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.

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