Would You Go Vegan if Your Heart Depended on It?

By Melissa Moore, R.D., L.D.

Do you hate the thought of going without meat in your diet? Consuming less meat is good for the heart, but convincing your brain to go along with the decision is much more difficult.

Several studies have shown the positive link between plant-based eating and good health. Reducing the amount of meat in your diet can lower incidence of heart disease, high blood pressure, diabetes and some forms of cancer.

A vegan diet is primarily plant-based foods such as fruits, whole grains, legumes, nuts, seeds and vegetables. A vegan diet contains less cholesterol and fat but includes more fiber. However, it doesn't mean you have to eat a steady diet of tree bark or seeds found in the wilderness.

The more restrictive your diet, the more you should make sure you are getting the proper nutrients. For example, a vegan diet lowers the amount of vitamin B-12 that you would normally consume if you ate meat regularly. To combat that deficit, consume enriched cereals and fortified soy products. To control other nutrients that may be deficient in your new diet, consider the following substitutions for good nutrition.

• Calcium: Add dark green vegetables, spinach, tofu, fortified soy milk.
• Protein: Consume legumes, lentils, nuts, seeds, whole grains.
• Zinc: Eat more nuts, wheat germ and whole grains.
• Iron: Good sources are lentils, dried beans, peas, dried fruit, enriched cereal.

To help your body absorb non-animal iron sources, eat foods rich in vitamin C while consuming vegan iron sources.

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