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. Adding any type of fruit or vegetable is going to be good for you. However, when it comes to heart health, some are more beneficial than others.
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 means that it contains more heart healthy nutrition than lighter varieties. You should also include lots of broccoli, cauliflower, kale, and cabbage in your diet.
Your best choices in fruit are from the citrus family. Pick oranges, grapefruit, lemons and limes for a healthy 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.
Typically, people eat just two or three servings of produce daily, oftentimes only one. 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 have eggs in the morning, mix in some veggies like mushrooms, tomatoes, peppers or onions. Drink some fruit juice with your toast and coffee. Whip up a smoothie using whole fruit to drink on the way to work or school. 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. Have a side salad, or make a meal of a large salad containing some protein. 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 start each meal with a small salad.
You don’t have to completely overhaul your diet in order to add more vegetables and fruit to the menu. Simply add a serving here or there. It won’t be long before you’re getting what you need for optimal heart wellness.
