Trending Diets in Cardiovascular Health: How to Choose?

5 July, 2021 , ,

SOSCuisine: Smart Vegetarian Meal Plans

Plant Based Diets

The following 5 subtypes of plant based diets can be distinguished:

  • Semi-vegetarian: Excludes meat
  • Pesco-vegetarian: Excludes meat and poultry
  • Lacto-ovo-vegetarian: Excludes meat, poultry and fish
  • Vegan: Excludes all foods of animal origin
  • Low-fat vegan: Excludes all foods of animal origin and added fats

The benefits of a vegan diet are associated with the consumption of whole (unprocessed) foods, namely vegetables, fruits, legumes, whole grains, nuts, and seeds. Thus, we must avoid ultra-processed vegan foods such as fake meats, vegan yogurts and ice creams, fake cheeses, sweets, cookies, chips, etc.

Low-processed vegan food and CVD

Studies show that a low-processed plant diet can improve the markers of cardiovascular disease (total cholesterol, LDL and HDL and blood pressure). A vegan diet would appear to have the greatest effects on markers when compared to a vegetarian diet.

Vegan Diet: adequate for everyone?

According to the official position of the American Academy of Nutrition and Dietetics (AND), properly planned vegetarian diets, including vegan diets, are healthy, nutritionally adequate, and can provide health benefits for the prevention and treatment of certain diseases. These diets are suitable for all stages of the life cycle, including pregnancy, breastfeeding, early childhood, childhood, adolescence, adulthood, and athletes. However, it is important to balance the diet in order to meet nutritional needs and avoid deficiencies, especially in regards to protein, calcium, vitamin D, omega-3, iodine, iron, zinc and vitamin B12. Supplements may be required in some cases.

Quick and Easy Falafel - Diets Cardiovascular Health

Quick and Easy Falafel

In Conclusion

Different dietary approaches can be beneficial for cardiovascular health. The pros and cons of some of them have been highlighted in this article. The Mediterranean diet, which is not emerging and therefore not included in the seminar, is another approach that is supported by research. The choice of approach to be followed should be personalised according to the dietary preferences, health problems, lifestyle, and characteristics of each individual. The website allows one to follow several of these dietary approaches in the best possible conditions:  Ketogenic,  LCHF,  Semi-Vegetarian,  Pesco-Vegetarian,  Lacto-Ovo-Vegetarian,  Vegan  and  Mediterranean. Alternatively, a  consultation with a dietician can be an effective way to be guided towards the approach that will best suit your needs.


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Kathryn Adel

Kathryn Adel

Kathryn completed degrees in kinesiology and nutrition, as well as a Masters in Sports Nutrition. She is a member of OPDQ and of the Academy of Nutrition and Dietetics. She ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health. Kathryn is experienced with the low FODMAP diet and she completed the Monash University low FODMAP dietitian’s training.

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