Eat healthy, live better!! FRUITS AND VEGETABLES THAT ARE GOOD FOR HEART

 

Carrots: It is a great source of carotenes. They have lots of the well-known nutrient beta-carotene. Carotenoids are associated with higher levels of beta carotene with a lower risk of heart disease and stroke.

Spinach: It is rich in folate, vitamin c, beta- carotene and other nutrients which helps in the prevention of oxidation of cholesterol and building up levels in blood vessels. Spinach makes a great base for salads and can be used on sandwiches in lieu of lettuce. You can also sneak some into a fruit smoothie, add it to your pizza, or mix into an egg white omelette. 

Broccoli: It is also rich in nutrients, vitamin c and these rich in nutrients helps to reduce the cholesterol level in the body and enriches your blood vessels which further helps in good regulation of blood. It tastes great added to soups, mixed in with veggie dips, added to salads, or mixed with a brown rice dish. Adding more broccoli to your diet is a sure way to improve the health of your heart.

Sweet Potato’s: They are an excellent source of vitamin A and vitamin C and a rare low-fat source of vitamin E. They also have potassium, folate, calcium and fibers. 

Asparagus: It is a healthy veggie that contains beta-carotene, lutein (both carotenoids), B-complex vitamins, folate and fibers. Asparagus keeps the heart-healthy. Grill or steam lightly and sprinkle with some balsamic vinaigrette. 

Beetroot: It has high antioxidant and anti-inflammatory capabilities which  protects a variety of body systems which also includes cardiovascular health. The natural nitrates found in beetroot helps to dilate blood vessels to decrease blood pressure & may also reduce the overstimulation of the nervous system that occurs with heart disease. Fresh and peeled beets can be thinly sliced or shredded to add to salads, or blended into smoothies.

Chili peppers: It helps to lower heart disease risk by improving cholesterol, lowering blood pressure, enhancing blood circulation & overcoming obesity. These spicy peppers also contain potent anti-inflammatory compounds which extends longevity.

Oranges: They're juicy and filled with nutrients such as the antioxidant beta-cryptoxanthin, carotenoids like beta- and alpha-carotene and lutein, as well as flavones (flavonoids), vitamin C, potassium, folate and fibers.

Cantaloupe: It is a summertime favorite which contains heart-healthy nutrients such as alpha- and beta-carotene and lutein (carotenoids), B-complex and C vitamins, folate, potassium, and fibers.

  Papaya: It contains the carotenoids beta-carotene, beta-cryptoxanthin, and lutein. It adds vitamins A and C to your diet, along with folate, calcium, and potassium. Papaya goes great with heart-healthy salmon.  

Apples: They have been linked to lower the risk of heart diseases. They contain soluble fibers, and polyphenols, known for their antioxidant effects. One polyphenol in particular, called flavonoid epicatechin, may help to lower blood pressure and linked to decreased stroke risk and reducing bad cholesterol.

Tomatoes: They have lots of nutrients that might help keep our hearts healthy. The little red fruits are chock-full of fibers, potassium, vitamin C, folate, and choline, which are all good for the heart. Scientists have argued that increasing potassium intake while decreasing sodium intake is the most important dietary change when attempting to reduce the risk of heart disease.

So, you are what you eat, so eat right.