A Healthier Heart Can Be Yours in the Produce Aisle
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. However, when it comes to heart health, some are more beneficial than others.
Among the most nutritious vegetable families are leafy greens and cruciferous. 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. Other important vegetables are cauliflower, broccoli, cabbage and kale.
When it comes to fruit, citrus is the big winner. 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 fruit juice also contains nutrients that are healthful.
Typically, people eat just two or three servings of produce daily, oftentimes only one. 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. Have a small glass of fruit juice along with your meal. Whip up a smoothie using whole fruit to drink on the way to work or school. Or add some fruit to your cereal.
When you make your sandwich for lunch, add lots of vegetables such as tomatoes, peppers, and cucumbers, in addition to the typical lettuce leaf. 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 vegetables are already a staple of your evening meal, try adding an extra serving to your plate. 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 start each meal with a small salad.
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. - 17269
Among the most nutritious vegetable families are leafy greens and cruciferous. 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. Other important vegetables are cauliflower, broccoli, cabbage and kale.
When it comes to fruit, citrus is the big winner. 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 fruit juice also contains nutrients that are healthful.
Typically, people eat just two or three servings of produce daily, oftentimes only one. 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. Have a small glass of fruit juice along with your meal. Whip up a smoothie using whole fruit to drink on the way to work or school. Or add some fruit to your cereal.
When you make your sandwich for lunch, add lots of vegetables such as tomatoes, peppers, and cucumbers, in addition to the typical lettuce leaf. 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 vegetables are already a staple of your evening meal, try adding an extra serving to your plate. 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 start each meal with a small salad.
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. - 17269
About the Author:
Preventing heart disease involves making long-term changes that will improve your heart health and decrease your risk of heart attack and stroke. Learn how to get started on the path to Heart Wellness.
posted by X - Men at
10:49 AM
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