The Vegetarian Heart

Could a vegetarian diet be the road to heart health?

We know that eating less red meat and more fruit and vegetables is good news for our hearts and arteries. Studies have shown that vegetarians have lower cholesterol levels and a lessened risk of heart disease.

But while heavy meat-eaters can learn something from vegetarians, vegetarians still need to pay attention to their diets, especially as a diet of chocolate and chips can be, technically, vegetarian, but would definitely not be recommended for good health.

There is much to be gained from keeping your vegetarian diet balanced and varied. Here are some tips for a healthy vegetarian diet.

• Eat a variety of protein sources. Tofu, lentils, beans, nuts, seeds and whole grains are full of protein -- and also contain many different minerals, vitamins and fiber, too. By alternating sources of protein, you can get the whole range of amino acids your body needs, especially the essential ones it cannot make itself.

   

• Cheese and other dairy products are a good source of protein. They also contain vitamin D and B12 ... but rely too heavily on them and you could be getting too much saturated fat.

   

• Choose low-fat varieties whenever possible, and use olive oil and rapeseed oil when cooking to boost your intake of artery-friendly mono-unsaturated fats.

   

• Check your labels. Always choose brands that are lower in total fat, saturated fat, salt and sugar.

   

• Watch out for trans fats. Vegetable suet and other products suitable for vegetarians can contain hydrogenated vegetable oil, also known as trans fats, which are even worse for your heart and arteries than saturated fat.

   

• Stock up on fortified cereals and whole grain products. These healthy eats will help your body get the vitamin B12 it needs.

Not everyone may be willing to give up meat altogether, but there's no doubt that replacing some meat with alternative protein sources and eating more fruit and vegetables can benefit the heart.

For more information and advice about healthy living, contact Heart Research UK at lifestyle@heartresearch.org.uk.

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