The Nutrition Plan That Will Save Your Life

Believe it: Three simple, cost-effective changes can help prevent and reverse heart disease, and reduce the risk and progression of cancer. The facts will have you overhauling your kitchen, your eating habits and your bill of health.

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Dairyless Calcium, Potassium and Vitamin D

It may surprise you, but meat isn’t the highest source of bad fat. That title goes to dairy. Additionally, casein, a protein found in milk, has been linked to the growth rate of cancer. Give up dairy without depleting your supplies of calcium, potassium and vitamin D.

Boost your diet with leafy green vegetables, like collards, Brussels sprouts, kale and broccoli, for calcium, and fruit, like oranges, for potassium.

Sunlight is the natural and best source of vitamin D. The vitamin D found in milk is artificially added – you’ll notice that products will boast of being “vitamin D fortified.” Soy, almond, rice and oat milk can also be fortified with vitamin D, and they are lower in saturated fat than dairy milk.

The Ultimate Diet Don’t: Processed Foods

Processed foods are stripped of nutrients and injected with sugar, salt and trans-fats, three substances that lead to obesity, diabetes, cancer and heart disease. Swap out these health saboteurs in favor of whole grains, including bread, pasta and seeds. Ditch processed sweets for fresh fruits – and enjoy as much as you like.

It’s important to remember that added vegetable oils, like olive oil, can be considered processed. Get creative with your cooking and experiment with lemon and lime juices, vinegar and spices. Plant-based foods contain natural oils, so added oils aren’t necessary during cooking.

This type of eating isn’t a diet; it’s a nutritional commitment. While vegans avoid animal and dairy products, they don’t ideologically avoid processed foods like potato chips.