A plant-based diet is a powerful way to achieve good health!
Image from Clinton Foundation
[After changing my diet to plant-based], all my blood tests are good, and my vital signs are good… and I also have more energy.
Bill Clinton, Former US President
Interview with CNN From Omnivore to Vegan
I was diagnosed with an autoimmune disease, and I wanted to maintain my performance on the court. Once I started [a plant-based diet], I fell in love with the concept of fueling your body in the best way possible.
Plant-based diets have been shown to support health, including a lower risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity.
Harvard Health Publishing, Harvard Medical School
DIABETES
“1 in 3 Malaysian adults will likely be diabetic by 2025.”
- Ministry of Health, Malaysia
Diabetes: Disease of the 21st century with over 460 million people worldwide in 2019.
- International Diabetes Federation
"A plant-based diet is very healthful in reducing the risk of type 2 diabetes"
Dr. Qi Sun, Harvard T.H. Chan School of Public Health, USA
"In a study funded by the National Institute of Health, we determined that a plant-based diet controlled blood sugar three times more effectively than a traditional diabetes diet that limited calories and carbohydrates."
Dr. Neal Barnard, Physicians Committee, USA
Know where you stand
Pre-diabetes
Do you have signs of frequent urination, constant thirst, hunger, weight loss and tiredness? Your blood sugar might be higher than normal. Change to a plant-based diet and do regular exercise before becoming diabetic.
Type 1 Diabetes
This is a chronic condition due to a dysfunctional pancreas. It usually appears during childhood or your teen years.
Type 2 Diabetes
About 90% of diabetics are of this type. Tendency to develop Type 2 diabetes increases if you :
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are overweight
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are not physically active
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have high blood pressure (hypertension)
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have high cholesterol
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have close relatives with the same condition
HIGH BLOOD PRESSURE
High blood pressure, or hypertension, is common among Malaysians with at least 1 in 3 above age of 18.
- Ministry of Health, Malaysia
It is the main cause of heart attack and stroke, the top two killers for both men and women in Malaysia.
“These diets [plant-based diets] are rich in fiber, vitamins, and minerals that help lower blood pressure and LDL (bad) cholesterol, reduce the risk of diabetes, and help you maintain a healthy weight, all of which can lower your risk of heart disease.”
By Harvard Health Publishing, Harvard Medical School
“A plant-based diet can reduce blood pressure and lower the risk for heart disease.”
Dr. Neal Barnard, Physicians Committee, USA
Know the facts
Normal blood pressure is below 120/80 mmHg, but high blood pressure is higher than 130/80 mmHg.
The common risk factors that increase your blood pressure are:
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Unhealthy diet
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Being obese or overweight
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Diabetes
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High cholesterol
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Physical inactivity
Controlling your blood pressure is very important because high blood pressure could lead to a heart attack, stroke, and other problems.
Lifestyle factors including plant-based diet are the best way to address high blood pressure.
OVERWEIGHT
Malaysia is the “fattest” country in Asia, with nearly half the Malaysian adult population overweight or obese.
- World Health Organization (WHO)
Obesity can lead to serious and potentially life-threatening illnesses like cardiovascular disease, diabetes, stroke, and some cancers.
“Plant-based diets are nutrient dense, consistent with dietary guidelines, and could be recommended for weight management without compromising diet quality.”
By Journal of the America Dietetic Association
“A Physicians Committee study tested a plant-based diet in a group of 64 women. Participants followed two simple rules: They set aside all animal products and kept oils to a minimum. They lost about half a kg per week, without calorie counting or exercise. After two years, they maintained the weight loss.”
By Physicians Committee, USA
Know where you stand
Check your body mass index (BMI) using the BMI calculator.
BMI over 25 is considered overweight. BMI over 30 is considered obese.
A healthy BMI (18.5-25) is important as those whose BMI fall within the overweight or obese ranges are at higher risk of many diseases and health conditions, including the following:
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High blood pressure (Hypertension)
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High LDL (bad) cholesterol
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Type 2 diabetes
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Coronary heart disease and stroke
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Osteoarthritis (a breakdown of cartilage and bone within a joint)
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Sleep apnea and breathing problems
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Many types of cancer
Plant-based diets are a healthy and sustainable way to lose weight.
HIGH CHOLESTEROL
About 50% of Malaysian adults have high cholesterol.
- Ministry of Health, Malaysia
High cholesterol is one of the main risk factors for heart disease, a leading cause of death among Malaysians.
“After 4 weeks, the participants eating the plant-based diet, reduced their LDL (bad) cholesterol significantly more than the participants consuming a standard low-fat diet.”
From Effects of a Plant-Based Diet on Plasma Lipids, Stanford School of Medicine, USA
“Plant-based diets are associated with decreased total cholesterol, low-density lipoprotein cholesterol, and high-density lipoprotein cholesterol.”
From Association between Plant-Based Diets and Plasma Lipids, Nutrition Review, 2017
Know the facts
Cholesterol is a wax-like substance produced by the liver. Our bodies produce sufficient cholesterol to meet our needs, so we don’t need to consume extra cholesterol through our diets.
The ideal blood cholesterol level is below 5.2mmol/L. At that level, heart disease is considered unlikely.
Unfortunately, nearly half of Malaysian adults have cholesterol levels that are greater than 5.2mmol/L.
People can reduce their cholesterol levels dramatically by following plant-based diets - drastically reducing saturated fats, trans fats.
Plants are very low in saturated fat and free of cholesterol. They are also rich in soluble fiber, which helps lower cholesterol.
IMMUNE SYSTEM
With the ongoing global Covid-19 concerns, it is more critical than ever to ensure our body is equipped with a strong immune system that defends against viruses and prevents us from becoming sick.
A plant-based diet, among other lifestyle measures, improves your immune system.
“Plants give your body what it needs to help fight off infection.”
“A plant-based diet strengthens your immune system to protect you against germs and microorganisms.”
From 5 benefits of a plant-based diet, MD Anderson Cancer Center
HEALTH AND WELL-BEING
In Malaysia, there has been a three-fold increase in mental health problems over the past 20 years.
- National Institute of Occupational Safety
and Health (NIOSH)
"The cost of preventing a disease is cheaper than treating someone at hospitals or clinics"
- Ministry of Health, Malaysia
“A low-fat plant-based diet - combined with 'educational interventions' - can significantly improve psychological well-being and general quality of life.”
By Journal BMJ Open Diabetes Research and Care
“An increasing number of footballers - including Barcelona great Lionel Messi and Arsenal full-back Hector Bellerin - have adopted a solely plant-based diet.”
From BBC Sport, 2020