Tips for Enjoying a Vegetarian (Jae) Diet for a Healthy Mind and Heart
Vegetarian (Jae) Food: Good for the Heart?
Vegetarian, or Jae food contains no meat or animal products and excludes strong-smelling vegetables. It focuses on vegetables and plant-based proteins, which generally have lower fat content than animal fat. For this reason, Jae food is often seen as healthy and unlikely to negatively affect long-term health.
However, one important consideration is how the food is prepared. Some dishes may be deep-ried, stir-fried with a lot of oil, or include pickled vegetables with high sodium content. Foods that are both oily and salty can potentially have long-term negative effects on heart and vascular health.
Helpful Tips for Eating Jae (Vegetarian) to Stay Healthy and Nourish the Mind and Spirit
Tips for Eating and Choosing Jae (Vegetarian) Food for Heart Health
1.Choose restaurants with a variety of options: Focus on dishes like soups, stews, stir-fries, or salads made with fresh vegetables rather than pickled ones.
2.Limit fried dishes: Keep fried items to no more than one per day.
3.Manage high-fat curries: If you buy a curry with high fat, refrigerate it first and remove the oil layer on top before reheating.
4.Reduce excess oil and salt: Avoid pouring curry, soup, or stir-fry sauce over rice; use utensils to serve food instead.
5.Prioritize fresh vegetables: Fresh veggies over pickled ones help reduce sodium intake.
6.Include a source of protein in every meal: At least one protein-rich dish per meal helps you feel full.
7.Stay hydrated between meals: Vegetarian meals often emphasize carbs and vegetables, which may make you feel full quickly but hungry later. Sip water throughout the day.
8.Healthy snacks: Opt for fresh fruit (about one handful) with water instead of baked goods.
9.Soy milk as a snack: Choose low-sugar, calcium-fortified soy milk for satiety. You can alternate with other plant-based milks, keeping in mind protein and calcium content.
10.For patients on warfarin: Consult a doctor, as increased vegetable intake may affect the medication’s effectiveness.
Source : Thonburi Rajyindee Hospital
**Translated and compiled by ArokaGO Content Team
Independent Writer
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