|
|
|
|
|
|
Eating More Fruits, Veggies In Youth Linked To Healthy Heart Decades Later |
|
Researchers found that eating more fruits and vegetables as young adults was associated with less calcified coronary artery plaque 20 years later. Previous studies have shown a strong association between healthier eating and the reduction in heart disease risk among this group. However, this is the first study to examine whether eating more fruits and vegetables could produce a measurable improvement in the health of their heart and blood vessels years later.
These findings support public health initiatives aimed at increasing fruit and vegetable intake as part of a healthy dietary pattern. Further research is needed to determine what other foods impact cardiovascular health in young adults.
The American Heart Association recommends filling at least half your plate with fruits and veggies in order to make it to the recommended 4-5 servings of each per day. The good news is that all produce counts, which means canned, dried, fresh and frozen varieties can help you reach your goal.
Tip: When buying canned, dried or frozen vegetables and fruit, be sure to compare food labels and choose the products with the lowest amount of sodium and added sugars.
How to Eat More Fruits and Vegetables
Breakfast
- Eat melon, grapefruit or other fruit.
- Add bananas, raisins or berries to your cereal.
Lunch
- Put vegetables on your sandwich, such as cucumber, sprouts, tomato, lettuce or avocado.
- Have a piece of fruit or raw veggie sticks instead of chips.
Snacks
- Keep raw veggie sticks handy, such as green or red bell peppers, green beans, celery or carrots.
- Carry dried fruit, such as raisins, dates or dried apricots, in your purse or pocket.
Dinner
- Add a side of steamed or microwaved vegetables – frozen veggies are fine!
- When you use the oven to cook your meal, put in a whole potato, sweet potato or yam at the same time.
- Add chopped vegetables like onions, garlic and celery when cooking soup, stew, beans, rice, spaghetti sauce and other sauces.
Source: American Heart Association |
|
|
|
|
|
|
|
|