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Staples in A Plant Based Diet

Eating a plant based diet or including more plants in your diet is a great way to promote heart health and weight loss. Eating all or mostly veggies can be cost-effective, sustainable, and planet friendly. Having these foods in your diet are vital to keeping your body healthy:

Almonds and Nuts:

Nuts are rich in nutrients and protein. Fiber rich nuts are shown to improve gut health by affecting the micro biome and bacteria in the colon. Studies show that nuts lower cholesterol as well.

Beans and Legumes:

Beans are rich in complex carbs. They have a ton of vitamins, minerals, and protein. Beans are rich in fiber and aid in digestion.

Whole grains:

Grains like whole wheat, barley, quinoa, millet, rye and brown rice contain the entire grain kernel which provides you with heart healthy fats, fiber, and vitamins and minerals. Whole grains have shown to reduce risks of heart disease.


Hemp, chia, and flax seeds contain omega-3 fatty acids which have been shown to cut bad LDL cholesterol and reduce blood pressure. These seeds are also a great source of fiber and plant based protein.


Soy is a great source of plant protein. It is proven to lower cholesterol. They contain many more health benefits including: fiber, essential vitamins and minerals, and all nine amino acids. Soy comes in a variety of forms like tofu, tempeh, and edamame.

Herbs and Spices:

Spices come with multiple benefits and taste. Oregano is an anti-bacterial agent. Chili peppers can ease pain. Turmeric is and anti-inflammatory agent. Many more spices contain healthy benefits and pluses.

Plant based milks:

Almond, soy, coconut, and hemp milk all contain nutrients that are beneficial to your health. These include protein, omega fatty acids, calcium, magnesium, and vitamins.

Fruits and Vegetables:

These are the most important part of any diet. Produce is rich in vitamins, minerals, antioxidants, and polyphenols

Centers for Disease Control and Prevention says,”Eating healthy, exercising regularly, avoiding tobacco, and receiving preventive services such as cancer screenings, preventive visits and vaccinations are just a few examples of ways people can stay healthy. The right preventive care at every stage of life helps all Americans stay healthy, avoid or delay the onset of disease, keep diseases they already have from becoming worse or debilitating, lead productive lives, and reduce costs.” A professional broker can guide you through the process of choosing benefits including preventative health care. Call Cosmo Insurance to receive a quote for health insurance plans or life insurance plans. 732-363-3888.