Eat more fruits and vegetables. Load up on leafy greens. Choose whole foods. Follow a plant-based diet.

You’ve heard the advice before. But does eating this way really make a difference? Yes, yes it does.1

Here are FIVE reasons to eat more fruits, vegetables, whole grains, nuts, seeds, and legumes…

1. Support weight management

Fruits, vegetables, and other plant-based foods are low in calories and high in vitamins, antioxidants, and other nutrients. Eating more plant-based foods can support weight management and help control hunger.

2. Control blood sugar levels

Plant-based foods with a low Glycemic Index take longer to digest and help control blood sugar levels. Research shows that following a plant-based diet can help treat and prevent type 2 diabtes.2

3. Improve heart health

Heart disease is the leading cause of death in the United States, yet it’s largely preventable. Poor eating habits over time are a primary cause.

In a Johns Hopkins University study, researchers found that people who ate the most plant-based foods cut their risk of dying from heart disease by 32 percent.3

4. Lower blood pressure

Your blood pressure should be less than 120/80.

But what if it’s not? You have elevated or high blood pressure. It’s the leading risk factor for heart attacks and strokes.

One recent study found that eating more plant-based foods lowers blood pressure and reduces the risk for heart attack, stroke, and early death.4

5. Prevent cancer

After heart disease, cancer is the leading cause of death in the United States.

But eating more plant-based foods can dramatically lower the risk for cancer and other diseases.

One study found that eating 7.5 fruits and vegetables a day lowered the risk of dying from cancer by 13 percent.5

Hungry for better health?

Eat more plant-based foods. This includes:

    • Fruits and vegetables: Berries, broccoli, citrus fruits, spinach, etc.
    • Whole grains like brown rice, steel-cut oats, and whole-grain bread.
    • Legumes like lentils, black beans, and pinto beans.
    • Nuts. Try unsalted walnuts, almonds, and cashews.
    • Seeds. Try pumpkin, ground flax, and sesame.

You don’t have to become a vegetarian or a vegan. But eating more plant-based foods will improve your health, lower your risk for disease, and help you feel better.

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