According to Gallup’s latest Consumption Habits poll, about 4% of Americans say they’re vegetarian. Another 1% say they’re vegan. Though fewer than 5% of US adults follow either approach, more people are considering the benefits of prioritizing nutritious plant foods.
Following a healthy plant-based diet may improve your heart health, reduce your risk of cancer, and boost your mental health. With a plant-based food grocery list and a few recipes, you can improve your senior diet! Read on to discover the best vegan foods for better senior nutrition.
Vegan Benefits
There are different interpretations of following a plant-based diet, including:
- Vegetarian
- Vegan
- Raw vegan
- Flexitarian
Vegetarians may consume milk, cheese, and eggs. However, they don’t eat meat, including chicken, pork, and beef. Instead, they consume plant-based proteins.
Vegans forgo animal products altogether (including cheese, honey, and milk). They exclusively eat plants.
Those who follow a raw vegan diet only eat raw, plant-based foods. For someone new to this lifestyle, however, a flexitarian diet may be easier.
Following a flexitarian diet allows for more flexibility. You can reduce your meat intake while filling your diet with more plants and whole foods.
Vitamin B12 is derived from animal products like red meat, eggs, and dairy. A vitamin B12 deficiency is more common in older patients. If you’re concerned about a vitamin deficiency, follow the flexitarian method.
Before choosing between these options, consult a doctor. They can help you make an informed decision with your health needs and concerns in mind. Here are a few ways following a plant-based diet may benefit your health.
Lower Blood Pressure
High blood pressure (hypertension) may increase your risk for:
- Stroke
- Type 2 diabetes
- Heart disease
Following a healthy plant-based diet may reduce your blood pressure and risk for these conditions. A meta-analysis concluded that people who followed a vegetarian diet had lower blood pressure on average than those who ate plants and meat.
Improved Heart Health
When heated in excess, the saturated fat in meat can contribute to heart issues. Reducing your intake of red meat and consuming more plant-based proteins could benefit your heart health.
A study published in the Journal of the American Heart Association determined that a plant-based diet may reduce the risk of developing cardiovascular disease by 16%. A plant-based diet could reduce the risk of dying from cardiovascular disease by 31%.
As you build your plant-based food grocery list, choose fruits and vegetables that are rich in antioxidants. These foods can reduce inflammation and benefit your heart health:
- Leafy green vegetables
- Yellow vegetables
- Berries
- Whole grains
- Walnuts
- Fatty fish
- Tomatoes
- Extra virgin olive oil
Try to limit your intake of processed foods, refined sugars, and processed meats. These pro-inflammatory foods may contribute to heart disease.
Type 2 Diabetes Prevention
More fat tissue makes cells more resistant to insulin, making weight a major risk factor for type 2 diabetes. Following a plant-based diet may help prevent type 2 diabetes.
A diet high in plants and low in animal products may reduce oxidative stress and inflammation.
Weight Loss
Weight loss can be a byproduct of swapping processed foods for nutritious whole foods. Whole grains and vegetables are low on the glycemic index and are digested more slowly.
Fruit contains fiber and antioxidants, which can prolong fullness. Adding more whole foods to your senior diet and following a fitness program could help you lose weight.
Decreased Cancer Risk
Fruits, vegetables, nuts, whole grains, and seeds can provide cancer-protective nutrients. These include phytochemicals, fiber, vitamins, and minerals. Following a plant-based diet may help reduce your risk of cancer.
Mental Health
Short-chain fatty acids are released when we eat certain plant foods, including:
- Onions
- Broccoli
- Garlic
- Cabbage
- Brussels sprouts
This can stimulate serotonin production. Serotonin is the feel-good hormone that regulates our moods. Eating more nutritious plant foods may improve your mood and mental health.
A meta-analysis indicates that increasing our consumption of fruits and vegetables may help reduce the risk of cognitive impairment and dementia. A plant-based diet may help slow the progression of Alzheimer’s.
Fruits and vegetables are rich in polyphenols. These compounds may help reverse cognitive decline.
Your Plant-Based Food Grocery List
Now that you’re aware of the potential vegan benefits, let’s improve your senior nutrition! Here are a few whole foods to add to your plant-based food grocery list. For more help improving your diet, explore your senior living community’s dining program.
Fruits
Consuming more fruit can improve your nutrient intake. For example:
- Blueberries
- Apples
- Raspberries
- Kiwi
- Peaches
- Watermelon
- Bananas
You can eat fruit for dessert to satisfy sugar cravings. Consider mixing them into a morning smoothie or adding yogurt for protein.
When eating fruits and vegetables, try to eat the rainbow. Choose foods of different colors. Each color represents a different nutrient.
Vegetables
Choose leafy green vegetables like:
- Bok choy
- Kale
- Watercress
- Mustard greens
- Spinach
- Kale
These greens are high in calcium and iron. Along with fruit, they can boost your nutrient intake.
Healthy Fats
Add healthy fats to your diet, including:
- Olive oil
- Olives
- Nuts and nut butters
- Avocados
- Seeds
Healthy unsaturated fats may help improve your heart health. They could help lower bad cholesterol, reducing your risk of heart disease.
These fat sources may help reduce inflammation. The omega-3 fatty acids in olive oil can ease inflammation associated with other health conditions.
Whole Grains
Whole grains are a great source of complex carbs, iron, B vitamins, and fiber. Consider:
- Quinoa
- Spelt
- Teff
- Amaranth
These high-protein options can support a healthy senior diet. You can add more protein to your favorite dishes with nutritional yeast or algae like spirulina.
Plant-Based Protein
For protein, consider tofu, tempeh, and seitan. Hemp, chia, and flaxseeds are additional sources of protein and omega-3 fatty acids.
Try calcium-fortified plant milk or yogurt to meet your recommended daily calcium intake. Choose varieties with vitamins B12 and D.
Senior Nutrition: Your Healthy Plant-Based Diet
Following a healthy plant-based diet can protect your heart and offer other amazing benefits. For help with your plant-based food grocery list, visit Seaton Voorhees, the best senior living community in Voorhees, NJ.
We offer personalized, attentive care alongside a combination of senior lifestyle programs and amenities. Discover a stress-free lifestyle full of relaxation, recreation, and fun. Contact us now to schedule your tour!
