The Power Plate for Cardio Health

Arteries are the blood vessels in your body that pump the blood away from your heart and through your body. Damage can occur to your arteries because of high cholesterol, high blood sugar and high blood pressure. Additionally, atherosclerotic plaque can build up in your arteries increasing your risk for a cardiovascular event.

This is a serious topic but your health is serious. Luckily there are some things you can do. With a vegetarian diet, exercise and stress reduction you can keep the blood pumping smoothly through your arterials. This was made evident in a longitudinal study reported that the progression of atherosclerotic was slowed and even reversed. (1)

There is such an abundance of evidence that a vegetarian diet is superior to non-vegetarian diets that the Academy of Nutrition and Dietetics reported in a position paper that vegetarian diets reduce the risk of cardiovascular disease. (2)

Follow these Sustainable Power Plate rules and go vegetarian with style: (3)

  1. Make 25% of your plate fruit
  2. Make 25% of your plate vegetables
  3. Make 25% of your plate legumes
  4. Make 25% of your plate whole grains

Proceed forward with your vegetarian diet with confidence because you will have enough of the protein, vitamins and minerals your body needs if you include foods from the list below.

Protein: legumes, quinoa, cottage cheese, tofu, yogurt, eggs, peanut butter, nuts and seeds

Vitamin B-12 such as: yogurt, milk, cheese, Brewer’s yeast, fortified soy beverage

Calcium: dark leafy greens, broccoli, legumes, fortified almond beverage, milk, and yogurt

Iron: dark leafy greens, prunes, raisins, blackstrap molasses, and iron fortified foods.

Zinc: Wheat germ, cashews, pumpkin seeds, mushrooms, and chickpeas.

You get to define what being healthy means to you, just make sure it includes aerobic physical activity, stress relief and a plate of healing foods.



  1. Ornish, Dean. “Intensive Lifestyle Changes for Reversal of Coronary Heart Disease.” Jama 280.23 (1998): 2001. Web.
  2. Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics. 2016;116(12):1970-1980.
  3. “Dietary Guidelines: The Sustainable Power Plate.” The Physicians Committee. N.p., 28 July 2015. Web. 02 June 2017.



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This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.




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