Kale, yeah! Those who follow a plant-based diet may indeed live longer lives. Studies show that vegetarian diets are associated with a lower risk of death, and a Mediterranean-style diet has been shown to be associated with longer telomere length, which translates into better health and longevity.

Say goodbye to calorie counting and gimmicky diets. A plant-based diet requires no special tools or tricks, just fresh produce, grains, and legumes. In addition to the above health and mood benefits, you’ll probably drop a couple pounds.

A study published in the Journal of the Academy of Nutrition and Dietetics evaluated 15 different plant-based diets and found that, on average, participants dropped about 7.48 pounds (and this includes those who didn’t stick to the diets). The high-fiber content in a plant-based diet can lead to feelings of satiety, which helps with weight loss.

Help your heart with a helping of fruits, veggies, and whole grains. Eating a plant-based diet can lower your blood pressure. Studies have also found that vegetarianism can reduce your risk of heart disease by up to one-third.

In fact, a diet full of greens can actually “turn off” certain genes that make you more susceptible to heart disease, studies have found. Sounds unbelievable, but such is the power of plants. Known as epigenetics, or the science of how your lifestyle interacts with your genes, these studies have found that certain genetic variations that increase your risk for heart disease can be countered by lifestyle changes such as a plant-based diet.

Beyond reducing your risk for cancer and diabetes, eating a diet packed with produce can actually increase your happiness levels, according to studies.

So while we all know noshing on berries and broccoli is good for your physical health in the long run, it’s also good for your mental well-being. A recent 2016 study from the American Journal of Public Health found that increasing your consumption of fruits and veggies over a two year period was “equal in size to the psychological gain of moving from unemployment to employment.”

Turns out, an apple a day really does keep the doctor away. A diet high in fruits and veggies can help to prevent chronic diseases. Numerous studies have linked plant-based diets to protection from cancer and diabetes.

Why? A plant-based diet is naturally low in saturated fat, high in fiber, and lower in added sugar than ones that include animal foods and processed foods. This means they can help you to lose weight, improve blood sugar, and lower blood pressure.

And the good news is, you can start small and still see some big changes. A 2016 study published in PLOS Medicine found that even little tweaks to your diet can help you to lower your risk of diabetes. Simply cutting your daily servings of animal products from six to four was linked to lower diabetes incidence.

If you’re consuming a whole foods, plant-based diet (especially one that’s low in fat and processed sugars), you’re going to lose weight. A food high in raw, clean whole foods may improve your chances at losing weight even more, even though cooked foods may help with nutrient absorption. Weight loss naturally occurs when you consume more fiber, vitamins, and minerals than you do animal fats and proteins.Kathy Freston, vegan wellness expert, says that within two weeks of a plant-based diet, most people lose five pounds without going hungry or feeling deprived.

A low fat, whole foods plant-based diet is the number one way to improve your chances at avoiding cancer risks (while also avoiding smoking and alcohol, of course). Animal foods have been linked to cancer, especially colon and breast cancer.

The number one way to fight high blood sugar is to eat more fiber. Its slows down absorption of sugars in the blood stream and as a result can help improve how hungry you are all day long, not to mention balance your cortisol levels that cause stress. Animal foods have been found to raise blood sugar, despite the myth that they help fight it.

Speaking of lower cholesterol, it’s one of the main benefits you’ll receive from embracing plant-based foods. Most people don’t know that plants contain NO cholesterol, even saturated sources like coconut and cacao. While you should balance your fat intake no matter if you’re vegan or not, a plant-based diet is one of the simplest ways to lower cholesterol. Consider this: one egg has twice the amount of cholesterol as a fast food hamburger and fish contains almost or even more cholesterol than meat or poultry, depending on the type you eat. Plant foods like vegetables, fruits, whole grains, nuts, and seeds can actually lower rates of cholesterol and heart disease.

Research shows that a low-fat, whole food, plant-based diet results in optimum health, as it can prevent, and even reverse chronic degenerative conditions such as cancer, heart disease, type 2 diabetes, obesity, and other autoimmune disorders. A plant-based diet also reduces the risk of inflammation, anxiety, depression, lupus, multiple sclerosis, arthritis, osteoporosis, Alzheimer’s, and many other conditions.

It’s key to make sure that you are consuming a colorful and diversified diet in order to optimize your nutrition.

Most people living a plant-based diet automatically have lower blood pressure due to a higher intake of potassium-rich foods. Potassium helps lower blood pressure that leads to stress and anxiety. Most all whole grains, legumes, nuts, seeds, and all fruits and vegetables contain high amounts of potassium and Vitamin B6 (which also helps lower blood pressure). Meat and most all animal foods contain little to no potassium and actually raise blood pressure and cholesterol.