Fruits and Vegetables for Heart Health

Fruits and vegetables are an important part of a heart healthy diet because they provide fiber, which helps lower cholesterol, blood pressure and blood sugar. They also are a source of antioxidants, substances that help prevent LDL from sticking to artery walls. We recommend eating seven to nine servings of fruits and vegetables each day.  

1 serving =

1 piece of fruit ½ cup canned or frozen fruit ¾ cup juice (no fiber though) 1 cup salad ½ cup cooked vegetable or potato

Try to get a variety of fruits and vegetables in your diet. Each color in a fruit or vegetable represents a compound that has disease preventative properties. The more colorful your diet, the healthier you will be. Suggestions to increase your consumption of fruits and vegetables:

• Add fruit to cereal for breakfast
• Cut up fruit for a salad
• Use fruit as a naturally sweet dessert
• Grab a piece of fruit instead of a cookie
• Mix dried fruit with nuts for a healthy snack
• Always include a vegetable with your lunch
• Have a stir-fry once a week
• Go back for seconds on vegetables rather than meat
• Ask for a side of vegetables in a restaurant and take home half the main course
• Add vegetables to spaghetti, pizza, casseroles, etc.