Living Vegan For Dummies - Alexandra Jamieson [161]
A whole-foods, vegan diet, on the other hand, has been proven to reverse and heal the human body of heart disease. If you need proof that a vegan diet can improve your cardiovascular health, consider these studies:
According to a study in the journal Public Health Nutrition (October 2002), vegans “have a lower prevalence of hypertension and lower systolic and diastolic blood pressures than meat eaters,” due in part to the fact that they consume no cholesterol from their food and generally weigh less than meat eaters.
Dr. Dean Ornish received worldwide acclaim in 1990 when he published his classic, best-selling book Reversing Heart Disease. In it, Dr. Ornish details how prescribing low-fat, vegetarian, or vegan diets, along with exercise and stress-reduction exercises, was used to stop and reverse heart disease. Without the use of cholesterol-lowering drugs (or any other drugs), Dr. Ornish was able to prove that a plant-based diet can cure heart disease, which is one of the most fatal diseases amongst senior citizens.
Dr. Caldwell Esselstyn, a cardiologist at the Cleveland Clinic, uses a stricter, exclusively vegan diet where total calories from fat are kept under 10 percent of a total daily caloric intake. Because strokes are essentially brain “heart attacks,” this diet has been used to help people at high risk to avoid strokes, the top cause of disability for older adults.
Animal foods are the only source of cholesterol in a diet. They’re also the main source of saturated fat, and vegans avoid most of these risky products. The American Heart Association, and most other medical experts, supports the idea that a high-fiber diet decreases the risk of cardiovascular disease. Because a vegan diet is higher in fiber, it will automatically be better for heart health. Other therapeutic diets that include animal products are much less effective, and usually only slow the process of atherosclerosis (rather than stop it altogether).
High dietary consumption of vitamin C also is linked to better heart and cardiovascular health. Eating fresh, seasonal fruits and vegetables naturally increases one’s intake of vitamin C. The best sources of this incredible antioxidant are organic red bell peppers, parsley, broccoli, cauliflower, strawberries, lemon juice, mustard greens, Brussels sprouts, papaya, kale, grapefruit, kiwi fruit, cantaloupe, oranges, cabbages, and tomatoes. What a surprise — they’re all vegan! They also add a healthy dose of fiber, which helps seniors combat high cholesterol and chronic constipation.
The great thing about switching to a vegan diet to improve your heart health is that you can see results quickly. In the peer-reviewed study found in the Central European Journal of Public Health (December 2008), a “low-fat, low-[calorie, vegan] diet, over the course of one week in a stress-free environment, had positive impact on the risk factors of cardiovascular disease.”
Eating a whole-foods, vegan diet is an amazing leap toward heart health, but you can’t just sit on the couch eating your beans and rice and expect to feel better. It’s time to get serious and get moving! You need to make it a priority to work up a sweat, get your heart rate up, and move your limbs with some cardiovascular exercise.
Easing digestion and elimination
Older adults are often plagued with chronic constipation. It can be a symptom of various diseases, including irritable bowel syndrome, diabetes, colon cancer, multiple sclerosis, colonic disorders, and even Parkinson’s disease.
Many seniors take a cornucopia of drugs and supplements that also can lead to constipation. Everything from iron and calcium supplements, sleeping pills, antidepressants, painkillers, and antacids can lead to constipation. Combine this pharmacy