovascular diseases.
Vasodilation: Potassium helps open the blood vessels (vasodilation) and thus helps maintain healthy blood pressure levels.
Improves Kidney Function: While animal protein tends to progress kidney disease, plant-based proteins tend to be lower in phosphorus, which is beneficial for individuals with kidney disease. Additionally, the high potassium content of plant-based diets can help mitigate some of the negative effects of excess dietary phosphorus on kidney function.
Improves Bone Health: A diet rich in fruits and vegetables is typically alkaline-forming, which may help to preserve bone mineral density and reduce the risk of osteoporosis. High intake of fruits and vegetables is associated with better bone health outcomes.
Increasing whole plant foods in your diet will improve blood circulation, gut health, and microbiome and reduce the risk of disease and disease complications. How will you increase fruits and vegetables in your diet?
Need some suggestions, recommendations, or help?
Our Start a New YOU!® Program leads you step by step into a more plant-oriented diet, and you can experience the benefits of eating a more natural diet. You can do a 5-day trial of the Start a New YOU!® Program for FREE by signing up for our Expiring Mini-Course HERE
Here, we will consider the benefits of the Original Diet.
Blue Skies,
Dana West, RDN, LD, ACLMDIP
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