Fruit and vegetables should be an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy.
One way to start improving your heart health immediately is to increase your consumption of vegetables and fruit. Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits will also be low in calories and rich in soluble fiber. Vegetables and fruits contain substances present in plants that may help prevent cardiovascular disease.
The concept that fruits and veggies are good for you personally isn’t new, of course. What is new in this study is the fact that researchers saw a dose-response relationship: The greater fruits and veggies people ate, the not as likely they were to have heart problems or die while researchers were studying them. Color your plate having a variety of fruits and vegetables to take advantage of their heart-healthy benefits.
Leafy Green Vegetables
Dark leafy green vegetables, including salad greens, Swiss chard, spinach, collard greens, turnip greens and mustard greens, provide many health benefits. Spinach and Swiss chard are high in magnesium, which may assist with blood pressure control, promoting heart health. Turnip greens are high in folate, that also helps keep the heart healthy.
Although tomatoes are botanically considered fruits, we Indians use them regularly in cooking. It doesn’t matter what you consider them to be, they’ll provide natural protection against heart disease using their goodness of lycopene, beta-carotene, folate, potassium, vitamin C, flavonoids and vitamin E. Individually, each one of these contributes to reduce LDL cholesterol, homocysteine levels, platelet aggregation and blood pressure.
Citrus fruits include oranges, lemons, grapefruit and limes. These fruits contain flavonoids and carotenoids that control oxidative stress and decrease inflammation within the body, thus preventing cardiovascular disease. Frequent consumption of citrus fruits was associated with a lower incidence of heart disease.
Bell peppers or capsicum are rich in Vitamins B1, B2 and B6 and vitamin C. Additionally they contain folate and fibre which helps reduce homocysteine levels and cholesterol respectively. Capsicum juice reduced cholesterol as well as trigylceride levels in mice. Additionally, it affected systolic and diastolic blood pressure.
An apple a day, will certainly keep the doctor away because they contain guercetin, a photochemical containing ant-inflammatory properties. Additionally, it helps in prevention of blood clots. Eat apples in the morning with your cereal or eat them like a snack when you’re hungry instead to pigging out on deep-fried chips.
Berries, such as blueberries, strawberries, raspberries and blackberries, contain anthocyanin, which helps improve blood flow towards the heart and guards against plaque buildup. Women who ate a minimum of three servings of blueberries and strawberries each week had a lower risk of using a heart attack.
The high beta-carotene content of apricots means they are an important heart health food; the beta-carotene helps protect LDL cholesterol from oxidation, which may consequently help to prevent heart disease. Apricots contain vitamin B2, potassium, and magnesium. Additionally they contain iron and copper that are important for maintaining healthy blood and helping to prevent iron deficiency.
Basically, carrots are rich in vitamin A and C, they also offer carotenoids and fibre. While carotenoids and vitamin C fight toxin damage to the blood vessels, fibre modifies cholesterol absorption and improves cardiovascular health.
Onions have a compound that is an effective blood thinning agent. They likewise have a potent effect on cholesterol levels and platelet aggregation. Ideally, having one onion daily might help your heart to work in better way. Onions will also be equally good for those suffering struggling with heart disease or plaque formation.