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. 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. 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.
When it comes to fruit, citrus is the big winner. Pick oranges, grapefruit, lemons and limes for a healthy 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 nowhere near the recommended five servings that's a bare minimum. 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. Or add some fruit to your cereal.
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. 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 try having a salad right before the main course.
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. - 17274
Two important categories of vegetables are dark, leafy greens and cruciferous vegetables. 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.
When it comes to fruit, citrus is the big winner. Pick oranges, grapefruit, lemons and limes for a healthy 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 nowhere near the recommended five servings that's a bare minimum. 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. Or add some fruit to your cereal.
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. 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 try having a salad right before the main course.
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. - 17274
About the Author:
Heart disease kills more people each year than all of the cancers combined. Learn more about the causes, effects and treatments of this epidemic problem at Heart Wellness.
posted by X - Men at
8:39 AM
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