3 . Working for a big company in London on a salary (薪水)of over £100,000, you might expect Grayden Reece-Smith to have a luxurious (奢侈)lifestyle, going on expensive holidays or driving a sports car around south London, where he lives. In fact, the 28-year-old lives a very different existence from his colleagues. He gives away everything he earns over £42,000–a figure that he thought he could comfortably live on.

Over the past five years, Reece-Smith has handed over more than £250,000 to organizations such as International Care Ministries, which helps poor families in the Philippines, and the Against Malaria Foundation. He is part of a growing number of young professionals described as “effective altruists”. Effective altruists typically donate regularly to a charity which they think will have a great impact (影响). Some change careers to make more money, which can then be given away.

Reece-Smith considered working in the charity sector after graduating from university, but thought that he could make a bigger difference by donating a large part of his salary. He had volunteered as a teacher at a school in Tanzania, but then realized that earning and giving would be more effective. “The cost of my flights there could have paid the salaries of two teachers for an entire year,” he says. Instead, he could “stay at home, living a nice life and still make a huge difference in the world”.

He is not mean with money-last year he went to Cuba on holiday, and spent several thousand pounds on a new sofa. But his lifestyle isn’t as luxurious as some of the people he works with. “I usually don’t buy supermarket-branded food products, but I don’t own a car. Other people on my salary might have a bigger house. Some of my colleagues have four-bedroom houses, but we only bought what we needed-a two-bedroom flat.£42,000 is more than enough to live on and still save,” he says.

4 . It’s clear that following a plant-based diet is connected with a lower risk of heart disease. There are many types of plant-based diets, and they are all related to certain foods connected with heart benefits, such as whole grains, fruits, vegetables, nuts and healthy oils. The diets have been most studied for their impact on heart health. These diets are rich in vitamins and minerals that help lower blood pressure, reduce the risk of diabetes (糖尿病) and keep a healthy weight, all of which can lower your risk of heart disease.

Yet, the types of plant foods and their sources are also important. For example, white rice and white bread are plant-based foods, so you would think they’re good to eat. But they are highly processed, and so are depleted of many heart-healthy nutrients (营养) and have enough sugar, which means they can make blood sugar levels rise sharply and increase hunger, leading to overeating. Drinking 100% fruit juice is not the same as eating the whole fruit, since juices can be high in sugar.

Do you really have to cut out all meat for your heart’s health? Which animal foods could have an impact on heart health? Some research has shown that the type and amount matter most. A 2014 study showed that men aged 45 to 79 who ate 75 grams or more per day of processed red meat, like cold cuts, sausage, bacon and hot dogs, had a 28% higher risk of heart failure than those who ate less than 25 grams. However, a study in the January 2017 found that eating 85 grams of unprocessed red meat, three times per week, did not worsen blood pressure.

What is the right plant-based diet for you? “For many men, this may be a matter of bettering their current foods,” says Dr. Satija, a researcher from American College of Cardiology.