More Vegetables and Fruit Equals a Healthier Heart
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Most people know that they should include plenty of vegetables and fruit in their daily menu. Adding any type of fruit or vegetable is going to be good for you. But some are more important than others when it comes to your heart health.
Among the most nutritious vegetable families are leafy greens and cruciferous. Instead of iceberg lettuce, choose a variety that has a darker green color. This indicates that there are more nutrients packed inside that are good for your heart. Other important vegetables are cauliflower, broccoli, cabbage and kale.
When it comes to fruit, citrus is the big winner. Fruits such as lemons, limes, oranges, and grapefruits are the best choices for your heart. It’s best to eat the whole fruit because you’ll get more fiber. But fruit juice also contains nutrients that are healthful.
Most people have between one and three servings of fruits and vegetables each day. This is far short of the minimum of five that’s recommended. And eating between seven and nine servings is even healthier. Just don’t attempt to escalate from one serving to nine in only one day. 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. You can also top your cereal with some sliced fruit.
At lunch, include lots of veggies on your sandwich like lettuce, sprouts, and tomatoes. Eat a bowl of vegetable soup. Eat a small salad along with your main course, or make the salad itself the entree. Try topping your salad with some fruit for extra flavor and nutrients.
If you already eat vegetables at dinnertime, double your portions. If you’re not eating a vegetable with dinner at all, make a point of adding one. 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. Simply add a serving here or there. Before you know it, you’ll be eating enough to ensure that your heart wellness is at its peak.
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