1. Look for Color
Research indicates that a diet rich in vegetables can provide protection against heart disease, stroke and high blood pressure. Look for lots of color to get the most bang for your vegetable buck. Choose vegetables that are red, orange, dark green, purple and yellow; they will be full of antioxidants, vitamins and nutrients that strengthen and protect your heart. Tomatoes contain lycopene, a powerful heart disease fighter. Red pepper or green peppers are colorful and will add a powerful punch to your heart fighting vegetable repertoire. Don't forget oranges and carrots.
2. Make Fiber Your Heart's Friend
Soluble fiber lowers your cholesterol or bad lipoproteins, and that helps prevent heart disease. Soluble fiber is found in all vegetables, but you'll find the highest content of fiber in broccoli and dark leafy greens, such as kale, spinach, collard greens, carrots and peas. Add fiber to your diet a little at a time, especially if you currently eat very little. Stomach and digestive upsets are likely if you don't take it slow with fiber.
3. Cruciferous Clues
Healthy eating and cruciferous vegetables go hand in hand. Many dark greens, such as kale, turnip greens and bok choy, compose this family of vegetables. Cauliflower, broccoli and brussels sprouts are a part of the cruciferous family, and although smelly when cooked, the whole family provide many nutrients that benefit your heart.
4. Choose the Right Amount
The majority of people eat too few servings of vegetables. You should eat at least 2 to 3 servings a day and up to 5 to 9 are recommended by some nutritionists to obtain sufficient heart healthy nutrient protection. One cup of leafy vegetables is a single serving size for an average adult. One half cup of vegetables is considered a serving when you are working toward the 5 to 9 servings goal.
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