Health Heart 231 & Whole Food Plant-Based Diet

 

What does whole food plant-based diet mean to Healthy Heart 231?

 

It is our vision to encourage everyone to adopt a whole food plant-based diet. We believe this is the foundation for all who wants to keep his or her heart healthy – the one and the only one in us.

                       

Healthy Heart 231 sees WHOLE FOOD PLANT-BASED DIET a diet which you will consume more whole, minimally processed plant foods and consume less animal products, heavily processed foods, and sugar-sweetened beverage. Becoming a full vegetarian or vegan is not the only way to get the best heart health benefits (vegetarian or vegan could have turned into a nightmare too when you do not eat rightly!). You can still enjoy your favourite foods and moments of good foods with family and friends. But, you need to eat less of foods that are low in nutrition and high in calories, unhealthy fat, sugar and sodium. 

 

So, what types of plant foods to fill-up for your plate? Here are some examples for you to consider:

• Vegetables
• Fruits
• Legumes (beans, peas, and lentils)
• Whole grains
• Unsalted nuts

Simple, right? They can be found in markets and grocery stores! One step at a time. It is time to familiar yourself with the fresh vegetables, fruits and legumes. Subsequently, plan your meal ahead to help you eat rightly and healthily, as well as eat less of unhealthy foods.  

 

Always aim for whole fresh fruits and vegetables. Frozen and canned fruits and vegetables are also another good option to consider. Compared to fresh produce, frozen and canned can be easy and convenient when preparing meals. Besides, they have a longer shelf life, and probably offer a lower price to familiars with tight budget. Here are some tips for purchasing canned foods[1][2]:

1. Select canned options that are stored in their own juices or water.
2. Avoid canned options that are canned in syrup, light or heavy, which equates to added sugar.
3. Look for canned options without added salts which usually labelled as "no salt added" or "low sodium". 

You might be interested to read our article  

Nutrients and Heart Health

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Sources:

1. Ellis, E. 2020. Are canned foods nutritious for my family? Academy of Nutrition and Dietetics. https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/are-canned-foods-nutritious-for-my-family

2.   Swartzendruber, K. 2014. Canned fruits and vegetables – a healthy choice. Michigan State University Extension. https://www.canr.msu.edu/news/canned_fruits_and_vegetables_a_healthy_choice

Disclaimer: Healthy Heart 231 information aims to help readers understand heart health, and encourage them adopting a whole food plant-based diet. It does not replace care provided by medical practitioners and other qualified health professionals.