Vegetables are a healthy part of the normal daily diet. They contain many vitamins, minerals and other important nutrients. Research has found that eating more vegetables can decrease your risk of heart disease and stroke. You should eat three to five servings every day. Choose from the many heart-healthy vegetables to suit your tastes.
Vegetables
Heart-healthy vegetables include asparagus, bell peppers, bok choy, broccoli, carrots, garlic, onions, leeks, green leafy vegetables, both white and sweet potatoes, tomatoes and squash. Asparagus contains vitamin B-6, which decreases an amino acid that has been linked to heart disease. Carrots contain powerful antioxidants that fight free radicals that contribute to heart disease. Garlic contains a compound known as phytochemicals that helps protect the heart. Sulfur in onions, garlic and leeks help lower cholesterol. Potassium in potatoes helps to regulate blood pressure.
Color Matters
Not only is eating the required number of vegetable servings beneficial for cardiovascular health, choosing vegetables in an array of colors is also beneficial. Red vegetables contain antioxidants that help protect the heart. Orange and yellow vegetables contain carotenoids that guard against heart disease. Green vegetables contain important vitamins and minerals. Blue and purple vegetables contain anthocyanins that also decrease the risk of heart disease.
Preparation
It is important to cook heart-healthy vegetables properly to maintain their nutrient values. Over cooking and boiling extensively can strip the vegetables of their healthy properties. Vegetables can be steamed, roasted, grilled our sauteed until tender when pierced by a fork. These methods do not pull nutrients out of the vegetables. Adding oil, such as olive oil, is a healthy addition when roasting and sauteing.
Serving Size
Three to five servings of vegetables per day may seem a lot for people who aren't used to eating many vegetables. If you properly measure portion sizes, it is a lot easier to do than you may think. One cup of green leafy vegetables is a serving. One salad may be two to three servings, depending on the size of a salad. You only need to eat 1/2 cup of raw or cooked vegetables to meet the serving requirement. You can also drink 100 percent vegetable juice to increase your daily serving total. A 6 oz. glass of 100 percent juice equals a serving.
References
- Harvard School of Public Health: Vegetables and Fruits-Get Plenty Every day
- Heart Healthy Living: Cleveland Clinic's Top 13 Vegetables
- North Dakota State University Agriculture and University Extension: What Color is Your Food?
- American Heart Association: Fruits and Vegetables
- American Cancer Society: Fruits and Vegetables-Do You Get Enough?
