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Vegetarian diets have been associated with many health advantages as compared to non-vegetarian diets.
和非素食者飲食相比，素食者飲食有很多健康上的優(yōu)勢
Research has supported that vegetarian diets have been
有研究表明素食者飲食
associated with lower low-density lipoprotein cholesterol levels which is also known as LDL cholesterol,
能降低人體內(nèi)低密度脂蛋白(LDL)水平
lower risk of death from ischemic hearth disease and lower blood pressure.
降低死于缺血性心臟病的風(fēng)險(xiǎn)并能降低血壓，
Ischemic heart disease is defined as a lower level of blood supplied to the heart
缺血性心臟病指的是心臟供血過低
and often results in a heart attack or stroke.
往往導(dǎo)致心臟病發(fā)作或者中風(fēng)
In addition vegetarian diets have been associated with lower rates of hypertension,
此外，素食者飲食還能降低血壓，
lower rates of type II diabetes, a lower body mass index and lower overall cancer rates.
降低Ⅱ型糖尿病發(fā)病率，降低體重指數(shù)，降低整體癌癥發(fā)病率
By the nature of foods within the vegetarian diet most of the food choices within this diet are healthy.
素食者飲食中的食物大都是健康的，這是由這些食物的本質(zhì)決定的。
Fruits, vegetables, bean, legumes, cereal grains, nuts and seeds,
水果，蔬菜，大豆，豆類，谷物，堅(jiān)果，種子
dairy products and eggs are all healthy choices
奶制品和蛋都是健康的選擇，
if you are careful not to add unhealthy fats, sugars and salt and choice low-fat dairy products.
只要注意不要加入不健康的脂肪，糖和鹽，并選擇低脂奶制品
Most vegetables and fruits can be enjoyed in their raw form
大多蔬菜水果可以生吃
or can be cooked just slightly to conserve the most amount of their natural vitamins and minerals.
或只是輕微烹飪一下，以盡量多地保留它們的天然維生素和礦物質(zhì)，
Canned bean and legumes are a very healthy food choice
罐裝大豆和豆類是極為健康的食物，
and can be found alongside other canned vegetables at you local grocery store.
在地方雜貨店就有賣，還有其他罐裝蔬菜
There are many whole grain cereals, breads and pasta choices available now.
目前有很多全谷物燕麥，面包和意大利面可供選擇，
And these foods provide essential vitamins and nutrients as well as the much needed fiber in your diet.
這些食物不僅提供關(guān)鍵的維生素和營養(yǎng)，還提供飲食中特別需要的纖維素，
Nuts and seeds are also very healthy choices for fiber
堅(jiān)果和種子也是可提供纖維素的健康食品
and there are a wide variety of different types available today.
目前有很多種類可供選擇
Low-fat dairy products will provide a healthy dose of calcium and vitamin D
低脂奶制品可提供健康的鈣和維生素D
and also provide protein in a vegetarian diet as well.
也能為素食者提供蛋白質(zhì)
One percent or skim milk products such as low fat yoghurt and cheeses are the best choices.
所含脂肪低于1%的奶制品，或稱脫脂奶制品，比如低脂酸奶和起司是最好的選擇
Finally, eggs are another great source of protein and another healthy choice to add to any diet.
最后，蛋也是蛋白質(zhì)的好來源，是所有飲食都可包括的健康食品
