Eat Your Fruits and Veggies for a Healthy Heart

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. However, when it comes to heart health, some are more beneficial than others.

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 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 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. 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. Try these tips to help you effortlessly add some extra servings at mealtime.

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.

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. Try topping your salad with some fruit for extra flavor and nutrients.

If vegetables are already a staple of your evening meal, try adding an extra serving to your plate. And if you’re not eating any vegetables at all, you need to change that habit. A tasty way to add more vegetables to your meal are by making hearty soups and stews. 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. Before you know it, you’ll be eating enough to ensure that your heart wellness is at its peak.