How Does Eating One Plant-Based Meal a Week Help You Keep Your Heart Healthy?

In the United States, the top leading cause of death is heart disease, about 655,000 Americans die from heart disease each year, meaning one in every four deaths are caused by heart disease (1). These are horrifying statistics, but I have good news. You can reduce your risk for heart disease by just making one simple change. New research has shown just eating one plant-based meal a week can considerably reduce your risk of heart disease (4). Yes, it is that easy!

Trans Fatty Acids are proven to be contributors to heart disease and all healthcare practitioners agree.(6). These are mainly found in packaged, processed foods. When undergoing a plant-based diet, these foods are mostly eliminated. A study published in the Journal of the American Heart Association found that people that eat mostly plant-based food have a 16% lower risk of having cardiovascular disease, 32% lower risk of dying from cardiovascular disease, and 25% lower risk of dying from any cause compared to those who ate the least amount of plant-based foods (4). In addition, plant-based diets have been proven to reverse heart disease (2). These are not the only benefits of plant-based meals. Plant-based meals can lower your risk of high blood pressure, prevent type 2 diabetes, help you lose weight, may lower your risk of cancer, and long-term help you live a longer life (3).

Like him or hate him, Tom Brady has a balanced approach to nutrition. He eats lots of plant based foods but does eat some animal proteins. But, he does admit that about 80% of the food he eats are plants.(5) This is a great goal. 

You do not have to become completely plant-based, even eating one meal a week lowers your risk for many illnesses (4). Countless Americans are joining in to try out this plant-based diet after Netflix released a documentary about the benefits of plant-based diets for athletics, which summarized the science behind how these athletics can excel just by eating plants. Be brave and try eating one plant-based meal if not for yourself, do it for your family.  

You might be thinking that eating plant-based just means eating a salad, but that is a misconception. There are so many nutritional and delicious plant-based meals that will leave you satisfied and wanting more. The majority of famous American food can be turned into plant-based, by just changing a few ingredients. These can include vegan Alfredo, chipotle tacos, veggie burgers, and even vegan Mac and cheese. It is simple, easy, quick, and we are here to help. “Every accomplishment starts with the decision to try” – Gail Devers 


Considering getting some personalized diet recommendations? Tried many diets and feel like you “failed” them all? Schedule a FREE 20 minute consultation to see if Nutritional Therapy can help find the right, bio-individual diet for you. 


Sources 

1. Centers for Disease Control and Prevention. (2020, September 8). Heart Disease Facts. Centers for Disease Control and Prevention. https://www.cdc.gov/heartdisease/facts.htm. 

2. Heart disease. (n.d.). Physicians Committee for Responsible Medicine. https://www.pcrm.org/health-topics/heart-disease

3. Lawler, M., Rapaport, L., Migala, J., & Lawler, M. 9 Scientific Benefits of Following a Plant-Based Diet: Everyday Health. EverydayHealth.com. https://www.everydayhealth.com/diet-nutrition/scientific-benefits-following-plant-based-diet/. 

4. ScienceDaily. (2019, August 7). Eating more plant-based foods may be linked to better heart health. ScienceDaily. 

https://www.sciencedaily.com/releases/2019/08/190807092326.htm#:~:text=People%20who%20ate%20the%20most,from%20a%20cardiovascular%20disease%20and

5. Kita, P., & Adebowale, T. (2021, January 22). Here's what Tom Brady eats every day, and on game day. Men's Health. https://www.menshealth.com/nutrition/a19535249/tom-brady-reveals-insane-diet-in-new-book/

6. Ascherio, A., Stampfer, M. J., & Willett, W. C. (n.d.). TRANS FATTY ACIDS AND CORONARY HEART DISEASE. Semantic Scholar. https://pdfs.semanticscholar.org/901e/1ee3995be35f030b958d93e3c9faa000c2a9.pdf

Erin Donley