Health benefits of a plant based diet.

Did you know that a plant-based diet automatically - 

• lowers blood pressure because of the potassium- rich legumes and nuts.
• Plants contain no cholesterol, and this includes the super-food coconut oil.
• The fiber in plants helps to fight high blood sugar, by slowing down the absorption of sugars into the blood stream. 
• A low fat, plant-based diet seriously lowers your risk of falling prey to cancer.
• Weight loss happens naturally when you eat wholesome, unrefined foods, lots of fiber, take in natural vitamins and minerals, rather than animal fats and sugary, floury foods.
• Research has shown that replacing saturated animal fats with the mono-unsaturated fats found in nuts, avocados and olive oil, substantially lowers your risk of cardiovascular and heart disease.
• You will also experience less inflammation in the body which is caused by sugary and fatty foods that can lead to other problems like constipation. The fiber in a plant based diet will keep your colon healthy.

A variety of whole foods will easily meet your nutritional needs.

The best way to start a plant-based diet.
Changing to an almost vegan-type lifestyle will not be easy, especially if you have not been a healthy eater. Whether you want to fully embrace a plant-based diet, or  keep chicken or fish as part of your diet is a decision that only you can make. But there is no doubt that reducing your meat intake, and following a plant diet is one of the best things you can do for your health. If you are finding it hard to flip over to a new diet, here are some tips to help you on the way.

• Begin by including legumes in your regular diet, as they are generally feel-good foods, and will make you feel full, and give you energy.
• You can also substitute one or two refined items with a plant-based food in a meal each day.
• Gradually exclude red meat from your diet.
• If you decide to keep chicken and fish in your diet, make sure that the chicken is skinless, and opt for healthy fatty fish such as salmon, sardines, tuna or mackerel, for the omega 3's.
• A good idea is to replace one or two days of your week’s meals with a full vegetarian, plant-based meal. Do this on a regular basis, until you no longer want to return to your previous way of eating.

 
Some meals you can try to prepare.

• Sweet potato lasagna.
• French fries done in Coconut oil.
• Mashed potatoes and gravy.
• Lima bean soup.
• Tuscan white bean burgers.
• Black bean and rice burritos.

These meals are popular choices, and most of the recipes can be found on Pinterest.

Backed by science.
The health benefits of a plant-based diet are supported by scientific research. Deaths from heart problems is rated as the biggest single cause of death today, mainly due to poor lifestyle habits, and grossly unhealthy diets. Don’t be another victim, embrace a healthy diet and help lower your risk of a future heart attack, and cardiovascular disease. 
 
References.
www.onegreenplanet.org/natural-health/amazing-health-benefits-of-embracing-a-plant-based-diet/
www.forksoverknives.com/what-to-eat
www.mindbodygreen.com./0../plantbased-diet-forbeginners-how-to-get-started