Plant-Based Diet: Improving Blood Numbers In A Few Months

A plant-based diet can have a positive impact on your health, and you may see results quickly. A plant-based diet is focused on vegetables, fruits, whole grains, legumes, nuts, seeds, and leafy greens. It is also important to avoid meat, dairy, poultry, eggs, and fish.

Within a few days of starting a whole-food, plant-based diet, you may be able to see some positive changes in your health. For example, if you have type 2 diabetes, you may be able to reduce your insulin dose or medication. You may also notice that you are going to the bathroom more regularly due to the increase in fiber in your diet.

Within a week, your cholesterol and blood pressure may stabilize. After 10 days, your blood pressure may drop by 10 mmHg or more, and you may be able to reduce your medications. Within two weeks, you may also notice that you are slimmer, especially if you avoid sugar.

After a month, your skin may be clearer, and you may have better heart health. Within a year, you may have better blood circulation.

It is important to note that everyone's body is different, and the timeline for seeing results may vary. It is always a good idea to consult with a doctor or healthcare professional before making any significant changes to your diet or medications.

Lowering cholesterol and blood pressure

A plant-based diet can be an effective way to lower cholesterol and blood pressure, reducing the risk of heart disease.

Cholesterol is a waxy substance produced by the liver that helps build cell membranes and produce hormones. Our bodies produce enough cholesterol, so we don't need to consume it through our diets. There are two types of cholesterol carriers: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). LDL cholesterol, or "bad cholesterol", can increase the risk of heart attack if levels are too high, as it contributes to plaque formation in the arteries. HDL cholesterol, or "good cholesterol", helps to clear LDL cholesterol from the arteries. A plant-based diet lowers total cholesterol and LDL levels compared to omnivorous diets.

Within just one week of eating a plant-based diet, cholesterol and blood pressure can begin to stabilise. Total cholesterol can drop by as much as 100 mg/dL, and medication may no longer be needed. After 10 days, blood pressure can be reduced by 10 mmHg or more, and medication can be reduced or cut out entirely under doctor supervision. Within three weeks, chest pain and other symptoms of heart disease can be dramatically alleviated, and taste buds will adjust to the new diet.

• Oats and other whole grains: Oats provide 1-2 grams of soluble fibre, which binds cholesterol in the digestive system and helps remove it from the body. Barley and other whole grains can also help lower the risk of heart disease.
• Beans: These are rich in soluble fibre and take longer to digest, helping to lower cholesterol and aid weight loss.
• Eggplant and okra: These low-calorie vegetables are good sources of soluble fibre.
• Nuts: Eating 2 ounces of nuts a day can lower LDL by around 5%.
• Vegetable oils: Using liquid vegetable oils such as canola, sunflower, and safflower instead of butter, lard, or shortening helps to lower LDL.
• Fruits: Apples, grapes, strawberries, and citrus fruits are rich in pectin, a type of soluble fibre that lowers LDL.
• Soy: Consuming 25 grams of soy protein a day can lower LDL by 5-6%.
• Fatty fish: Eating fish two to three times a week can lower LDL by replacing meat and providing omega-3 fats, which protect the heart.

In addition to these specific foods, a generally vegetarian "dietary portfolio of cholesterol-lowering foods" that is high in fruits, vegetables, whole grains, and plant-based protein can substantially lower LDL, triglycerides, and blood pressure.

In addition to diet, there are other lifestyle changes that can help lower cholesterol:

• Exercise: Vigorous exercise, starting with small amounts and working up to 30 minutes per day, five times a week, can help increase HDL.
• Replace animal fat with plant-based sources: Replacing saturated fat from animal products with mono- and polyunsaturated fat from plant-based sources lowers LDL.
• Reduce saturated fat: Keeping saturated fat intake to less than 10% of daily calories can help lower LDL.
• Eliminate dietary cholesterol: Dietary cholesterol is only found in animal products and can increase blood cholesterol levels.
• Increase fibre intake: Fibre reduces the absorption of cholesterol and increases its excretion, lowering LDL.
• Replace animal protein with plant protein: Plant protein is linked to lower LDL cholesterol due to its phytonutrients and fibre content.

By making dietary changes and adopting a plant-based diet, it is possible to effectively lower cholesterol and blood pressure, reducing the risk of heart disease and improving overall health.

Reducing risk of heart disease

Overview

A plant-based diet is one that is focused on vegetables, fruit, whole grains, legumes, nuts, seeds, and leafy greens. When you adopt a plant-based diet, you not only eat more plant foods but you also avoid meat, dairy, poultry, eggs, and fish. Plant-based diets are scientifically proven to help lower your risk of heart disease, including stroke, obesity, type 2 diabetes, and several types of cancer, as well as Alzheimer's and dementia.

Timeline

• 1 Hour Results: Diabetes symptoms will be easier to manage.
• 2-3 Days Results: Going to the bathroom will become more regular.
• 1-Week Results: Your cholesterol and blood pressure will stabilize.
• 10 Day Results: Your blood pressure may drop.
• 2 Week Results: You'll get slimmer, especially if you avoid sugar.
• 3 Week Results: Chest pain will diminish and your taste buds will change.
• 3-4 Week Results: You may feel more energized.
• 1 Month Results: You will have clearer skin and better heart health.
• Within 6 weeks (or sooner): Your sex life will improve.
• Within 1 year: You will have better blood circulation.

Lowering risk of heart disease

According to a case study by Dr. Joel Kahn, a patient's lab results after 30 days on a plant-based diet showed a dramatic and meaningful decline to normal in his high sensitivity C-reactive protein (hs-CRP) levels. hs-CRP is a marker of inflammation that has been linked to heart attack, stroke, diabetes, and cancer. The patient's microalbumin/creatinine ratio, which indicates the health of the arteries in the kidneys and throughout the body, also showed an undetectable level after one month. The patient's total cholesterol, LDL cholesterol, and LDL particle number also decreased significantly.

According to a systematic review, plant-based diets are linked to reduced blood pressure and overall better health outcomes, particularly on the cardiovascular system, when compared to animal-based diets.

Other benefits

In addition to lowering the risk of heart disease, a plant-based diet can also provide the following benefits:

• Diabetes: A plant-based diet can help keep your blood sugar in check and help your body burn fuel steadily.
• Digestion: Plant-based diets are high in fiber, which is essential for digestive wellness.
• Weight loss: Studies have shown that the average weight loss after switching to a whole-food, plant-based diet is about a pound a week.
• Energy: A plant-based diet may give you more energy, as the nutrient density of the foods you’re eating will fuel you properly.
• Skin: A plant-based diet can lead to clearer skin by reducing your intake of pro-inflammatory foods, which tend to cause acne.
• Sex life: A plant-based diet can improve your sex life by improving circulation.

Improving skin health

The skin is the body's largest organ and acts as a protective barrier against infections and other external factors. It is susceptible to damage from various intrinsic and extrinsic factors, including ageing, genetic factors, UV radiation, pollution, smoking, and diet.

A plant-based diet can help improve skin health and reduce the risk of certain inflammatory skin diseases. This is due to the diet's ability to reduce inflammation and provide various nutrients and antioxidants that promote skin elasticity and firmness.

Benefits of a Plant-Based Diet for Skin Health

• Reduced Inflammation: Plant-based diets are rich in anti-inflammatory compounds, which can help reduce skin inflammation and the risk of inflammatory skin diseases such as acne, psoriasis, and atopic dermatitis.
• Improved Skin Barrier: Plant-based diets can help improve the skin's barrier function, protecting it from external factors and reducing the risk of skin damage.
• Increased Antioxidants: Plant-based foods are rich in antioxidants such as vitamin C, vitamin E, beta-carotene, and polyphenols, which can help protect the skin from oxidative damage caused by UV radiation and other environmental stressors.
• Improved Skin Elasticity and Firmness: Plant-based diets can improve skin elasticity and firmness, reducing the appearance of wrinkles and fine lines. This is due to the presence of compounds such as omega-3 fatty acids, vitamin C, and vitamin E.
• Weight Loss: Plant-based diets are often associated with weight loss, which can also have a positive impact on skin health, as obesity is a risk factor for certain skin conditions such as psoriasis.

Specific Plant-Based Foods for Skin Health

• Mangoes: Mangoes are rich in vitamin C, beta-carotene, and phenolic compounds, which can help reduce wrinkles, improve skin elasticity, and protect against UV damage.
• Almonds: Almonds are a good source of vitamin E, fatty acids, and polyphenols, which can help reduce wrinkles, improve skin pigmentation, and promote skin health.
• Avocados: Avocados contain monounsaturated fatty acids, carotenoids, and phenols, which can improve skin elasticity and firmness.
• Legumes: Legumes, such as beans, lentils, and peas, are a good source of plant-based protein and fibre, which can support skin health and improve overall skin appearance.
• Nuts and Seeds: Nuts and seeds are rich in healthy fats, fibre, and antioxidants, which can help improve skin hydration, elasticity, and overall skin health.

Time Frame for Seeing Results

While every individual is different, improvements in skin health have been reported as early as one month after adopting a plant-based diet. However, it is important to note that skin cell regeneration can take about 28 days, so consistent adherence to a plant-based diet is key to seeing long-term improvements in skin health.

In addition to a plant-based diet, other factors such as adequate sleep and stress management can also contribute to improving skin health.

Improving taste buds

Switching to a plant-based diet can be challenging, especially when it comes to adjusting your taste buds to enjoy the new flavours and foods. However, it is definitely achievable, and your taste buds can be reprogrammed to enjoy plant-based foods. Here are some tips to help you improve your taste buds and make the transition easier:

Understand the Science Behind Taste Buds

Taste buds are small organs located on the tongue that function in perceiving taste. Humans typically have between 2,000 to 8,000 taste buds, each containing 50 to 150 taste receptor cells. These cells connect with sensory neurons that transmit information about the taste of your food to your brain. Taste buds work in conjunction with saliva, which also plays a crucial role in digestion, to create your overall dining experience.

Reduce Consumption of Processed Foods

The Standard American Diet, which is high in animal products and packaged foods, often contains excessive amounts of salt, sugar, and fat. These ingredients can disrupt the natural function of your taste buds, making it harder to appreciate the flavours of plant-based foods. Reducing the consumption of processed foods will help your taste buds regain sensitivity and recognize the natural sweetness and flavours in fruits and vegetables.

Start with Palatable Veggies

When introducing more vegetables into your diet, it's a good idea to start with those that are more palatable and naturally sweet. Bell peppers, for example, are rich in vitamins and natural sugars, making them a tasty option. Squash is also a great choice, as it comes in various flavours and textures and is packed with nutrients.

Use Herbs, Spices, and Healthy Fats

To make bitter vegetables more appealing to your taste buds, try cooking them with herbs, spices, and healthy fats. Roasting or grilling vegetables with olive oil and herbs like rosemary, thyme, or sage can add more flavour. Additionally, healthy fats like nuts, seeds, avocado, and olive oil can make bitter veggies more palatable.

Give it Time

Retraining your taste buds takes time, so be patient with yourself. It may take several attempts or weeks for you to start enjoying certain plant-based foods. A study found that it took children eight or nine tries to grow to like a vegetable they initially disliked. Adults may need a similar amount of exposure and time to adjust their taste preferences.

Experiment with Recipes

While adjusting your taste buds, explore different recipes to make plant-based foods more appetizing. Remember, healthy food can and should taste good! Experiment in the kitchen, and you may find yourself looking forward to eating nutritious meals.

Increasing energy levels

A whole-food, plant-based diet can help you feel more energised and less reliant on caffeine to get through the day. This is largely due to the nutrient density of plant-based foods.

Nutrient density

Plant-based diets are rich in nutrients such as vitamins, minerals, antioxidants, fibre, and healthy fats. These nutrients provide a consistent source of energy throughout the day.

Blood sugar control

Plant-based diets are high in fibre, which helps to keep blood sugar levels stable. This prevents the spikes and crashes in energy that are often caused by a diet high in refined carbohydrates and sugar.

Weight loss

Plant-based diets are often lower in calories and higher in fibre, which can lead to weight loss. This can increase energy levels, as being overweight can cause fatigue.

Reduced inflammation

Plant-based diets are naturally anti-inflammatory, which can help to reduce fatigue and increase energy levels. Inflammation is the body's natural response to injury or infection, but it can also be triggered by certain foods, such as processed meat, sugar, and trans fats.

Better sleep

Plant-based diets are rich in magnesium, tryptophan, and melatonin, which are all nutrients that support sleep. Getting a good night's sleep can help to increase energy levels during the day.

Regular exercise

In addition to dietary changes, incorporating regular exercise can help to boost energy levels. Exercise increases blood flow and oxygen circulation, which can help to improve energy levels and reduce fatigue.

Frequently asked questions