The groundbreaking book, The China Study, authored by Dr. T. Colin Campbell, reveals what can be described as a startling, yet wholly intuitive, relationship between nutrition and disease. Dr. Campbell found that a whole-foods, plant-based diet can not only lower your risk for certain diseases, it can reverse their progression.
The 20-year China Study allowed Campbell to test and compare laboratory findings against a participating human population. Across China, over 100 villages participated – and the findings were consistent: a high consumption of animal-based foods is associated with more chronic disease, while those eating primarily a plant-based diet were the healthiest.
The key of this nutritional dietary overhaul: avoiding meat, dairy and processed foods.
Animal protein, including fish, delivers a heavy dose of saturated fat and cholesterol, which can put you at risk for heart disease. Saturated fats raise your cholesterol and, over time, attack arteries leading to strokes and heart attacks. As a source of omega-3 fatty acids, fish has long been touted as one of the staples of a healthy diet, however 15-30% of fish is saturated fat.
Instead, get protein from beans, like pinto beans, black beans and kidney beans. Beans also contain soluble fiber that helps lower cholesterol. Click here for recipe ideas featuring the cholesterol-fighting power of beans.
Whole grains, such as quinoa, amaranth and millet are also good sources of protein. Nuts, including walnuts, pistachios and almonds are all high in protein.
You can also get protein from vegetables. For instance, broccoli is 30% protein in addition to containing highly absorbable calcium.