Diets that contain a lot of plant protein and that als don't contain a lot of starchy carbohydrates have been shown to lower LDL (the lousy cholesterol) and blood pressure. In addition, there are other benefits to cutting back on animal protein and increasing vegetable sources of protein. For one thing, plant proteins have no saturated fat, and they're cholesterol free. They're also higher in fiber, which makes them more filling and helps with weight control. "An added bonus is that plant proteins can help you keep your food costs lower."

Plant foods that contain protein include legumes(lentils, beans and peas), nuts peanuts, peanut and nut butters, and sunflower, sesame and pumpkin seeds. It also includes all soy foods including tofu, edamame (green soy beans), soy milk, soy nuts, and soy-based prepared foods such as veggie burgers. And yet another source of plant-based protein is whole grain foods such as barley, oats, rye, brown rice and "more exotic" grains like quinoa, bulger, spelt and others.