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Vegetables, that’s the secret. Following a vegetarian menu represents an effective and pleasant to achieve good health. The vegetarian eating pattern is based on a variety of foods that are delicious, healthy and satisfy your appetite.

Vegetarians avoid meat, fish and poultry. Those who include dairy products and eggs in their diet, are called lacto-ovo vegetarians. Pure vegetarians, or “vegan” do not eat meat, fish, poultry, eggs and dairy products. If
there is a considerable advantage well into the pattern of the lacto-ovo vegetarian diets “vegan” are healthier because they reduce the risk of a wide range of diseases.

A heart healthy

cholesterol levels of vegetarians are much lower than those of meat eaters, and heart disease are less common among them. It is easy to recognize that vegetarian meals are usually low in saturated fat. Since cholesterol is found only in animal products such as meat, dairy and
eggs, “vegans” eat a diet without cholesterol.

The type of protein from a plant-based diet can be another advantage. Many studies show that replace animal proteins of vegetal origin for the decreased levels of blood cholesterol, even when the amount and kind of fats in the diet remains the same. These studies show that a vegetarian diet, low fat, represents a clear advantage over other diets. lower blood pressure
An impressive number of studies since the early 1920s, show that the blood pressure of vegetarians is lower than that of non-vegetarians. In fact, some studies have shown that incorporation of meat to a vegetarian diet rapidly and significantly increased levels of arterial pressure. The effects of a vegetarian diet in addition to the benefits produced by the reduction of sodium in the diet.

Many patients with high blood pressure, when they start a vegetarian diet, manage to eliminate the need for medication.

Control of diabetes
Recent studies on diabetes show that a diet high in complex carbohydrates and fiber (found only in plant foods) and low in fat is the best dietary prescription for controlling diabetes.

A diet based on vegetables, legumes, fruits and whole grains, which is also low in fat and sugar, can lower the levels of blood sugar and reduce or even eliminate the need for medication.

Because diabetics have a high risk of developing heart disease, it is important to avoid fat and cholesterol, and a vegetarian diet is the best way to achieve this.

Cancer Prevention

A vegetarian diet helps prevent cancer. Studies in vegetarians show that death rates from cancer are only about half to three quarters of the mortality rates of the general population.

The breast cancer rates are dramatically lower in countries where diets are typically based on vegetables. When people from those countries adopt a Western diet based on meat consumption, their breast cancer rates increase considerably. Also, vegetarians have significantly lower levels of colon cancer meat consumers. Colon cancer is most closely associated with meat consumption than any other dietary factor.

Why vegetarian diets help protect people against cancer?
Besides being lower in fat and higher in fiber than diets based on meat consumption, there are other important factors. Vegetables contain other cancer-fighting substances called phytochemicals.

For example, vegetarians usually consume much of the plant pigments beta-carotene and lycopene. This could explain the reasons which have reduced incidence of lung and prostate cancer. Also, some studies have suggested that diets do not include dairy products may reduce the risk of prostate cancer or
ovarian cancer.

Some aspects of a vegetarian diet anticancerógenos yet to be explained. For example, researchers are not exactly sure why vegetarians have more of certain white blood cells called “natural killer cells” that are able to seek and destroy cells cancerógenas.

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