Issue link: http://cp.revolio.com/i/771993
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 What Can You Expect From Adopting A Plantbased Diet? Page 34| Abby's Magazine - www.AbbysHealthAndNutrition.com