Mothers are wise when they say, "Eat your vegetables." Fruits and vegetables, especially green leafy vegetables, help prevent coronary heart disease, according to the American Heart Association (AHA).
The AHA recommends eating eight or more servings of fruit and vegetables every day. Providing compelling evidence to support this recommendation, a Harvard study followed 110,000 people for 14 years, determining that the higher the average daily intake of vegetables and fruit, the lower the risk of developing cardiovascular disease.
Heart Protection
Fruits and vegetables and green leafy vegetables high in vitamin C provide the most protection against heart attacks. Green leafy vegetables such as spinach, lettuce, broccoli, mustard greens and Brussels sprouts, as well as citrus fruits such as oranges, lemons and grapefruit contribute to the lowered risk.
Diets high in vegetables and fruit also help effectively lower high blood pressure, a primary risk for heart disease and stroke.
Color and Variety
Choose a wide variety of color and kinds of fruits and vegetables to get all the needed nutrients. Dark green, red, orange and yellow fruits and vegetables each offer specific nutrients, fiber and phytochemicals, such as flavonoids and carotenoids.
Flavonoids help protect against oxidation and reduce blood clots. Lycopene, a carotenoid, protects against heart disease. In general, the brighter the color, the more phytochemicals it contains. For instance, the brighter red the tomato, the more heart-protective lycopene it has.
Vitamins and Minerals
Vegetables and fruits offer an abundance of vitamins and minerals. They are low in calories and rich in dietary fiber. People who eat more fruits and vegetables tend to replace some of the higher fat foods such as meat, cheese and snack foods in their diet with the additional fruits and vegetables.
Servings
Most recommendations for the number of daily servings of fruits and vegetables range from 5 to 9. The Centers for Disease Control and Prevention provides an online tool to individualize the number of serving recommendations based on age, sex and level of activity.
Tips
To increase the consumption of fruits and vegetables, keep them handy. Leave a fruit bowl visible when family members reach for a snack. Choose recipes that feature fruits or vegetables. Fresh or frozen are best and avoid added sugars.
Canned foods should be low sodium and packed in juice or water rather than in heavy syrup. Add vegetables to spaghetti sauce, roast your vegetables or eat them fresh and raw. Ready-made fruit trays and vegetable snack trays can be found in grocery stores. Opt for a salad rather than French fries. Grill and roast rather than fry vegetables to reduce added fat.
References
- American Heart Association: Fruits and Vegetables
- Harvard School of Public Health: Vegetables And Fruit: Get Plenty Every Day
- CDC: Fruits and Veggies: More Matters
- Annals of Internal Medicine: Eating Fruits and Vegetables Helps Prevent Coronary Heart Disease
- Harvard School of Public Health: Vegetables and Fruit: The Bottom Line
