Vegetarian diet - Health benefits 

There are many benefits to a vegetarian diet when it’s followed correctly. If you’re avoiding meat but only eating processed breads and pastas, excess sugar, and very little vegetables and fruits, you’re unlikely to reap many of the benefits of this diet.

1. Good for heart health

Vegetarians may be up to one-thirdTrusted Source less likely to die or be hospitalized for heart disease. Of course, food choices matter — vegetarian or not.

If you want the heart-protective benefits of the diet, be sure to choose:

• high-fiber whole grains
• legumes
• nuts
• vegetables and fruits
• other low-glycemic foods

The idea is to consume soluble fiber and choose foods that’ll help keep blood sugar levels stable. By doing so, you may reduce your cholesterol and overall risk of heart attack.

2. Prevents type 2 diabetes

Following a healthy vegetarian diet may help preventTrusted Source and treatTrusted Source type 2 diabetes and associated complications. It goes back to choosing low-glycemic foods that keep blood sugar levels steady, such as whole grains, legumes, and nuts.

In one study, vegetarians had half the risk of developing type 2 diabetes compared with nonvegetarians.

3. Lowers blood pressure

Long ago, researchers started noticing that people who don’t eat meat may have lower blood pressure. Studies have shown that vegetarians, particularly vegans, have lower blood pressures than their meat-eating counterparts.

Plant foods tend to be lower in fat, sodium, and cholesterol, which can have a positive effect on your blood pressure. Fruits and vegetables also have good concentrations of potassium, which helps to lower blood pressure.

Enjoy your vegetarian diet with our meal plans.