Here are some vegetarian diet plans for you. Shopping for vegetarian options can be quite exciting ! Flax seeds, tofu, sea weeds... you may use ground flax seeds which are rich in fibre, vitamins, minerals and antioxidants, as an excellent substitute for egg, for baking.
Some Healthy Eating Tips
Eat a light and nutritious breakfast. Have a good lunch with lots of vegetables and some dhal. If you are working in the office all day, have your main meal after work.
In the quest for lower blood pressure, a vegetarian diet plan may be a useful ally. The idea is that vegetarian eating habits can provide all of the nutrients that the human body needs, without the negatives that plague much of meat eating. You still need to make sure that you are keeping sodium levels down to a reasonable level, but with the typically higher levels of magnesium, potassium, calcium, vitamin A and C, fiber and polyunsaturated fat, vegetarian diets have an advantage over more traditional diets with meat. In fact, vegetarians have a better chance of escaping potential killers like high blood pressure, heart disease and strokes.
Is Vegetarianism The Only Option?
The idea is that vegetarian eating habits can provide all of the nutrients that the human body needs, without the negatives that plague much of meat eating. You still need to make sure that you are keeping sodium levels down to a reasonable level, but with the typically higher levels of magnesium, potassium, calcium, vitamin A and C, fiber and polyunsaturated fat, vegetarian diets have an advantage over more traditional diets with meat. In fact, vegetarians have a better chance of escaping potential killers like high blood pressure, heart disease and strokes.
Is Vegetarianism The Only Option?
Do you really have to stop eating meat, fish or eggs? If you are reading this, you might be thinking about it. To be vegetarian can be good for your health. Try a first step of reducing your intake to a suitable level. By eating less meat and its associated fat, and correspondingly increasing the amount of vegetables, legumes (such as chick peas, and black or small white beans) and whole grains, you can become “semi-vegetarian” and still eat some meat. On the other hand you can do a great favor to your own health if you decide to go vegetarian.
Reduce the salt and the sodium
A correctly designed vegetarian diet plan will help to reduce intake of both salt and sodium, both recognized as contributors to hypertension. Living in this enlightened age, we are much more fortunate than generations before us, whose only solution for seriously high blood pressure was a low-calorie, salt-diminished “rice diet”.
The benefits of fibers
Let’s get into the vegetarian side of things more. If you want to be sure that you’re acting against hypertension, then make the most of the fibers that are water soluble and gel forming. Common examples of fibers like these include oat bran and apple pectin. The added bonus is that they also help you to reduce cholesterol levels and reduce your weight, if this is also a priority for you.
And the winner is… garlic
You can go further with vegetarian eating to control high blood pressure by using different commonly available spices and vegetables when preparing meals. Celery for example helps reduce hypertension and features for that very reason in the food plans prescribed by practitioners of oriental medicine. Onions are also beneficial, especially when you use onion essential oil in cooking. However, first prize probably goes to garlic, which helps not only blood pressure, but the cardiovascular system in general. Regular yet modest quantities of garlic (a clove a day, for example) produce these beneficial effects.
Other vegetables, herbs and spices help too. Tomatoes, broccoli and carrots are all beneficial. Saffron, basil, fennel, tarragon, oregano and black pepper all have ingredients to lower blood pressure.
Don’t be fooled by the following ‘vegetarian’ foods
Not all “vegetarian” or non-meat foodstuffs are good for you however. Common household sugar, or sucrose, has no meat in it, but it increases your blood pressure. So some commons sense is required as well. However, if you eat your vegetables and fruit raw where reasonably possible, stick to broiling and grilling as cooking methods and avoid excessive saturated fat, sugar or salt, then you’ll already be taking steps in the right direction.
No excuse for eating fatty even without the meat
Yes, you can lower your intake of cholesterol and fats that lead to hypertension by ceasing to eat meat. But no, there is no point in then replacing meat with sizable quantities of high-fat or high cholesterol food stuffs such as certain dairy products or egg (egg yolks in this case). Moderate your eating of cream cheese, hard cheese, eggs and ice cream for those reasons, or better still, replace them by healthier grain, fruit or vegetable foods. Otherwise you’ll simply be replacing one dietary evil by another one.
Take a hint from the DASH principles
This is similar to the DASH (Dietary Approaches to Stop Hypertension) principles. The emphasis in DASH is on fruits, vegetables and low-fat dairy foods, with whole grains and nuts. It is also on reducing the amounts of red meat, sugared drinks and foodstuffs, and fats. Salt or sodium levels are also targeted and for good reason. Not even a vegetarian diet plan will help to lower blood pressure if too much salt is used. The Japanese for example have some of the saltiest cuisine of any country and they also have the highest blood pressure, despite a reputation for eating rice and seaweed.
Our upcoming ebooks will help you to create more vegetarian diet plans.