Do You Know These Fruits And Vegetables For Heart Health

By Author: tanya
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Although you might know eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. As with other plant foods, the health benefits of fruits and vegetables don’t come from just one or two nutrients. People who eat eight or more portions a day have a 22 per cent lower chance of dying from heart disease than someone who eats only three. Each additional portion in fruits and vegetables was linked to a 4% lower risk of death.

Fruits and vegetables contain a multitude of potentially helpful nutrients beyond the familiar vitamins and minerals. The risk of heart attack in people with the 9p21 gene variant who ate a healthy diet composed mainly of raw vegetables, fruits and berries was similar to that of people without the high-risk gene variant. The interaction between genes and diet and its findings suggest that, although our genes may increase the risk of certain diseases, our diet may mitigate this effect.

Now let’s make it clear what fruits are good for our heart health. Many fruits and vegetables contain large amounts of fiber; potassium; flavonoids; and antioxidant ...
... vitamins, such as vitamin C and vitamin E. Avocados are high in monounsaturated fatty acids, often referred to as MUFAs. Foods that are high in MUFAs can help reduce blood cholesterol levels when eaten in moderation. Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein.

A day of eight servings amounts to about 23 ounces. Eating nearly a pound and a half of produce may sound daunting. Try to choose at least one of each color every day. In the purple family are grapes, plums, blueberries, eggplant, and purple cabbage. The green family includes lettuce, broccoli, green beans, honeydew melon, and avocado. You should choose plenty of fresh cauliflower, kale, and cabbage for a heart-healthy diet. In addition, foods such as bok choy and Brussels sprouts can be great additions.

The rate of heart attack increases after big meals. And digesting lots of food at once may inflame the arteries.
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