A Healthier Heart Can Be Yours in the Produce Aisle
You likely already know that you should eat a diet containing a lot of fruits and vegetables. Any kind of vegetables or fruits that you add will have health benefits. But some are more important than others when it comes to your heart health.
Two important categories of vegetables are dark, leafy greens and cruciferous vegetables. Skip the iceberg lettuce, and look for those that are dark green in color. This indicates that there are more nutrients packed inside that are good for your heart. You should also include lots of broccoli, cauliflower, kale, and cabbage in your diet.
Your best choices in fruit are from the citrus family. Fruits such as lemons, limes, oranges, and grapefruits are the best choices for your heart. You’ll get the most benefit if you eat the whole fruit in its fresh form. But you can also benefit from the nutrition contained in fruit juice.
Most people have between one and three servings of fruits and vegetables each day. This is nowhere near the recommended five servings that’s a bare minimum. And eating between seven and nine servings is even healthier. However, don’t try to go from one serving to nine all at once. Take it slow and add them into your diet gradually. Here are some tips to help you sneak in extra servings throughout the day.
If you like eggs for breakfast, add some tomatoes, onions, peppers and mushrooms. Drink some fruit juice with your toast and coffee. Make up a smoothie containing whole fruit that you can take with you as you head out the door. Or add some fruit to your cereal.
At lunch, include lots of veggies on your sandwich like lettuce, sprouts, and tomatoes. A bowl of vegetable soup counts as a serving. Eat a small salad along with your main course, or make the salad itself the entree. Adding fruit to your salad gives both a flavor and nutrition boost.
If you already eat vegetables at dinnertime, double your portions. And if you’re not eating any vegetables at all, you need to change that habit. Stews and hearty soups are a great way to include veggies in a satisfying meal. Or try having a salad right before the main course.
You don’t have to make major changes to incorporate more fruits and veggies into your diet. Just slip in an extra serving wherever you can. It won’t be long before you’re getting what you need for optimal heart wellness.
