Can a Vegetarian Diet Prevent Coronary Heart Disease?
A vegetarian diet contains abundant vitamins that can regulate metabolism, enhance skin nutrition, reduce cholesterol and saturated fat intake, prevent cholesterol from entering the bloodstream, and lower the risk of obesity, hypercholesterolemia, and coronary heart disease. However, long-term strict vegetarianism may lead to nutritional imbalance due to monotonous food choices, paradoxically increasing the risk of cardiovascular diseases.
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A vegetarian diet has very low fat content, but the body requires at least 65 grams of fat per day. Moreover, plant proteins cannot fully replace animal proteins. Only by combining plant and animal foods in appropriate proportions can the body meet its needs for growth and development. Animal-based foods provide numerous essential nutrients easily absorbed and utilized by the human body—something no vegetarian diet can match.
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Emphasize vegetarianism, but avoid total abstinence from animal products. All essential nutrients must come from diet. Besides meat, include dairy and eggs. For example, drinking one glass of milk provides not only protein but also 300 mg of calcium and large amounts of vitamin B2 and vitamin B12. Also, use complementary effects among various plant foods to obtain sufficient essential amino acids. Generally, legumes and cereals, legumes and nuts/seeds (such as sesame and sunflower seeds), vegetables and legumes/nuts, and cereals and nuts/seeds all exhibit complementarity. Examples include eight-treasure porridge, red bean rice, buns, dumplings, and various mixed dishes. Appropriately supplementing fungi and seaweed can ensure comprehensive and balanced nutrition, promoting overall health.