Plant-based diet linked to lower risk of heart attack and cancer

Chronic diseases like heart attacks, diabetes, and cancer are increasing worldwide. These diseases do not have permanent cures, but they can be prevented or managed with healthy lifestyle choices. One of the easiest ways to reduce the risk of such diseases is by eating a plant-based diet. A recent study in The Lancet Healthy Longevity found that people who follow plant-based diets tend to develop fewer long-term health conditions.

Plant-based diets include fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are naturally rich in vitamins, minerals, fibre, and antioxidants. They are also low in saturated fats and cholesterol. Replacing processed and high-fat foods with plant-based options can help the body fight inflammation and improve overall health. The study shows that even simple changes in daily eating habits can have a big impact on long-term health.

Multimorbidity is a condition where a person has two or more chronic diseases at the same time. It is becoming common, especially in people over 60 years old. In the study, researchers analysed 400,000 adults aged 35 to 70 years from six European countries. They found that people who followed plant-based diets had a 32% lower risk of developing multiple chronic diseases. They also had a lower risk of developing a single disease.

Eating plant-based foods provides multiple health benefits. These benefits help prevent serious conditions and support better quality of life. Let’s look at some of the key advantages of a plant-based diet.

Benefits of a plant-based diet

Supports heart health: Plant-based foods are low in saturated fats and cholesterol. This reduces the risk of heart disease, high blood pressure, and stroke. Fruits and vegetables contain antioxidants and fibre that keep blood vessels healthy and improve heart function. Nuts and seeds provide healthy fats that protect the heart.

Reduces risk of chronic diseases: Fibre-rich foods like whole grains, legumes, fruits, and vegetables help prevent obesity, type 2 diabetes, and certain cancers. Antioxidants in plants fight harmful molecules in the body that can damage cells and lead to disease. By improving metabolism, plant-based foods help the body stay healthy and strong.

Helps in weight management: Whole plant foods are full of nutrients but low in calories. This means you can eat enough to feel full without gaining extra weight. Maintaining a healthy weight reduces the risk of many chronic diseases, including diabetes, heart disease, and joint problems. Plant-based diets make it easier to manage weight without strict dieting.

Improves gut health: Fibre from plants improves digestion and keeps the intestines healthy. It also supports good bacteria in the gut, which play a role in immunity and overall well-being. A healthy gut reduces problems like constipation, bloating, and digestive discomfort. Fermented plant foods like yogurt, dosa, or idli also help maintain a balanced gut flora.

Lowers inflammation: Many plant foods contain anti-inflammatory compounds. Chronic inflammation is linked to heart disease, diabetes, cancer, and autoimmune disorders. Eating a diet rich in fruits, vegetables, whole grains, and nuts can reduce inflammation in the body. This helps protect against many long-term illnesses.

Boosts energy and immunity: Plant-based foods provide vitamins, minerals, and antioxidants that support the immune system. They also supply carbohydrates for energy without the spikes and crashes caused by sugary foods. A strong immune system helps fight infections and improves overall health.

Even small changes in the diet can make a big difference. Swapping fried snacks with roasted options, refined grains with whole grains, and sugary sweets with fresh fruits can reduce harmful ingredients and increase protective nutrients. Simple choices like using legumes instead of red meat for protein or cooking with healthy oils can also support long-term health.

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It is important to remember that a plant-based diet does not mean giving up traditional or favourite foods. Indian cuisine offers many plant-based options that are nutritious and delicious. Foods like dals, chapatis made from whole grains, vegetables, fruits, nuts, and seeds can make meals healthy and satisfying.

A plant-based diet works best when it is balanced. Including a variety of foods ensures that the body gets all essential nutrients like protein, vitamins, and minerals. Pairing this diet with regular physical activity, adequate sleep, and stress management can further lower the risk of chronic diseases.

In conclusion, adopting a plant-based diet is a simple and effective way to reduce the risk of heart disease, cancer, diabetes, obesity, and other chronic illnesses. Fruits, vegetables, whole grains, nuts, and legumes provide essential nutrients, improve metabolism, and support heart, gut, and brain health. Even small diet swaps can make a big difference over time. By choosing plant-based foods, people can live healthier, longer, and more active lives while reducing their chances of developing major diseases.