Recently, my mom was diagnosed with congestive heart failure and she experienced high blood pressure. She’s not alone because congestive heart failure and high blood pressure are more common in communities of color than their white counterparts. Some factors that contribute to heart disease are obesity, high blood pressure, genetics, and diabetes. One solution to managing heart disease is a plant-based diet. This diet can reduce many of the common illnesses that shorten the lives of people of color. For example, vitamin K is found in dark, leafy greens and it protects your arteries. Here is how to adopt a plant-based diet with heart disease.
Start Small
You don’t have to throw out all of your current food staples when transitioning to a plant-based diet. Start with small changes and then gradually move toward bigger ones. Instead of eating meat sauce with your pasta, substitute a chunky tomato sauce. Replace scrambled eggs with oven-roasted vegetables. Small changes make the transition less overwhelming.
Eliminate Sodas and Energy Drinks
Natural fruit juices are a great alternative to sodas and energy drinks. Purchase an inexpensive juicer and prepare fruit juices in bulk to consume throughout the week. You can also make sugar-free fruit smoothies to have as an afternoon snack after lunch.
Include More Plant-Based Proteins
Another way to adopt a plant-based diet with heart disease is to eat more plant-based proteins. Prepare a tofu and vegetable salad with a low-sodium salad dressing. Make a lentil and quinoa chili with toasted bread. Vegetable curries go well with brown rice. Other good plant-based proteins are chickpeas, barley, peanuts, almonds, and Ezekiel bread, which is made from sprouted grains.
Buy Your Favorite Vegetables But Try New Ones Too
Maybe you can’t stand beets (like me) or you’re not a big fan of cauliflower. When you start a plant-based diet, buy your favorite vegetables in bulk when they go on sale. This builds your plant-based pantry and you’ll have what you need on hand. However, don’t be afraid to experiment with vegetables you don’t usually eat. If you don’t eat much broccoli, prepare a spicy stir-fry with it in addition to your favorite vegetables. If you don’t eat a lot of carrots, add them to a soup.
Stock Up On Healthy Fats
If you want to adopt a plant-based diet with heart disease, stock up on healthy fats and oils. Fat is not something you need to avoid; you’ll need to pick the right fats for your health. Avocados contain monosaturated fat, which is good for your heart. Buy some avocado oil to prepare meals with, Other healthy fats include extra virgin olive oil and sunflower oil. Eat more fatty fish that are high in Omega-3 such as salmon, mackerel, tuna, and sardines.
Buy Vegetable Noodles or Rice Substitutes
When I started my weight loss journey, I knew I had to cut back on my pasta and rice but it was a huge struggle for me because I liked them so much! One way I made changes was to buy bags of frozen vegetable noodles and cauliflower rice and surprisingly, it still tasted delicious. If you’re on a plant-based diet but are cutting back on refined carbs, vegetable noodles are a neat alternative.
Don’t Go Overboard With Starchy Veggies
If you’re prediabetic or have type 2 diabetes, you shouldn’t go overboard on starchy veggies such as potatoes, green peas, corn, winter squash, and beets. The problem with eating too many starchy veggies is that they raise your blood sugar levels quicker than complex carbs. Eat starchy veggies in moderation or after a workout during the day.
Educate Yourself
Learn all you can about plant-based diets. Read books, news articles, and blogs from plant-based influencers about this new lifestyle. Get a spiral notebook and write key notes from your research. Refer to these notes as a guide when you build your plant-based pantry. Talk to relatives, friends, and coworkers who live a plant-based lifestyle. They can give additional advice. Watch Youtube videos and listen to podcasts on this topic.
Practice Portion Control
Just because you’re eating a plant-based diet doesn’t mean that you toss out portion control. Too much of any food isn’t wise and it could lead to weight gain. Practice portion control with your meals and don’t get seconds if you’re already full. Don’t pile up food on your plate.
Fix Plant-Based Versions of Favorite Meals
You don’t need to abandon your favorite meals on a plant-based diet with heart disease. Make healthier versions of them instead. Instead of barbecue pulled pork, cook barbecue pulled jackfruit since it has a texture similar to shredded pork. Make brown rice and vegetable-stuffed peppers with homemade tomato sauce. Prepare a lentil meatloaf with a leafy green salad.
Grill Those Vegetables
Are you tired of eating raw vegetables in salads or in soups all the time? Switch things up and grill your vegetables instead. Prepare delicious homemade dips and condiments to eat with them. Some vegetables to grill are zucchini, eggplant, portobello mushrooms, and colorful bell peppers. Dips you can serve with the vegetables are pesto, vegan cheese sauce, chunky tomato sauce, spinach and artichoke dip, and bean dip.
Eat At Vegan Restaurants
Sometimes you don’t feel like cooking and want to dine out. Research local vegan restaurants and look at their websites and online reviews. Write down the restaurants with the most favorable reviews and dine at those places.
Explore Global Cuisines
Another way to adopt a plant-based diet is to explore global cuisines. Prepare cheese and bean enchiladas with chile sauce. Serve pita bread slices with hummus and olive oil. There is a popular black bean stew in Brazil called feijoada and although it traditionally contains meat, you can leave out the meat and add spices and veggies such as onions and celery. Substitute lentil and mushroom meatballs instead of making traditional Swedish meatballs with beef.
Keep Berries On Hand
Berries are low on the glycemic index and this is good for your heart and preventing type 2 diabetes. Aside from smoothies, there are other exciting ways to eat berries on a plant-based diet. Add berries to your oatmeal or cereal in the morning. Make cranberry oat bread to eat as a snack. Make a berry salad with yogurt and fresh mint leaves.
Plant-Based Breakfast Ideas
Here are some ideas for plant-based breakfasts. In a mason jar, combine a cup of oats, a half cup of almond milk, a few chopped berries, and a teaspoon of monk fruit sweetener. Scramble tofu in a bowl and add diced tomatoes, red onions, green peppers, and herbs. Prepare whole-grain pancakes with monkfruit-sweetened maple syrup.
Plant-Based Dinner Ideas
Black beans are high in fiber and you can make black bean burgers on whole wheat buns. If you have extra sweet potatoes from last night, add chickpeas to them to make a curry over brown rice. You can also make a vegetarian chili with red kidney beans, lentils, and hearty vegetables such as zucchini, squash, and potatoes.
How to Save Money on Plant-Based Foods
One way to save money on plant-based foods is to reuse your leftovers. Take your lentil tomato sauce and pour it over enchiladas you make the next night. Buy your favorite plant-based foods in bulk when they go on sale to ensure you’ll always have them on hand. Frozen produce costs less than fresh produce so stock up on it throughout the year.
Your heart deserves the best care possible, and a plant-based diet can do wonders for your cardiovascular health. These helpful and delicious strategies will help you build better health habits long-term.
