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Volume 7 Issue 2

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www.AbbysHealthFood.com - Issue 38 | Page 13 You Strengthen Your Heart & Lower Cholesterol Sixty years ago, the cause of heart disease was attributed to aging without a clear link to lifestyle factors. Today, research is now defining heart disease to be linked to diet and lifestyle. Though we need cholesterol for healthy bodily processes like hormone production, too much cholesterol may lead to heart disease. Since our bodies naturally produce cholesterol on their own, exogenous cholesterol found in meat and dairy tend to raise our bad cholesterol. In 2004, the INTERHEART study, found factors such as diet, exercise and smoking accounted for over 90% of the risk of having a heart attack. What's the best way to avoid this? Limiting saturated fats, avoiding transfat, and lowering the intake of cholesterol, exclusively found in animals products, abstaining from smoking and working in physical activity. You Will Have No Issues Getting Your Protein & Keeping Muscle According to the Institute of Medicine's protein requirements, 0.8 grams are needed per kilogram of bodyweight. This means an adult who weighs roughly 68 kilograms will require 54 grams daily. Examples of high protein plant foods: Tofu- 25g per cup Oats- 5-6g per ½ cup (dry weight) Ezekial bread- 11g per 100g or 4-5g per slice Chickpeas- 20g per cup (cooked) Split peas- 25g per cup (cooked) Lentils- 27g per cup (cooked) Kidney beans- 24g per cup (cooked) Black bean pasta- 46g per 100g (dry weight) Spinach- 14g per 500g Broccoli- 14g per 500g Cauliflower- 10g per 500g Mushrooms- 15g per 500g Potato- 10g per 500g Kale- 16g per 500g Green peas- 8g per cup Almonds- 10.5g per 50g Hemp seed- 18g per 50g Plantbased protein powders 17g-25g per scoop Say Goodbye to Inflammation & Bloating Consuming the fiber in plant based foods yields a short chain fatty acid, butyrate, which affects anti-inflammatory activities by positively affecting immune cell migration, adhesion & cytokine expression all while aiding healthy digestion. Since our gut constantly changes due to the bacteria inside, what we eat is a direct component to the level of inflammation in our body. Since meat and dairy contain little to no fiber to feed our healthy bacteria, eating fiber rich plant foods is the key to a healthy gut with minimal bloating and inflammation. Animal proteins also tend to have higher concentrations of sulphur amino acids that will metabolize to acid-generating metabolites, causing the PH level of the body to lower. To neutralize the acid load in the body, essential nutrients like calcium are used. Your body will steal nutrients from anywhere needed, including bones and organs. Alkaline plant foods such as spinach, lemons and almonds keep our body oxygen rich and healthy while balancing the bodies PH naturally. Arora T, Sharma R, Frost G. Propionate. Anti-obesity and satiety enhancing factor? Appetite. 2011 Apr;56(2):511-5. Tonstad S, Butler T, Yan R, Fraser GE. Type of Vegetarian Diet, Body Weight, and Prevalence of Type 2 Diabetes. Diabetes Care. 2009 May;32(5):791-6. Scharlau D, Borowicki A, Habermann N, Hofmann T, Klenow S, Miene C, Munjal U, Stein K, Glei M. Mechanisms of primary cancer prevention by butyrate and other products formed during gut flora-mediated fermentation of dietary fibre. Mutat Res. 2009 Jul-Aug;682(1):39-53. Hippe B, Zwielehner J, Liszt K, Lassl C, Unger F, Haslberger AG.Quantification of butyryl CoA:acetate CoA- transferase genes reveals different butyrate production capacity in individuals according to diet and age. FEMS Microbiol Lett. 2011 Mar;316(2):130-5. Meijer K, de Vos P, Priebe MG. Butyrate and other short-chain fatty acids as modulators of immunity: what relevance for health? Curr Opin Clin Nutr Metab Care. 2010 Nov;13(6):715-21. J Stamler. Low risk--and the "No more than 50%" myth/dogma." Arch Intern Med. 2007 Mar 26;167(6):537-9. S Yusuf, S Hawken, S Ounpuu, T Dans, A Avezum, F Lanas, M McQueen, A Budaj, P Pais, J Varigos, L Lisheng; INTERHEART Study Investigators. Effect of potentially modifiable risk factors associated with myocardial infarction in 52 countries (the INTERHEART study): case-control study. Lancet. 2004 Sep 11-17;364(9438):937-52. Meinertz H, Nilausen K, Faergeman O. Effects of dietary proteins on plasma lipoprotein levels in normal subjects: interaction with dietary cholesterol. J Nutr Sci Vitaminol (Tokyo). 1990 Oct; 36 Suppl 2:S157-64. Samman S, Kurowska EM, Khosla P, Carroll KK. Effects of dietary protein on composition and metabolism of plasma lipoproteins in rabbits. J Nutr Sci Vitaminol (Tokyo). 1990 Oct; 36 Suppl 2:S95-9. Hansson GK. Inflammation, atherosclerosis, and coronary artery disease. N Engl J Med. 2005 Apr 21; 352(16):1685-95. What can you EXPECT from Adopting a PLANT-BASED DIET?

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