Changes in diet and lifestyle are one of the best means to prevent diseases.
According to the Centers for Disease Control and Prevention (CDC), a balanced diet that includes sufficient amounts of protein, dairy, vegetables, fruits, healthy fat, and whole grains, as well as low intakes of added sugars and salt, will help reduce the risk of heart disease, type 2 diabetes, and certain types of cancer.
Moreover, combined with physical activity, it will promote bone health, muscle strength, and proper immunity, as well as help keep a healthy body weight. But now a recent study shows that one of these diets, namely the Planetary Health Diet, could be especially good for elderly women.
Eating a healthy diet is helpful for the health of your heart and managing your weight. Planetary Health Diet is a flexible diet that mostly emphasizes the intake of plant-based foods like vegetables, fruits, whole grains, legumes, nuts, and seeds. This type of diet can include moderate portions of other foods, such as fish, milk, eggs, and meat.
Planetary Health Diet does not necessarily consist only of plants and therefore, it can be classified neither as a vegetarian nor a vegan diet. The main idea of this type of diet is to increase the intake of nutritious plant-based foods while reducing the intake of red and processed meat, added sugars, and overly processed foods.
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What Is a Planetary Health Diet?
Planetary Health Diet was designed as a way of ensuring human health while minimizing the burden on the environment. It advocates for a diverse diet where plant-based foods form the bulk of meals.
Primary Foods in the Diet
- Vegetables and fruits
- Whole grains
- Legumes such as beans, peas, and lentils
- Nuts and seeds
- Unsaturated vegetable oils
- Some amount of fish, eggs, dairy products, and poultry
- Minimal amount of red meat and processed meat
| Food Group | Role in Heart Health |
|---|---|
| Vegetables and fruits | Provide fiber, vitamins, and plant compounds |
| Whole grains | Support healthy cholesterol and digestion |
| Beans and lentils | Provide plant protein and fiber |
| Nuts and seeds | Supply healthy fats |
| Unsaturated oils | Support healthier blood cholesterol |
| Fish | Provide protein and beneficial fats |
How May This Diet Protect the Heart?
The eating style that emphasizes plants could be connected with certain elements that help keep the heart healthy. It is important to note that its advantages are connected with the whole food pattern and not just with one component.
- It Could Help Keep Normal Levels of Cholesterol
Certain products like oats, legumes, fruits, and vegetables are high in dietary fiber. Soluble fiber may decrease the levels of LDL cholesterol within the context of healthy eating.
- It Could Help Control Blood Pressure Levels
The consumption of plant-based foods is usually rich in magnesium and potassium. It would also help avoid consuming too much salt in food.
- It Could Help with Healthy Weight Loss
Fruits, vegetables, beans, and grains contain fiber and water, which makes them more filling and allows people to lose weight properly.
| Diet Change | Possible Benefit |
|---|---|
| More vegetables | Adds volume and nutrients |
| More beans and lentils | Supports fullness and plant protein intake |
| Whole grains instead of refined grains | Provides more fiber |
| Fewer processed meats | Reduces saturated fat and sodium intake |
| Smaller portions of high-calorie foods | Supports weight management |
How to Follow It in Daily Life
Construct a well-balanced plate. It is advisable to fill your plate about halfway with vegetables and fruits. Use the rest of your plate to put whole grains and plant protein sources, such as beans, lentils, chickpeas, tofu, nuts, or seeds.
Some simple suggestions for meals are:
- Oats with fruit and nuts for breakfast
- Legumes with brown rice and vegetables
- Whole grain Roti with beans and vegetables
- Soup with vegetables and lentils
- Fruits or unsalted nuts as snacks
Final Thoughts
The consumption of a plant-based Planetary Health Diet could potentially reduce heart-related problems through the consumption of fiber-based food items that help maintain good cholesterol levels and blood pressure. This dietary pattern does not involve excluding animal products from the diet; it is something that could be adjusted according to one’s liking and preference in cultural dishes. A few alterations in the diet can help make this eating pattern sustainable. Ready to support your heart through everyday food choices? Add more vegetables, whole grains, beans, and healthy fats while building a balanced eating plan you can maintain. Follow Medipedia to know which foods to add and which to avoid for better weight management. You can also consult a certified nutritionist for easy help.