Boost Your Heart Health: Easy Ways to Eat More Vegetables
Heart-Healthy Vegetables
Including vegetables like spinach, kale, and onions in your meals can greatly enhance your heart health. You can boost your vegetable intake by planning meals and keeping vegetables readily available in your fridge.
Tips for Eating More Vegetables
Vegetables play a crucial role in maintaining a healthy heart. According to the American Heart Association, adults should aim to eat at least 2 1/2 cups of vegetables daily.
Achieving this goal can be challenging, especially if you're not used to eating many vegetables. Keep reading to find out which vegetables are best for heart health and how to incorporate more of them into your diet.
Best Vegetables for Heart Health
All vegetables are good for heart health, but some are particularly beneficial. A 2018 study identified certain vegetables with notable heart health benefits, including:
- Onions
- Garlic
- Cruciferous vegetables
- Leafy greens
Cruciferous vegetables are rich in nutrients like vitamin K and folate. Examples include:
- Cauliflower
- Brussels sprouts
- Broccoli
- Bok choy
Leafy greens are packed with vitamins, minerals, and fiber. Examples include:
- Collard greens
- Spinach
- Beet greens
- Watercress
- Romaine lettuce
- Swiss chard
- Endive
- Turnip greens
Vegetables like kale, cabbage, and arugula are part of both the cruciferous and leafy green categories.
#### Canned and Frozen Vegetables
Canned and frozen vegetables are convenient options that contribute to your daily intake. However, some canned vegetables may have added sugars or sodium. Rinse them before using to remove any excess.
Check nutrition labels to select canned vegetables with the lowest amounts of sodium and added sugars. Opt for plain frozen vegetables, as those with sauces may contain hidden sugars and sodium.
Strategies to Eat More Vegetables
Here are some tips to help you add more vegetables to your diet for improved heart health.
Meal Planning
Planning your meals in advance ensures that you meet your vegetable intake goals. When shopping for groceries, get everything you need for the week to prepare vegetable-rich meals.
Meal Ideas
- Shiritaki noodles with broccoli-almond pesto
- Stuffed eggplant with feta & spinach salad
- Keto chili glazed salmon with avocado kale salad
- Warm kale and pancetta salad with a fried egg
Vegetable Snacks
Replace unhealthy snacks with vegetable-based options.
Snack Ideas
- Classic homemade guacamole with celery sticks
- Zucchini pizza bites
- Green smoothie with spinach, cucumber, and pineapple
- Carrot ginger smoothie
Visibility of Vegetables
To prevent vegetables from spoiling before you use them, store them at eye level or in the fridge door. This way, you'll remember to use them. Alternatively, write down the vegetables you have on a magnetic whiteboard attached to your fridge.
Seasonal Vegetables
Vegetables are often tastier and more nutritious when in season. Incorporate new vegetables each season to keep your meals interesting and motivate you to reach your vegetable intake goal.
Gradual Increase
If you're not used to eating many vegetables or dislike certain ones, start with the ones you enjoy. Gradually increase your intake to meet the recommended amount.
Conclusion
All vegetables support heart health, but vegetables like onions, kale, spinach, and garlic offer additional benefits. You can boost your heart health by planning meals, choosing healthy snacks, and making vegetables more visible in your fridge.
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