1. VEGETARIANISM AND
HEART HEALTH BENEFITS

2. CHOLESTEROL
 Cholesterol is something we don ’t need to add into our diet.
 Everything that has a “momma” has cholesterol.
 Non-meat diets are okay in terms of how much cholesterol
one has because we make it in our own bodies.
 Less cholesterol= less chance for blockages in our arteries

3. HEART DISEASE
 Leading cause of death in the United States.
 1 in every 4 deaths are related to heart diseases.
 Non-meat diets are low in saturated fats, and free of added
cholesterol which in the long run can help with heart health.

4. EXERCISE
 Exercise helps the heart greatly.
 All muscles need to be challenged.
 Cardiovascular endurance is very important.
 In addition to a heart healthy diet, such as a non meat diet,
exercise can help in reducing the risk of heart complications
through out ones life.

5. HOW TO IMPROVE
LIFESTYLE WITH TYPE II
DIABETES

6. HOW TO IMPROVE LIFEST YLE HELP?
 By following a vegetarian diet is able to lower their body
weight, decrease blood pressure, decrease cholesterol, and
help one gain a better control over their diabetic life.

7. EXERCISING
 By exercising three times a week one is able to decrease body
fat, become more aware of one’s blood glucose levels
fluctuations, and increasing happiness.
 Lowering body weight increases one’s life years and also
improving insulin sensitivity.
 Becoming more aware and having a feel for the body glucose
levels to react throughout the day.
 Increasing happiness relieves stress and helps happier mood
for body which allows body to reach equilibrium to sooth body.

8. DECREASING BODY WEIGHT
 With one following a vegetarian diet one is able to decrease
the hearty calories resulting from meat. By increasing meat
intake one is also increasing the calories, fat, cholesterol and
other af fects that will increase blood pressure.
 -Increasing vitamins and minerals (increasing metabolism)
 -Limiting unhealthy calories
 -Limiting unhealthy cholesterol (majority from meat itself)
 -Increasing insulin sensitivity (limiting portions)

9. EATING RIGHT
 By following a vegetarian diet one is able to increase
metabolism rate which allows an increase in vitamins and
minerals. This increase in intake helps metabolism and blood
glucose levels.
 Increase in fruits, vegetables, and grains
 Helps lower body weight
 Increase in insulin sensitivity

10. EVALUATING BLOOD GLUCOSE LEVELS
 One should increase in checking blood glucose levels and
doctor visits at the beginning of the transition onto a
vegetarian diet. After the first couple of months one should
see a gradual decrease in doctor visits and daily blood
glucose level checks.
 Helps grasp a firm feeling of body’s reactivity to certain food
products.
 Creates awareness

11. DEALING WITH
HYPERTENSION

12. WHAT IS HYPERTENSION?
 Hypertension is high blood pressure
 Normal blood pressure: less than 120/80 mm Hg
 Prehypertension: 120-139/80-89 mm Hg
 Hypertension: over 140/90 mm Hg
 High Blood pressure can be controlled/prevented by:
 Maintaining a healthy weight
 Being moderately physically active on most days of the week
 Follow a healthy eating plan, foods lower in sodium
 Drinking alcoholic beverages in moderation
 If prescribed high blood pressure medication, take as directed
 Studies have shown that hypertension can also be improved
by following a lacto-ovo-vegetarian or vegan diet

13. WHAT IS THE DASH DIET?
 Stands for: Dietary Approaches to Stop Hypertension
 Following the DASH diet can also help reduce LDL cholesterol (the bad
cholesterol) which can reduce your risk of heart disease and lower blood
pressure
 When following a vegetarian version of the DASH diet, cholesterol is
reduced even more and in a vegan DASH diet, cholesterol is eliminated
 The DASH diet helps reduce sodium and encourages eating a
variety of foods rich in potassium, calcium, and magnesium
 Traditional DASH diet- Based on a daily 2,000 calorie diet:
 Grains: 6-8 servings
 Vegetables: 4-5 servings
 Fruits: 4-5 servings
 Fat-free or low-fat milk and milk products: 2-3 servings
 Lean meats, poultry, and fish: 6 servings or less
 Nuts, seeds, and legumes: 4-5 servings per week
 Fats and oils: 2-3 servings
 Sweets and added sugars: 5 or less per week

14. VEGETARIAN DASH DIET
 The DASH diet is recommended by doctor’s to control
hypertension
 To make the DASH diet vegetarian friendly, make the following
substitutions:
 Lean meats, poultry, and fish: exchange for tempeh, tofu, or seitan
 When following a vegan diet dairy products can be replaced
with low -fat versions of soy and grain products such as:
 Soy milk
 Soy or grain “cheese”
 Soy sour cream
 Soy yogurt

15. SODIUM
 Sodium is added to foods for added flavor, as a
preservative, ingredient binder, color enhancer and stabilizer
 Sodium increases blood pressure
 2,300 mg of sodium is the recommended daily maximum
 Americans generally consume about 3,500 mg of sodium daily
 Standard DASH diet: can consume up to 2,300 mg daily
 Lower sodium DASH diet: can consume up to 1,500 mg daily

16. TIPS TO LOWER SODIUM INTAKE
 Read nutrition labels
 Rinse canned foods such as beans and tuna
 Use spices or salt-free seasonings when cooking instead of
salt
 Choose low -sodium, reduced-sodium, very low -sodium, no-salt
added, or sodium-free versions of foods and condiments when
available
 Limit processed and pre -packaged meats and cheeses
 Do no add salt when cooking rice and pasta
 Do not add salt to food at the table

17. SOURCES
 http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/ new
_dash.pdf
 http://www.mayoclinic.com/health/dash -diet/HI00047
 http://www.heart.org/HEARTORG/GettingHealthy/NutritionCe
nter/HealthyDietGoals/Sodium -Salt-or-Sodium-
Chloride_UCM_303290_Article.jsp