You likely already know that you should eat a diet containing a lot of fruits and vegetables. Adding any type of fruit or vegetable is going to be good for you. 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. 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. You should also include lots of broccoli, cauliflower, kale, and cabbage in your diet.
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. 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 far short of the minimum of five that’s recommended. Even better is to eat seven to nine servings. 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 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. Make up a smoothie containing whole fruit that you can take with you as you head out the door. Or add some fruit to your cereal.
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. Adding fruit to your salad gives both a flavor and nutrition boost.
If you already eat vegetables at dinnertime, double your portions. 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. 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.