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. 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. 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.

Your best choices in fruit are from the citrus family. 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.

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. Even better is to eat seven to nine servings. 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. 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.

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 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. 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 make major changes to incorporate more fruits and veggies into your diet. Simply add a serving here or there. Before you know it, you’ll be eating enough to ensure that your heart wellness is at its peak.