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.
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1 serving =
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1 piece of fruit
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½ cup canned or frozen fruit
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¾ cup juice (no fiber though)
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1 cup salad
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½ cup cooked vegetable or potato
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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:
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Add fruit to cereal for breakfast
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Cut up fruit for a salad
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Use fruit as a naturally sweet dessert
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Grab a piece of fruit instead of a cookie
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Mix dried fruit with nuts for a healthy snack
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Always include a vegetable with your lunch
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Have a stir-fry once a week
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Go back for seconds on vegetables rather than meat
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Ask for a side of vegetables in a restaurant and take home half the main course
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Add vegetables to spaghetti, pizza, casseroles, etc.