Vegans and Heart Disease: Two Dietary Components Vegans Need for a Healthy Heart


Eating a vegan diet reduces the risk of heart disease – at least according to some studies. This isn’t surprising since feasting on a plant-based diet that’s high in fiber and low in saturated fat reduces cholesterol levels. Plants also contain natural chemicals like saponins, flavonoids and phytosterols that are heart-healthy. But vegans aren’t immune to heart disease – and most are missing two components in their diet that are important for a healthy heart.
Vegans and Heart Disease

A vegan diet is low in omega-3 fatty acids and vitamin B12 – and no wonder. Vitamin B12 is found only in meat and dairy products, neither of which is part of a vegan diet. Low levels of vitamin B12 increase levels of homocysteine in the blood, which is linked with a greater risk of heart disease.

In addition, vitamin B12 deficiency can cause anemia and severe neurological damage that may be irreversible. A vitamin B12 deficiency doesn’t develop quickly since the liver can store it – but people who are vegans for years are at significant risk for low B12 levels.

Vegans get few omega-3 fatty acids in their diet since they’re mostly found in fatty fish, and vegans don’t eat fish. Studies show that omega-3s help to lower the risk of heart disease by reducing inflammation in blood vessels and by keeping platelets from clumping together to form clots. These „fishy oils“ also lower triglyceride levels and raise levels of HDL (the good cholesterol).

Another polyunsaturated fatty acid called alpha-linolenic acid, or ALA, can be converted to omega-3s, but this conversion is not very efficient. Walnuts, chia and flaxseed are good sources of ALA.

Supplements for Vegans for a Healthy Heart: The Bottom Line?

Vegans need omega-3s and vitamin B12 in their diet to help ward off heart disease. If you’re vegan, ask your doctor to check a B12 level. If it’s low, you may need monthly B12 injections. If not, take an oral B12 supplement to get the B12 that normally comes from eating meat and dairy products.

Omega-3s are a little more of a challenge to get from a vegan diet since they’re derived from fish. The best option is to increase the amount of ALA in your diet by eating more walnuts and flaxseed. This isn’t ideal since ALA isn’t readily converted to the omega-3s, so you’ll need several grams of ALA a day. To boost ALA, add two to three tablespoons of flaxseed to your cereal in the morning – and munch on a handful of walnuts.

Whatever you do, don’t ignore omega-3s and vitamin B12 if you’re vegan. You could pay for it with heart disease later.


Nutra-ingredients.com. „Vegan Diet Requires Omega-3 and B12 Boost“

Journal of the American College of Nutrition. Volume 17. No. 5. 1998.



Carnivore, Vegan, or Vegetarian: Which to Choose?


„You could never go without eating meat forever!“ „How in the world do you get protein as a vegan or vegetarian?“ „Humans are carnivores-we need meat!“ How many of these wonderful statements have you heard before that BASH the name of vegans or vegetarians? Yeah, right. For one, have you met a caveman lately? If you are a caveman and you „need meat“, that’s fine, but I’m a human. I am not in desperate need of food. Cave men ate meat because they could not get the protein from plants or fruits. We, as humans, have access to these things (thank you, Wal-mart and other grocery stores of America).
Over time, evolution has taken place. We have evolved to our own environment. Let me ask you something: what do you need in order to eat meat? Teeth! Yes, we have teeth! But our teeth are blunt and dull. Do you really think that if we went out and killed a cow without even cooking it or anything, that we could chew it? Mother Nature works in mysterious ways.

This evolves the question: vegan or vegetarian? Are both of them good for you? Do you need to take vitamins/minerals? Which one is better? No, you don’t need meat. Yes, if you don’t eat meat, you must take B12, an essential vitamin that can only be found in meat. Not a big deal. Studies have shown that cutting out animal product can significantly lower health problems. Think about it! What are you eating when you eat meat? Sad, hormonal animals. Do you really think cows like dying? Do you really think your body likes hormones and antibiotics put into it? Yeah, don’t think so. Common sense, people!

Now that we’ve got that business down, let’s talk about which to choose. Vegetarians, yes, are usually more healthy than the average person, especially if the eat organically. But when you cut out not only meat, but DAIRY products (like cheese) your health risks go down significantly and your butt will probably become a size smaller too! Dairy products are JUST AS BAD AS MEAT! Same cows, same hormones.

Go vegan! Listen, all you gotta do is take one stinking vitamin! Yeah, yeah yeah, food prices are expensive. But isn’t your health (and your butt) more important? Duh! Vegetarian=alright. Vegan=AMAZING! Carnivore=Yeah, not really a smart choice.



Beginner’s Guide to Veganism


Veganism is a diet that does not allow the person to eat or use any product related to an animal. This includes dairy products such as milk and cheese, eggs, seafood, honey, leather, meat, wool, poultry and fur. The most common reasons for a person to become vegan is because of ethical reasons, moral conviction, the environment, health or religious reasons. The main reason for a lot of people to turn to veganism is the methods used in factory farming and animal testing.
Turning the veganism isn’t as hard as most people think. If a vegan diet is planned properly it can be very beneficial to a person’s overall health. However some poorly planned diets mean that a person can have low levels if calcium, iodine, vitamin b12 and vitamin d. It’s always advised that vegans take supplements to help with this.

As a starting point when starting veganism, Take your favourite meals and make them vegan. A good example of this could be Chilli, replace the meat with vegan mince, or even add different types of beans to make it a Bean Chilli. Try putting Soy milk on your coffees or on your cereals. Quorn has a variety of different vegan meat substitute products. Depending on if you agree with convenience food, you could purchase ready meals to help you get an idea of what kind of meals vegans can have. There are many versions of vegan burgers, seafood’s and chicken products. These can be useful if you are trying to transition your children, as they will most likely want to eat products they know.

If you live with people who aren’t vegan, ask for a space in the fridge where you can keep all your vegan foods. This will make it so much easier for you to find your foods without getting mixed up with non vegan equivalents. You can buy vegan cheese, soya milk, and dairy free butter. You can still enjoy all the things you ate before you were vegan; you just need to find some equivalent. Local health food stores have hundreds of products that are vegan. Find a good multi vitamin; ask your local pharmacist or doctor if they can recommend any good supplements for your new diet. Remember to drink lots of water. 64 ounces of water a day is recommended. This will help cleanse your body of all the toxins. And be very beneficial for your system.

Buy some vegan recipe books. There are hundreds on the internet. Try checking your local bookstore or Amazon. There are hundreds of recipes from all over the world that are vegan. Enjoy and explore your new lifestyle choice!


The health benefits of Black Garlic

Black Garlic has immense health benefits with it, and as a result, it has garnered the attention of a lot of people who use natural medicines and also people looking for more organic ways to improve their health. This article discovers what science already now about the health benefits of black garlic and the blind spots where still a lot of research has to be done.

black garlic faq

The ultimate Black Garlic FAQ

What is Black Garlic? Black Garlic in the simplest term is a type of garlic which has been aged making it black by the process of fermentation. Black Garlic first appeared in the Asian Continent more specifically in Korea, and it was used as a food ingredient in their Cuisines and also used as a Health Product. Before Black Garlic was developed, Garlic was still extensively used as a medicine in virtually every era of human civilisation. Garlic was used by the Ancient Egyptians, the Greeks, and Indians, the Chinese, the Koreans and a host of other civilisations. Garlic was recognised because of its many health benefits and other medicinal values as such throughout history it has been associated with health and wellness. Black Garlic was developed by the Koreans primarily as a health product, and according to their Taoism mythology, it was rumoured to grant immortality and a host of other mystical powers. This made Black Garlic a very sought after commodity during the olden days. –> for more info check this article. Where to buy Black Garlic? As Black Garlic has gained immense popularity, demands have increased significantly. As a result, there are a lot of Black Garlic sellers both online and offline who claim to offer the best quality of Black Garlic. However, with the presence of a lot of sellers both online and offline, it can become quite confusing and challenging to select the sellers and the brands which give you the best quality. The best


How to make Black Garlic at home

Black Garlic is gaining immense popularity because of its many health benefits; however, it is also expensive at the same time. On top of that, the manufacturing process of Black Garlic adopted by Professional Black Garlic Makers seems very complex and somehow discourages one from trying it. However, the good news is that Black Garlic is very simple and easy to make and does not require any complex or expensive production methods. Black Garlic can be made in the comforts of your home and that too without the need for any expensive equipment. There are two easy and simple methods by which you can make Black Garlic at home, and they are as follows.


What is Black Garlic and how it is made

Black Garlic is obtained from Raw Garlic which is allowed to undergo the process of fermentation for not less than two weeks in a high temperature and humidity setting. This process turns the garlic cloves into a dark shade, while also giving them a sweet and earthy taste. Black Garlic has gained popularity because it has a lot of health benefits which range from keeping your cholesterol in check, boosting your immune system, preventing chronic diseases from cropping up etc. It is also an excellent source of antioxidants and vitamins which are needed to keep the body healthy.

vegan chocolate chip cookies

My Recipe for Amazing Vegan Chocolate Chip Cookies

These chocolate chip cookies are cruelty free-but they’re so delicious no one will be able to tell the difference. The secret is in using high quality vegan butter in the cookies (many vegan recipes substitute oil, which results in oily as opposed to rich cookies) and in the egg replacer, which enables the cookies to be fluffy instead of crisp. Ingredients 2 ¼ cup unbleached flour 1 tsp baking powder or baking soda ½ tsp salt 1 cup vegan butter (I recommend Earth Balance) ¾ cup unbleached sugar ¾ cup brown sugar 1 ½ tsp vanilla extract 2 Ener-G egg replacer 1 12 oz. package semi-sweet or dark chocolate chips This is how you make the most awesome vegan chocolate chip cookies in the world. Chances are you don’t have all of these specialty ingredients just laying around your pantry, so here’s some advice for when you go searching for them: For the flour and sugar, make sure you get unbleached, because some companies bleach their flour and sugar using animal bones. This is easily avoided by buying organic flour and sugar and checking the ingredients label. For the butter, Earth Balance is the best brand. It also has a handy way to measure out a cup of butter written on the package. Many stores do not carry the Ener-G egg replacer, even health food stores. Check at smaller stores and if all else fails, ask if they can order it for you. As for the chocolate chips, many dark

recipes vegan french fine dining

Spicy Low Fat French Cuisine for Restricted Diets: Dairy, Egg and Chemical Free Recipe

Liver cleansing recipes can seem difficult to find with all the restrictions on eggs, dairy, red meat and chicken as well as all the chemicals and other additives. If we look to other cultures for ideas we may be surprised at exactly how much variety is available for those on restricted diets. French cuisine is not something we would normally associate with dieting since it is renowned for being very rich and decadent. However towards the south of France the food becomes Mediterranean, and in the southwest corner it also becomes spicier due to the influence of the Basque people. The village of Espelette in the Basque mountains is famous for its hot red chilli peppers or pimento, le piment d’Espelette. One classic recipe from this region is Piquillos a la Basquaise. Piquillos are the whole red peppers stuffed with a mix of potato, salted cod, onion, dried pimento, garlic and herbs called a brandade. The stuffed peppers are cooked in the oven with a spicy tomato sauce. Everything in this recipe is suitable for those on a liver cleansing diet, but can be easily modified to suit blood type A diets, vegetarians and vegans. Blood type A people should eliminate the tomatoes and instead make the piquillos with red paprikas, and substitute the potato with rice or other choice. Vegetarians and vegans just need to eliminate the fish and substitute with another vegetable such as eggplant. While the traditional recipe uses the salted cod morue, you can use any

low carb vegan how to

How to be a low carb vegan

Low carb diets are not merely fads, if done properly they can be a part of a very healthy lifestyle that can not only control your weight but provide you with steady energy levels, clearer skin and a healthier body. That being said, what if you want to try a low carb lifestyle but believe you can’t because you eat a vegan (plant only) diet? Well, think again. I can show you just how you can cut down significantly on the carbs you consume without touching a single animal product. Vegans have a good starting position when it comes to a low carb diet Now, first realize that most plant foods contain at least a very minimal amount of carbs. However, a low carb lifestyle can still work excellently with this fact of life. There is no need for you to remove ALL carbs from your diet. All you need to do is drastically cut back the amount relative to what you normally eat. In addition, many of the carbs in plant foods are simply from the presence of fiber which has no bearing on the total net carb content of a food. In other words, your body can’t digest them and they won’t hurt your diet. Variety is king To successfully follow a low carb vegan diet, you need to make sure you are consuming a wide variety of foods. In reality, this isn’t hard at all because there are countless veggies, nuts, seeds, legumes and other miscellaneous low