Heart Healthy Vegetables

Vegetables paired with fruits and a generally healthy diet can help you lead a heart healthy life. Vegetables are good for the heart because they contain antioxidants which help reduce the free radicals in our bodies that can contribute to heart disease, heart attack, stroke and cancers. A good indication of vegetables high in antioxidants is the color. Bright, colorful vegetables are better for the heart because they contain more antioxidants.

The Best Heart Healthy Vegetables

While all vegetables are good for your health and colorful vegetable are the best, there are certain vegetables that are better for your heart than others. Green leafy vegetables are better for your heart and make a more significant impact on your heart health than other vegetables. Green leafy vegetables include lettuce, spinach and greens such as collards or kale. Other vegetables that have been proven to be good for heart health include broccoli, cauliflower, cabbage and sprouts.

Recommended Servings

To maintain a healthy diet you should eat five servings of fruits and vegetables a day. A study done at the Harvard School of Public Health found that the amount of fruits and vegetables consumed over a long period of time was directly correlated to the decrease in incidence of heart disease, heart attack and stroke. People who consumed the recommended five servings a day lowered their risk of heart disease, heart attack and stroke by 20 percent, whereas people who consumed eight servings a day lowered their risk by 30 percent.

Fresh Vegetables versus Processed Vegetables

Vegetables are sold in many forms, from fresh and frozen, to canned and dried. When shopping for vegetables, the best to buy are obviously fresh vegetables. Fresh vegetables pack the most nutritional punch to benefit your heart because they have not been processed. Processed vegetables oftentimes have added sodium that can decrease the health benefits, and they lose some of their nutritional values during processing. If you must buy canned, dried or frozen vegetables, be sure to read the labels and select the ones with the least amount of sodium. This is especially important for canned vegetables.

Preparing Vegetables for Heart Health

When preparing vegetables, some of the nutritional value can be lost during cooking. The best way to prepare vegetables and keep their heart healthy content is to use little or no fattening oils. Try to use half of the oil or margarine you would normally use to saute your vegetables. Think about stir-frying your vegetables with water and a small amount of oil. Steaming your vegetables is also a great way to cook them without adding fat. It is also a good idea to get into the habit of washing and eating your vegetables raw for the most heart healthy impact.