The Best Fruits and Veggies For Heart Health

Everyone knows you need to eat fruits and vegetables, but there are some that are even more critical when it comes to keeping your heart healthy. Fruits and vegetables have long been known to help prevent diseases like cancer, but scientists now know that the heart receives the biggest impact from a healthy diet of fruits and vegetables.

Any fruit or vegetable when added to your diet is going to be good for you. Still, some fruits and vegetables are even more powerful for your heart than others. When it comes to keeping your heart healthy, you want to choose as many of these vegetables as possible.

The first category you need to add to your grocery list is dark, leafy greens. No more iceberg lettuce for you! Instead, you need to choose leafy veggies that have a darker green color. That dark color tells you there are more nutrients packed inside the food that translates to better heart health.

Some of the best leafy greens to choose include romaine lettuce, green leaf lettuce, spinach, collard greens, and mustard greens. Cruciferous vegetables are also big winners in the heart health game.

You should choose plenty of fresh broccoli, cauliflower, kale, and cabbage for a heart-healthy diet. In addition, foods such as bok choy and Brussels sprouts can be great additions.

Now that you know which vegetables are best, it's time to take a look at the fruits in the produce section. In this category, citrus comes out ahead of the pack. Eating fruits such as lemons, limes, oranges, and grapefruits can make a big impact on your heart health.

While eating the entire fruit is best because it provides you with a lot of fiber, you can also get a benefit from the nutrients in the juices of these fruits. Overall, it's important to have a lot of variety when it comes to filling your diet with fruits and vegetables.

A colorful diet means you're adding plenty of nutrients to your body. And if you're like most Americans you need to seriously increase the number of servings you eat each day. Most people in the United States have between one and three servings of fruits and vegetables each day.

You need to make sure you're having at least five servings of fruits and vegetables with your daily meals. And it's even better if you eat between seven and nine servings each day. But don't try to from one serving to nine in one fell swoop. Gradually increase your consumption.

Simple Ways to Add Fruits and Veggies to Your Heart Healthy Diet

You probably already know that you need to have a diet high in fruits and vegetables. Somehow, though, this can be easier said than done. The American Dietetic Association recommends that people eat at least five servings of fruits and vegetables.

Here are a few helpful ideas for adding them into your diet. This will give you the vitamins and minerals you need for a healthy heart. Breakfast is the most important meal of the day.

There are many things you can do in the morning to make sure you get some fruits and vegetables in. For example, if you make eggs in the morning, you can easily add tomatoes, onions, peppers and mushrooms to get a serving of veggies.

You can also add a small glass of fruit juice to your meal. In addition, a piece of fruit is a great item that can also be eaten on the go if necessary. Fruit can also be added to a protein shake or smoothie that you can drink on your way to work or school.

Dried fruit is a great addition to your morning oatmeal or dry cereal. You can also add it to trail mix to get some fruit with your protein snack. A small package of raisins also makes a great snack for mid-morning or afternoon.

At lunch, add some veggies to your sandwich such as lettuce, peppers and tomato. This counts as a serving of vegetables. You can also get your daily servings by eating vegetable soup at lunch. A side salad also offers you an opportunity to add more veggies to your meal. You can also add things like grapes and apple slices to a salad to improve it even more.

If you already eat vegetables with your dinner, try doubling up on your portions. By making sure that your dinner plate is at least half-filled with vegetables, you'll get closer to the recommended servings of the day. If you're not eating a vegetable with your dinner at all it's time to add one!

One food that's a favorite of many is pizza. And many people underestimate how healthy it can be. Take a cheese pizza and add your favorite vegetables to get the perfect addition to your healthy diet.

When you're not used to eating a lot of fruits and vegetables, the idea of increasing them in your diet can be daunting. But you don't have to make major changes. Simply adding a serving here or there, you'll get what you need in no time.


It’s much better to keep yourself from developing heart disease than to try to keep it from getting worse later.
Continue to research here to learn more about how to have healthy heart tips for your lifetime fitness and health.

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