Plant Based Diet May Improve Heart Health, Lower Cancer, Kidney Disease Risk

 Recent research suggests that a plant-based diet may help lower the risk of prostate cancer and heart disease.

Other studies have shown that the Portfolio diet may help reduce the risk of death from heart disease.

A new study found that following a plant-forward diet may help reduce the risk of chronic kidney disease (CKD).

A plant-based diet focuses on foods that are primarily from plants. This is more than just fruits and vegetables; it includes nuts, seeds, legumes, whole grains, and oils.

Plant-based diets don’t necessarily mean you can’t ever eat meat or dairy. Following these eating patterns simply means you choose more foods derived from plant sources.

Research has shown that adhering to plant-based or plant-forward diets may have various health benefits.

A 2024 review found that following a vegetarian or vegan diet may help reduce the risk of ischemic heart disease, prostate cancer, and gastrointestinal cancer.

A study from 2025 shows that following the Portfolio diet may help lower the risk or delay the onset of  cardiovascular disease. The findings also suggest this dietary pattern may lower the risk of mortality.

Meanwhile, a new study published  found that adhering to the EAT-Lancet planetary diet helped reduce the risk of chronic kidney disease (CKD).

Here’s what you need to know about the health benefits of plant-based and plant-forward diets.

Plant-based diet may reduce cancer risk

The 2024 source found that following a vegetarian or vegan diet can help reduce the risk of gastrointestinal cancer, prostate cancer and heart disease.

The findings also suggest this eating pattern could help improve cardiometabolic risk factors, such as:

elevated lipids

blood sugar

body weight 

BMI

inflammation 

The researchers reviewed 48 studies spanning 23 years. When they compiled the data, they found a strong association between vegan and vegetarian diets and cardiometabolic risk factors.

However, the review’s findings had limitations, including variations in diet, patient demographics, and study length.

While this review focused on vegetarian and vegan diets, some experts caution that these diets may not be the best way to eat a plant-based diet.

“Research shows that vegan and vegetarian diets are often deficient in essential fatty acids — such as EPA and DHA— Vitamin B12, Vitamin D, and iodine. These are all important nutrients for human health,” said  a registered dietitian nutritionist, who was not involved in the review.

Krisht told Healthline that a flexitarian diet may be a better option for following a plant-based eating plan, as it can help you get all the vital nutrients you need.

A flexitarian diet emphasizes plant-based proteins while occasionally adding animal-based proteins.

Plant-based diet may lower heart disease risk

A 2025 study found that the Portfolio diet helps lower cardiovascular disease risk, including stroke and heart disease.

The Portfolio diet may also reduce the risk of mortality from cardiovascular disease and coronary heart disease.

The researchers found that moderate adherence to the Portfolio diet could decrease the risk of death from cardiovascular disease by 12% and coronary heart disease by 14%.

Moderate adherence also lowered overall mortality by 12%.

However, the study also found that the closer a person adhered to the diet, the greater the increase in those numbers.

For cardiovascular disease, the risk of death decreased by 16% for those who followed the diet the closest compared to those who adhered the least, and for coronary heart disease by 18%. Overall mortality dropped by 14%.

The Portfolio diet gets its name because it calls for substituting foods already in your diet with those from a “portfolio” of cholesterol-lowering ingredients that fall into four categories:

• Soy/plant proteins: These help to displace saturated fat, while also helping to lower cholesterol.
• Plant Sterols: These block cholesterol absorption.
• Tree nuts: These provide heart-healthy unsaturated fats.
• Soluble fiber: It binds and removes bile and cholesterol.

Erin Sheenan, a cardiovascular dietitian told the combination of ingredients included in the Portfolio diet create an “additive” effect in lowering cholesterol. Sheenan wasn’t involved in the study.

“When it comes to looking specifically at lowering (bad) LDL cholesterol, that’s where the portfolio diet really shines,” she said.

“What we’re doing with this diet is combining a whole bunch of these foods to compound on top of each other and maximize that LDL-lowering effect.” 

Plant-based diet and kidney disease prevention

Chronic kidney disease (CKD) affects about 10% of the global population, according to 2022 information. It’s estimated to become the fifth leading cause of death worldwide by 2040.

A recent study found that following the EAT-Lancet planetary diet was associated with a reduced risk of CKD.

“These findings aren’t surprising given the well-established benefits of nuts, vegetables, and legumes for kidney health,” said  a preventive cardiovascular dietitian at Entirely Nourished, who was not involved in the study.

“These foods provide fiber, potassium, magnesium, antioxidants, and plant compounds that help reduce inflammation, oxidative stress, and excess acid load in the diet, all of which can strain the kidneys over time,” she told Healthline.

This study was based on the UK Biobank. It involved 179,508 eligible participants ages 40 to 69 from England, Scotland, and Wales. The dietary information was collected through a questionnaire. Over the median follow-up of 12 years, 2.7% of participants developed CKD.

“Greater adherence to the EAT–Lancet planetary health diet was significantly associated with a reduced risk of incident CKD,” study co-author Xianhui Qin, MD, of Nanfang Hospital and Southern Medical University in Guangzhou, China, said in a press release.

“This protective association was particularly evident among individuals with low residential green space exposure and specific genetic variants,” Qin continued.

The EAT-Lancet planetary health diet stands out from other plant-based diets by encompassing both human health and environmental sustainability. It emphasizes fruits, vegetables, and legumes, as well as some meat and dairy, and limits added fats and sugars.

“A plant-forward, minimally processed diet helps keep blood pressure, cholesterol, and blood sugar in a healthy range, which is critical since hypertension and diabetes are the leading causes of kidney damage,” Routhenstein said.

“Better control of these factors lowers pressure inside the kidneys’ filtering units and slows the wear and tear that can lead to chronic kidney disease. This way of eating also supports healthier blood flow and lowers inflammation, helping the kidneys filter waste more efficiently over time,” Routhenstein concluded.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Here's Why You Must Make Sure You Get Enough Vitamin B12!

Getting the proper amount of B vitamins is essential to your overall health, and vitamin B12 is one that benefits your whole body. Below you’ll find 8 ways in which this essential vitamin benefits your body. 

 

1. Improved Heart Health

Vitamin B12’s role in promoting heart health often gets overlooked, but it’s essential. Vitamin B12, B6, and folic acid work together to help reduce homocysteine, which is a protein that can build up in the blood and damage arterial walls. Thus playing a role in heart disease.

2. Healthy Nervous System

Vitamin B12 benefits your nervous system directly and helps to keep it in tip-top shape. When this vitamin is in short supply, you might develop annoying pins and needles in your extremities and/or numbness in your hands, legs, or feet. 

 

Vitamin B12 helps to produce the fatty sheath that surrounds and protects your nerves. When you are deficient in it, your nerve cells cannot function properly. 

 

3. Your Ability to Walk and Move

Tingling and numbness might be one of the first signs of B12-related nerve damage, but if it continues unaddressed, it can alter the way that you move. This can sometimes affect your balance, making you more likely to fall over. 

 

4. Your Oral Health 

There are many signs that your tongue can reveal about your health, and a B12 deficiency is one of them. A mild deficiency can trigger tongue inflammation. This painful condition can affect how you speak and eat. Your tongue may be red and swollen or look smooth since the tiny bumps that contain your taste buds stretch out and disappear. 

 

5. Your Eyesight

Another vital function vitamin B12 benefits is our vision, and a deficiency is typically related to nervous system damage that affects the optic nerve. The best defense is a good offense. Vitamin B12 can be found in animal foods such as meat, poultry, fish, and dairy products. If you don’t eat animal foods, you can get vitamin B12 from fortified foods or a supplement.

6. Your Memory  

Some research has suggested that a vitamin B12 deficiency is linked to dementia and memory issues, but it’s not clear whether supplements might help. The potential link might be a result of high levels of homocysteine in the blood, but it’s too early to draw any firm conclusions. 

 

 

7. Your Gut Health 

Everyone knows that eating enough fiber and drinking enough water are vital to healthy bowel movements, but a vitamin B12 deficiency can also cause constipation, diarrhea, loss of appetite, and weight loss. The exact mechanism through which a B12 deficiency causes GI issues is still unknown. 

 

8. Your Glow 

People with a vitamin B12 deficiency often look pale or have slightly yellow skin. Glitches in your body’s red blood cell production affect the size and strength of these cells. They might be too big to travel through your body, resulting in pale skin. If they’re too fragile, they might break down and cause an excess of bilirubin, which results in an orange-yellow skin tone.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Weight loss cannot be done with just exercise; it can even cause increased fat: Doctor explains why

 Many people believe that regular exercise is the key to losing weight. From gym workouts to fitness apps, the message often is that burning more calories through physical activity will help shed pounds. However, recent insights from experts suggest this common belief is misleading. Exercise alone, without changes to diet and lifestyle, is unlikely to cause significant weight loss.

Limitations of Exercise in Weight Management

Tim Spector, a respected and award-winning British epidemiologist specializing in gut health and diet, explains that long-term research consistently shows exercise alone does not produce meaningful weight loss. Physical activity can help prevent weight gain but is not effective at reducing body fat without accompanying dietary changes. He points out that exercise helps maintain weight once lost but is not a reliable method to lose weight on its own.

He also criticizes the common fitness narrative pushed by gyms and wellness apps, which often suggest that people can eat whatever they want as long as they work out enough. Spector calls this approach misleading and states that it overlooks the critical role of diet in weight control.

Diet: The Cornerstone of Weight Loss

The epidemiologist stresses that diet is the most important factor in losing weight. Consuming a balanced diet rich in vegetables, fruits, and whole grains, and maintaining a calorie deficit are essential for reducing body fat. Changing eating habits is necessary for weight loss, and exercise complements these changes rather than replaces them.

Spector warns against simplistic explanations that blame single dietary components like sugar for weight gain. Instead, he views weight management as a complex issue influenced by overall diet quality and energy balance.

Exercise Can Sometimes Work Against Weight Loss

Interestingly, exercise may increase hunger and prompt people to eat more, which can negate the calories burned during a workout. This biological response is part of the body's effort to restore energy after physical activity. Therefore, without mindful eating, exercising could lead to increased calorie intake that cancels out any deficit created by movement.

While exercise may not be the magic solution for weight loss, Spector acknowledges its numerous other benefits. Regular physical activity improves cardiovascular health, enhances mood, boosts stamina, and even offers protection against some cancers. He encourages people to stay active for these reasons but clarifies that for those aiming to lose weight, focusing on diet is indispensable.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs 

 

Many people believe that regular exercise is the key to losing weight. From gym workouts to fitness apps, the message often is that burning more calories through physical activity will help shed pounds. However, recent insights from experts suggest this common belief is misleading. Exercise alone, without changes to diet and lifestyle, is unlikely to cause significant weight loss.

Read more at:
https://economictimes.indiatimes.com/magazines/panache/weight-loss-cannot-be-done-with-just-exercise-it-can-even-cause-increased-fat-doctor-explains-why/articleshow/123209452.cms?utm_source=contentofinterest&utm_medium=text&utm_campaign=cppst

43 Unheard Uses For Orange Peels

Most people love to eat citrus fruits from time to time, with oranges being a particular favorite. This means that your hands will certainly smell of orange rinds every once in a while, and a lot of peels will end up being thrown in the trash. This is a big shame, since there are loads of unique uses for orange rinds that you may not have thought of! Keep reading to discover 45 fantastic uses for orange peels.

Health Benefits 

 

1. Lowers Blood Pressure

Orange rinds can be used to lower blood pressure. They have been a part of Chinese herbal medicines for thousands of years for this purpose. 

 

2. Suppresses Depression and Anxiety 

 Orange oil can be used to naturally relieve anxiety and depression by taking a bath or rubbing just a bit on the temple and forehead area. 

 

3. Improves Heart Health 

Orange peel contains a compound called nobiletin, which has been found to lower a person's risk of inflammation and heart disease. 

 

4. Lowers Bad Cholesterol 

The nobiletin present in orange peel also exerts a positive influence on your health by lowering levels of LDL cholesterol (bad cholesterol) in the body. 

 

5. Aids in Weight Loss

Since orange peel is low in calories and high in fiber, it is very useful in preventing you from exceeding your recommended daily calorie intake. It also forms adipose tissue, which helps to prevent obesity. 

 

6. Eases Respiratory Issues 

Consuming orange peel results in your lungs being cleansed, since it helps to break down and expel any trapped phlegm. 

 

7. Protects You From Cancer 

 Research shows that eating orange peel can protect you from a number of different cancers including breast cancer, skin cancer, and colorectal cancer. 

 

8. Prevents Digestive Issues The non-soluble polysaccharides found in orange peel help prevent constipation, heartburn, nausea, and excess acid forming from in the stomach. 

 

9. Improves Oral Health 

Rub an orange peel against the inside of your mouth and teeth to freshen up your breath, whiten your teeth, and even reduce their sensitivity. 

 

10. Gets Rid of a Hangover 

 If you overdid it last night, you can ease today's struggle by mixing salt and orange peel in some boiling water for around 20 minutes. Once it cools, you should drink the whole concoction to help reduce the effects of your hangover.

Beauty Treatments & Applications 

 

11. Natural Skin Bleaching

The Vitamin C that orange peels contain helps to lighten dark spots and blemishes on the skin. Simply rub the skin right onto your skin or mash it into a paste instead.

12. Body Scrub 

 

Wrap up some orange peels in gauze pads and rub them on your skin while you are in the shower. The scrub will brighten your skin and give it a great smell. 

 

13. Bath Oil 

 

Extract the oil from the orange peels by grinding up the peels and fermenting them with vodka or alcohol for about 3 days. Strain the oil and add a few drops to your bath. Orange oil is known for its anti-inflammatory properties as well as its ability to improve skin tone and texture. 

 

14. Bath Powder 

You can also add orange peels to your bath in powder form instead. Simply dry out the orange peels completely and then grind them down to powder in the food processor, then sprinkle only a bit in your bath. 

 

15. Glowing Skin Application

To get skin that is glowing and healthy-looking, simply crush some orange peel powder, dried neem leaves, pomegranate peel and lemon juice, and mix it all together. When the concoction has set, simply rub it into your skin, and sit back and admire the results. 

 

16. Face Mask  

 

You can make an orange face mask by mixing equal proportions of milk and orange powder together until you've got a thick paste. When it's ready, apply it to your face and wash it off after about half an hour. This mask will remove dead skin cells and excess oil from your face. 

 

17. Hair Care 

Add crushed orange peel to some water and leave it there overnight. From the following day, you'll be able to add this mixture to your hair to help rid yourself of dandruff, while cleaning and conditioning your hair at the same time. 

 

18. Lip Balm 

To make orange peel lip balm, first, you'll need to add some almond oil, and an equal amount of sugar and orange peel powder to a bowl. Mix it together and let it set before applying to your lips. 

 

Cleaning Uses 

 

19. Citrus Cleaner

You can make your own citrus cleaner by infusing vinegar with orange peels and a bit of boiling water. Trust us, it works wonders!

20. Create a Natural Sponge 

Orange peels can be used as a sponge too! Before the peel completely dries out, it contains a number of essential oils that are helpful in degreasing surfaces as well as pots and pans. If your sink or counter is full of grease, use an orange peel to scrub it down. 

 

21. Deodorizer 

It's no secret that the smell of a freshly peeled orange can clear out a room. Place the peels at the bottom of your garbage bin, or hang them from a string in your bathroom for a constant fresh scent. 

 

22. Garbage Disposal Cleaner 

A great way to clean out your garbage disposal is by putting orange peels down the disposal. Place them in the disposal and run it until clear, then run some water down after it. The citrus will get rid of any scents coming from the disposal. 

 

23. Air Freshener

Boil orange peels in hot water to help freshen the air in the kitchen. You can also add a cinnamon stick or mint into the mix if you want to recreate the smell of air fresheners. If you have a fire going at home, place a paper bag filled with dried orange peels into the fire and your house will smell wonderful. 

 

24. Refrigerator Deodorizer 

Orange is also an excellent deodorizer for your refrigerator. Cut an orange in half and remove the fruit from the inside (eat it!). Then, fill up half the orange with salt and put it in a small bowl in your refrigerator for up to a week or two. 

 

25. Shine Wood  

You can use the white underside of an orange peel to breathe new life into dull-looking wooden furniture. Simply rub it onto any wooden surface, and give it a rinse with a damp cloth when you're done. 

 

26. Freshen Up Smelly Shoes 

Place some dry orange peels into small sachets, and then place them into the worst offenders on your shoe rack. The peel will absorb the odors naturally, making your life more pleasant and fragrant!

DIY Projects 

 

27. Orange Peel Candle

Make a candle at home with orange peels infused inside. Simply add finely shredded pieces of orange peel to the wax and other ingredients to make your home smell fresh and fruity! 

 

28. Topiary Tree 

Make your own topiary tree with orange peels for a fantastic smelling piece of home decor. With enough effort, it will look amazing, too!

29. Make a Bird Feeder  

To make a natural bird feeder that birds will love, cut an orange in half and remove the fruit. Take the orange half and poke 3 evenly spaced holes near the cut section of the peel. There, attach a sturdy piece of string and hang it from a tree. Fill the empty orange peel with birdseed and wait for your flying visitors to pile in! 

 

30. Orange Peel Boats  

Here's an idea that kids will certainly love! Cut an orange in half, remove the fruit and use the halves as little boats in the bathtub or out on the lake! 

 

31. Orange Peel Jewelry 

Make fragrant and fun jewelry with the little princesses you know, entirely out of orange peels! This activity is a perfect way to get kids to love fruit! 

 

Natural Repellents 

 

32. Mosquito Repellent

If you are looking for a natural way to repel mosquitos, take fresh orange peels and rub them all over your skin. The citrus smell will repel the mosquitos. 

 

33. Slug Repellent 

If you have a slug problem in your garden, try spreading some orange peels on top of the soil to keep them at bay. 

 

34. Ant Repellent 

Place orange peels in problem areas of your house where you usually experience an ant problem. Orange oil can also be used instead of peels.

35. Keep Cats Away  

If you want to keep stray cats away from your home, place orange peels outside. If you have a cat at home that tends to get into things it shouldn't, you can rub the peels or place them (or rub orange oil) near the dear things in your home (like your sofa). 

 

Recipes & Cooking 

 

36. Orange Zest

This is probably the most self-explanatory of all the uses for orange peels. Zesting an orange peel with a zester is a great way to add a sweet and tangy taste to your meat marinades or favorite baked goods. Orange zest can even taste great in your morning cup of coffee or afternoon cup of tea! 

 

37. Make Orange Peels Dipped in Chocolate 

A wonderful delicacy, candied orange peels are a popular after-meal snack in a number of European cultures, and they are quite easy to make too! Just melt some chocolate and cover one or all sides in a sugared orange peel. 

 

38. Make Orange Peel Candy 

  Candied orange peels are made by boiling a dried orange peel in sugar for about an hour. You can then cover them in chocolate as mentioned above, or roll them around in sugar for an even sweeter taste! 

 

39. Orange Peel-Infused Olive Oil  

If you want to give your salads a kick, place one dried orange peel in your olive oil to make your greens all the more zesty and exciting! 

 

40. Make Orange Tea

No need for tea bags here! Dry out a few orange peels and place them in hot water next time you are craving a warm 'orangey' beverage. Orange tea is also great for when you are feeling congested - the citrus will open up your sinuses. Add cinnamon sticks and aniseed stars to give it a spicy kick! 

 

Other uses

 

41. Making Compost 

 

 

Orange peel is full of nitrogen and other potent nutrients, which is why it makes brilliant composting material. It will enrich your soil, making your gardening efforts as fruitful as can be! 

 

42. Start a Fire 

Oranges can also be used to start a fire! Use a dried orange peel as kindling the next time you are on a camping trip or use it to make your hearth fires fragrant and bright.

43. Preserve Brown Sugar  

Add your orange peels to brown sugar to help draw the moisture away and keep it from solidifying. This simple practice will save you a lot of money and frustration in the long run! 

 

 

Orange Peel's Nutritional Properties

Based on a 100g serving, here are the nutritional properties of a typical orange peel. The percentage of your recommended daily allowance (RDA) is represented in brackets: 

 

• Energy - 97 Kcal (5%) 

• Protein - 1.5g (3%) 

• Carbohydrates - 25g (19%) 

• Fat - 0.2g (1%) 

• Dietary Fiber - 10.6g (28%) 

• Cholesterol - 0mg (0%) 

• Potassium - 212mg (4%) 

• Sodium - 3mg (0%) 

• Zinc - 0.25mg (2%) 

• Calcium - 161mg (16%) 

• Copper - 92µg (10%) 

• Iron - 0.8mg (10%) 

• Selenium - 1µg (2%) 

• Magnesium - 22mg (5.5%) 

• Vitamin A - 420 IU (14%) 

• Vitamin C - 136mg (226%) 

• Vitamin E - 0.25mg (2%) 

• Thiamin - 0.12mg (10%) 

• Riboflavin - 0.09mg (7%) 

• Pyridoxine - 0.176 (13%) 

• Folates - 30mg (7.5%) 

• Niacin - 0.9mg (6%) 

 

General Tips & Advice

• When working with orange peel, you should usually wash, clean and dry it first. 

 

• Never store unpeeled oranges for an extended period of time. 

 

• Orange peels should not be stored in a refrigerator, but in a cool, dry place instead. 

 

• Always try and choose oranges that have thin skin for the best results. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs