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.
Among the most nutritious vegetable families are leafy greens and cruciferous. 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. Other important vegetables are cauliflower, broccoli, cabbage and kale.
Your best choices in fruit are from the citrus family. Fruits such as lemons, limes, oranges, and grapefruits are the best choices for your 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. 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. 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. 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. 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.
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