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When eating heart healthy foods to help promote a strong heart and circulatory system, for those of you who are following a heart patient diet, don’t forget the dark green leafy vegetables. Most people agree that a salad is a healthy choice, but a salad can end up being as unhealthy as fast food if you don’t carefully consider the ingredients.
The majority of people in the United States make a base for their salads using iceberg lettuce. This is a huge no-no. Iceberg lettuce is one of the most nutritionally empty foods in the produce section. It is not much more than a little bit of fiber and water. Notice how pale iceberg lettuce leaves are; a good rule of thumb when picking vegetables is the deeper or brighter the color the more nutrients there are. The pigments in vegetables and fruits are an amazing source of heart healthy antioxidants and phytochemicals, plant chemicals, that have benefits for the body.
Want to keep your heart strong and your arteries clear? The antioxidant packed deep green vegetables definitely help. Antioxidants stop free radical damage that simply wreaks havoc in the cells and circulatory system. Diets high in antioxidants have been shown to not only promote heart health but help prevent many degenerative and debilitating diseases as the body ages including cancer. Research shows that antioxidants help prevent the build up of plaque in the arteries, helping prevent atherosclerosis.
Some popular choices for heart healthy salads include the all-time favorite spinach. Make your salads with spinach and romaine lettuce, both of them packed with heart healthy vitamin A, K, and folate. The USDA recommends everyone eat a diet with at least three cups of dark green leafy vegetables a week. If you aren’t a big salad fan, then try putting spinach or romaine lettuce on sandwiches or wraps for a nutrient boost to help prevent heart disease.
Since heart disease is the number one killer of both men and women in the United States, it is definitely worth adding dark green leafy vegetables to your meals. Swiss chard has a taste similar to spinach and is full of vitamins A, C, K and the minerals potassium and iron. Arugula has a tangy, almost peppery taste and is also packed with vitamins and calcium. Try chopping it into pasta sauce or eat it raw in a salad.
After being careful to pick the right greens, brighten up your salad with some red or orange bell peppers, carrot shreds, or red cabbage for more nutrients that will keep you healthy and vibrant. After all this work picking the right vegetables, be sure to use a salad dressing that is healthy. The simplest dressing can be made right at home using olive oil, proven to lower bad cholesterol, red wine vinegar, and plenty of herbs.
Begin to eat your dark leafy green vegetable today!
Monique Hawkins
540-858-2885
mentormonique@gmail.com
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Related articles
- Healthy Diet Plan for the Heart (justslimming.com)
- Personal Health: Even Benefits Don’t Tempt Us to Vegetables (nytimes.com)
- Green Leafy Veggies May Cut Diabetes Risk (diabetes.webmd.com)
- What are the Most Nutritious Vegetables? (brighthub.com)
- Foods to Eat to Reduce High Blood Pressure (brighthub.com)
