We now have strong scientific evidence that a plant-based diet is not only healthy and nutritionally adequate but it boasts a multitude of health and prevention benefits in the treatment of chronic diseases. Vegans and vegetarians lower their risk for the following health conditions:Heart diseaseHigh cholesterolHigh blood pressureType 2 diabetesVarious types of cancersThe China Study is a well documented scientific account of how the modern-day diet has led us down the road to escalating healthcare costs and chronic disease rates. The book is written by T Colin Campbell PhD and serves as a nutritional guide for many doctors, dietitians and healthcare professionals counselling people on how to make healthy transitions into wellness through a balanced diet.Former US President Bill Clinton has become an advocate for a plant-based diet after he suffered with heart disease and underwent bypass surgery in 2004. In February of this year he returned to the operating room to have stents put in to improve his heart condition. President Clinton cited poor dietary choices as the cause of his heart disease and set out to lower his cholesterol levels and lose weight in order to maintain good heart health. He has lost approximately 24lbs as a result of his decision to eat a whole-foods diet rich in fibre, vitamins and nutrients.It is time to take responsibility for your health Bermuda!Make a conscious decision to eliminate fast, greasy foods along with highly processed packaged foods that have no nutritional value from your diet. Introduce more fresh fruits, fresh vegetables and grains to your daily food plan and incorporate portion control with every meal.And don’t forget the physical activity.Physical activity is known to turn up the fat burning meter, lower cholesterol and blood pressure levels and help to maintain weight.Stop making excuses that it is too expensive to eat healthy. It is far more expensive to be sick and burdened down with loss of income due to poor health. Be creative and check out cook books and online recipes for exciting new meatless dishes that could add years to your life and lower your risk for chronic diseases. Here are a few quick and easy recipes that will jump start your creative juices in the kitchen:Mixed Green Salad with Fresh Pears and Walnuts — serves fourIngredients1 container mixed organic greens1 firm ripe organic pear, cored and sliced thin½ small red onion, thinly sliced into rounds½ cup shredded carrot1 cup raw unsalted walnuts½ cup crumbled organic feta cheese, optionalDirections:Place mixed organic salad greens in four portions on salad plates. Arrange sliced pear, walnuts, onion, shredded carrot and feta cheese on the bed of greens. Drizzle with balsamic vinaigrette and serve.Triple Berry Salad with Fresh Mint and Orange Agave Sauce — serves fourIngredients1lb fresh strawberries6oz fresh blueberries6oz fresh blackberries2 sprigs fresh mint2 large fresh oranges1 tablespoon agaveDirections:Wash fresh fruit and allow excess water to drain off. Cut strawberries in half in a medium size bowl. Peel skin off one orange and cut into slices. Add the sliced orange, blackberries, blueberries and fresh mint leaves to the cut up strawberries in the bowl.Sauce:Cut the other orange in half and squeeze the juice in a cup, add one tablespoon agave nectar to the freshly squeezed orange juice and mix well. Pour sauce into the berry and orange mixture and lightly blend until berry mixture is covered with the sauce. Refrigerate approximately one hour before serving.Here’s to your good health!