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.
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 means that it contains more heart healthy nutrition than lighter varieties. 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.
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. However, don’t try to go from one serving to nine all at once. Slowly introduce greater quantities into your usual eating habits. Try these tips to help you effortlessly add some extra servings at mealtime.
If you like eggs for breakfast, add some tomatoes, onions, peppers and mushrooms. 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. 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 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. 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. Simply add a serving here or there. It won’t be long before you’re getting what you need for optimal heart wellness.
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