Of course, this is not the first study to promote fruits and vegetables for a healthy lifestyle. It’s a well-accepted fact a fruit and vegetable rich diet is associated with lower blood pressure, less risk of heart disease and stroke, balanced blood sugar, and even a decreased risk of cancer.
So, What Makes This Study So Unique?
Well, twenty years, for one thing. These researchers followed 2,500 young adults for twenty years, carefully recording their fruit and vegetable intake. At the end of the study they measured the arterial plaque of the participants and found that those who ate the most fruits and vegetables had 26% less arterial plaque than the group which ate the least. Makes sense!
You may be thinking this is good news for your kids, and it is. The earlier the fruit and vegetable habit starts the easier it is to continue as we get older. But it is never too late to start a healthy habit. Scientific journals are full of studies demonstrating the heart healthy benefits of fruits and vegetables.
What and How Much Do I Have to Eat?
Most health experts recommend everyone eat at least five to nine daily servings of colorful fruits and vegetables. The more fruits and veggies AND the greater variety the better it is for you. Some experts go as far as suggesting as many as 13 servings a day.
So be adventurous! Eat more, definitely, but try some fruits and vegetables you don’t normally eat for the sake of variety, which ensures you’re getting a broad spectrum of vitamins, minerals, phytonutrients, antioxidants, and soluble and insoluble fibers. It’ll only do you good.
List of Heart Healthy Fruits
- Apricots
- Papaya
- Lemons
- Oranges
- Peaches
- Blueberries
- Cranberries
- Watermelon
- Red Grapes
- Blackberries
- Raspberries
- Strawberries
- Black Grapes
- Pomegranate
List of Heart Healthy Vegetables
- Brussel Sprouts
- Bell Peppers
- Cauliflower
- Edamame
- Bok Choy
- Cabbage
- Collards
- Broccoli
- Spinach
- Arugula
- Carrots
- Squash
- Tomato
- Chard
- Onion
- Garlic
- Beets
- Kale
There are other fruits and veggies you can eat. This list focuses on the ones rich in antioxidants, like carotenoids, flavonoids, and cruciferous compounds, which are powerful phytonutrients important for heart health and many other things.
And notice there are no potatoes, lettuce, apples, or bananas in this list. You shouldn’t exclude them in your diet for they are rich in vitamins, minerals, and fiber BUT they are deficient in carotenoids, flavonoids, and cruciferous nutrients, so be sure you’re going for the colorful options.
You’ve got your list. You know why you need to eat them. Don’t wait another twenty years to get started.
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Articles you might also enjoy:
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Eating Healthy Fruits and Vegetables - 5 a Day
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Top 10 Healthiest Fruit List with Fruit Benefits
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Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.
