A World Vegetarian Day Initiative.
Helps reduce systolic blood pressure by 5mmHg, which in turn may decrease the blood pressure and the risk of developing heart diseases by 21 percent.
Speaking on the issue, Padma Shri Awardees, Dr A Marthanda Pillai National President, Indian Medical Association & Dr K K Aggarwal Honorary Secretary General IMA and President HCFI said, “Vegetarian diets help in preventing, treating and managing heart disease. The low-fat and cholesterol quality of a vegetarian meal significantly lower and eliminate the chances of developing coronary heart disease factors such as hypertension, diabetes, and obesity. Low glycemic foods like high-fiber whole grains and legumes shield your heart as they can be digested easily, and they keep blood sugar levels stable and steady as well. The soluble fiber-rich diet helps reduce cholesterol levels. Eating ample fruits, vegetables, nuts and whole grains is key to maintaining necessary energy levels of the body and a healthy heart.“
Studies show that a plant-based diet can significantly decrease the risk of developing type 2 diabetes when compared to the individuals who consume non-vegetarian diet. The Harvard-based Women’s Health Study found a similar correlation between eating red meat (especially processed meats, such as bacon and hot dogs) and an increased diabetes risk, after evaluating BMI, total calorie intake, and exercise. The inherently healthy vegetarian meals are rich in oxidant-rich produce and fibers unlike meat meals, which are processed for consumption. These processed and high-calorie meals end up making us fat and inactive. A vegetarian meal will suffice only when it is well planned. If you are a vegetarian or have been thinking of adopting a healthy vegetarian diet, you should know what you should eat. Your vegetarian platter should be apt in proportion and variety so, that you get the desired health and lifestyle benefits from it.
An ideal diet comprises of
1. One fruit-only meal
2. One meal that has a mix of besan products, fruits, salads and a portion of mix vegetables
3. The third meal should be a regular meal comprising of two mixed grain chapattis/brown rice with vegetables and dal
4. In between meals, one can consume fruits, salads, black tea/coffee and dark chocolates without added sugar or milk