The benefits of plant foods for the proper functioning of the body are many and well known. Now, new science shows that a healthy, plant-based diet reduces the risk of stroke by 10% compared to low-quality diets.
The new findings are published in the journal Neurology It is consistent with previous research indicating that a plant-based diet is associated with a reduced risk of obesity, a reduced sodium-to-potassium ratio, and a reduced risk of developing sleep apnea, all stroke risk factors.
How does a diet rich in plant foods benefit us?
A plant-based diet, or alternatively a diet rich in fruits, vegetables, seeds, nuts, beans, and other plant foods, is associated with a number of health benefits, including reduced risk of diabetes and cardiovascular disease.
Although some followers of a plant-based diet have a small amount animal proteins The basic idea of a plant-based diet is that plant foods make up the majority of the food, such as fish, eggs, or milk.
The researchers used data from three cohort studies (the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals Follow-up Study) to assess whether there was an association between a plant-based diet and stroke risk. In total, more than 209,000 participants were evaluated, and none of the participants had cardiovascular disease or cancer at the start of data collection.
During the data collection period, participants were followed for more than 25 years. The researchers divided the participants into five groups based on the amount of plant foods they consumed. Those at the highest end of the spectrum ate 12 servings of healthy plant-based foods a day, while those with the lowest quality diets averaged seven and a half servings a day.
Those who had the highest intake of what the researchers considered to be healthy plant-based foods – beans, whole grains, fruit, green leafy vegetables and vegetable oils – also had the least intake of processed and less healthy foods such as foods with added sugar and refined foods. grain. They also include an average of three servings of meat and dairy products per day.
According to the findings, people who ate the most plant-based foods had a 10% lower risk of stroke and an 8% lower risk of ischemic stroke compared to those who ate the least amount of healthy plant foods. clogged arteries.
what can you do
According to the current study, simply eating more plant-based foods is not enough. It is important to choose foods with better quality and nutritional value. For example, including quinoa instead of white rice, nutrient-dense plant foods such as leafy greens and lentils are vital to get all the nutritional benefits.
A few more tips you can follow to make it work include:
- Cover half of the plate with vegetables: When preparing your meal, make sure half of your plate is filled with your favorite vegetables.
- Take small steps: Simple and small changes are enough to follow a healthier diet. For example, you can start eating a piece of fruit for an afternoon snack.
- Increase the number of vegetables in recipes: If the recipe calls for two cups of spinach, add three. If the recipe calls for one chopped carrot, add two. Adding more vegetables infuses your meals with more vitamins, minerals, and many beneficial plant compounds that lower your risk of chronic disease.
- Try the smoothies: Experiment with different combinations of fruits, nuts and seeds.