As rates of obesity, heart disease, cancer, diabetes, hypertension, and other life-threatening conditions skyrocket, many researchers and medical experts come to the same conclusion: A vegetarian diet can help protect your health and even reverse some diseases, including the most common one—heart disease.

Beating Heart Disease

In the typical american and european diet, animal products are the main source of saturated fat and the only source of cholesterol.
By avoiding meat, eggs, and dairy, we can greatly reduce the amount of saturated fat and all the cholesterol that contribute to heart disease. In one study, a low-fat, highfiber, near-vegan diet combined with stress reduction techniques, smoking cessation, and exercise actually reversed atherosclerosis, the hardening of the arteries.

Preventing Cancer

Breast cancer rates are dramatically lower in countries that follow plant-based diets; but, when those same populations include more animal products in their diets, cancer rates increase. Typically, vegetarians have lower rates of colon cancer than non-vegetarians, and a recent study found that a low-fat, vegetarian diet with routine exercise can help stop and even reverse prostate cancer.

Avoiding Obesity

Obesity is an epidemic in the United States and Western Europe. A low-fat, vegetarian diet with moderate exercise can take off—and
keep off—the weight. In fact, on average, vegetarians are leaner than omnivores. For more information, see Eat More, Weigh Less, by Dean Ornish, M.D.

Strengthening Immunity

Nearly 80 percent of all factory-farmed animals receive antibiotics to promote growth and minimize illnesses common in intensive confinement animal agribusiness practices. As a result, antibiotic-resistant bacteria strains, such as salmonella and E.coli, are increasingly found in animal products, jeopardizing the ability of antibiotics to treat human infections. The World Health Organization, the American Medical Association, and other health advocates are calling for the reduction or termination of this antibiotics use.

Vegetarians have been reported to have lower body mass indices than non-vegetarians,
as well as lower rates of death from ischemic heart disease; vegetarians also show lower blood cholesterol levels; lower blood pressure; and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer.

— The American Dietetic Association, Journal of the ADA, June 2003, Vol. 103, No. 6

Is milk a natural?

Our bodies have no natural need for cows’ milk. We weren’t designed with some odd flaw requiring us to drink the milk of other animals. Yet humans are the only animals who drink another species’ mother’s milk. Indeed, just as dogs’ milk is intended for puppies, rats’ milk for baby rats, and humans’ milk for human infants, cows’ milk is for calves. Our bodies treat cows’ milk as an invader, and including
milk and other dairy products in our diets is linked to many health problems.
Milk is touted for building strong bones, yet some research shows otherwise. Harvard School of Public Health’s Nutrition chairman Walter Willet, M.D., M.P.H., Dr.P.H., writes: “Interestingly, many long-term studies have now examined milk consumption in relation to risk of fractures. With remarkable consistency, these studies do not show reduction in fractures with high dairy product consumption. The hype about milk is basically an effective marketing campaign by the American Dairy industry.”
Risk of osteoporosis can be lowered by reducing sodium intake, eating more fruits and vegetables, exercising, and getting enough calcium from plant foods and vitamin D from sunlight or fortified sources.

Some people may worry about how easily a vegetarian diet can provide all of the protein we need. The fact is, you don’t need a nutrition degree to have a well-balanced diet with vegetarian foods. Combining of vegetarian foods isn’t necessary to get more than enough protein. Eating an adequate number of calories per day made up of any normal variety of plant foods gives us all the protein our bodies need. Although there may be potentially less protein in a vegetarian diet, this is actually an advantage. Excess protein has been linked to
kidney stones, increased calcium excretion (which could lead to osteoporosis), some cancers, and possibly heart disease. A diet centered on beans, whole grains, and vegetables contains adequate amounts of protein without the “overdose” most meat-eaters get.
See the chart below for good sources of protein.

While there are many health benefits to vegetarian eating, merely removing animal products from your diet doesn’t automatically ensure good health. As with any diet, it’s important to know some basic nutrition information. Staying physically active, avoiding foods high in saturated fat and cholesterol, and eating lots of fresh fruits and vegetables is good advice for anyone, vegetarian or omnivore. Fortunately, this isn’t hard for most vegetarians.
However, there are some key nutrients to look out for:

essential omega-3 fatty acids: These fatty acids are important for a variety of reasons—including maintaining good heart and cardiovascular health—and it’s important to have a reliable source. Vegetarian foods with omega-3 fatty acids include walnuts, ground flax seeds, flax oil, hempseed oil, canola oil, and supplements.

vitamin B-12: When non-vegetarians consume animal products, they also ingest this vitamin that is made by bacteria in some animals’ bodies. Vegetarians can take a common multiple vitamin or B-12 supplement, or enjoy fortified cereals or soymilk to get a reliable source of B-12.

vitamin D: Vitamin D may be more important than calcium for good bone health. Our bodies make the vitamin when we’re exposed to the sun. Spending some time outdoors everyday without sunscreen and, during the winter months, eating vitamin D-fortified foods or taking a supplement is a good idea for all, vegetarian or not.