There’s lots of evidence to suggest that a plant-based diet has a positive impact on heart health. Vegetarians and vegans have a lower risk of developing heart disease than those that consume red meat, dairy and other animal products on a regular basis.

However, cutting out meat does not necessarily lead to better health if the rest of what we eat isn’t balanced. The PDF attachment looks at the results of a study about the effects on health of three categories of plant-based diet.

To gain the health benefits of a vegetarian diet, it needs to contain a good balance of nutrients and not just be based on unhealthy meat substitutes and starchy carbohydrates. Michael Kern has been a vegetarian for almost half a century and enjoys experimenting with new ingredients and recipe ideas.

Protein Sources

Meat and fish typically contain high levels of protein, but there are plenty of protein-rich foods that do not come from animals. Including some of the following ingredients in your diet can help ensure that the body’s protein needs are fully met: tofu, soya milk, grains, legumes, nuts, seeds, beans, yoghurt, eggs and tempeh.

The infographic attachment looks at some vegetarian foods with the best protein to calorie ratios.

Meat Substitutes

These days there are numerous options for replacing meat in your diet and almost every supermarket stocks a variety of foods that can help to replace any meat in your diet. Furthermore, for those who still crave the taste of meat there are thousands of recipes online showing how to make tasty meals from ingredients such as tofu, beans or mushrooms.

The embedded short video explains how tofu is made.

Living Foods

Whether vegetarian or vegan, it’s best to eat a wide variety of fresh ‘living foods’. Examples of living foods are sprouts, nuts, fruit and fresh vegetables. These foods not only contain a wide range of essential nutrients, but they also directly support the vitality of the body; something that is usually lost in processed foods.