As we wrap up American Heart month it’s important to reinforce the power of heart healthy vegetables. At Yard2Kitchen, vegetables are a way of life, and we eat them every day! Five servings a day (about two-and-a-half cups) can lower your risk of heart attack and stroke. But if you increase your produce intake to 10 servings a day, and you may lower your risk of cardiovascular disease by 28%. Here’s a rundown on some of our favorites that we will be planting in our spring and summer gardens.
Green Beans
Green beans are a good source of fiber, with about 9 g per cup. And they contain B vitamins like B6, which is associated with better heart health. Steaming and roasting is the healthiest way to cook them.
Beets
Beets are widely recognized as a natural source of nitrates, which keep your arteries healthy. This helps maintain healthy levels of blood pressure. When cooking beets, consider roasting them as a side dish, tossing some in salads, or steaming beets and sprinkling with olive oil, salt, and pepper.
Leafy Greens
Spinach, kale, and collard greens contain carotenoids, which are plant pigments that act as antioxidants in the human body. Increasing your leafy green veggie intake can help reduce inflammation, which has been linked with improved heart health. Leafy greens also provide essential vitamins and minerals, especially artery-protecting vitamin K, as well as nitrates, which help keep blood pressure down. And kale provides more vitamin C than an orange! Adding leafy greens to a smoothie are a great way to get your daily dose of greens in a tasty way.
Tomatoes
Tomatoes are prime sources of the antioxidant lycopene, a plant pigment that gives them their red color and helps prevent heart disease through cholesterol regulation. They also contain heart-healthy antioxidants, potassium, and vitamins C and K. And we can attest that Jersey tomatoes are the best!
Bell Peppers
Bell peppers are a particularly good choice for heart health as they are full of lycopene, which is not found in green peppers. They are also a source of cholesterol-lowering soluble fiber and powerful antioxidant vitamins A and C, which are good for heart health. Peppers also contain folate, another nutrient that reduces the amino acid homocysteine. And they are sweet and perfect for a snack.
Carrots
Carrots are full of heart-healthy vitamins A, K, and C. These vitamins help ward off heart disease and control blood clotting. They are rich in carotenoids, which are powerful antioxidants that combat free radicals that cause heart disease. Carrot juice also contains potassium, an important mineral for regulating blood pressure.
Onions
Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels — all of which may lower heart disease risk. Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots. Caramelizing onions is a delicious way to cook them as it brings out their sweetness.
As always, please Contact Us if you would like to learn more about having your own backyard organic garden full of heart healthy vegetables. We will be building gardens and planting for the spring season soon!
REFERENCES:
https://www.health.harvard.edu/heart-health/fruits-and-vegetables-for-heart-health-more-is-better
https://www.everydayhealth.com/pictures/10-best-heart-healthy-fall-foods/
https://www.kuvingsusa.com/blogs/stories/8-heart-healthy-fruits-and-vegetables1