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Best Heart Healthy Vegetables – Here’s A List Of The Best
I’m sure you know how important eating healthily is for your heart. You’ve probably seen some of the research linking certain foods to a reduced risk of heart disease, like vegetables and whole grains. But why exactly are these particular foods so good for our hearts? And what can you do to make sure you’re getting enough of them?
That’s what we’re going to be talking about in this post today — the best heart-healthy vegetables! We’ll go through a list and talk about why they’re so good for your ticker, as well as how much you should be eating each day.
Best Heart Healthy Vegetables – Variety is Good for Your Heart
You know that eating a variety of fruits and vegetables is important for your health, but did you know that choosing different kinds of the same vegetable may be even more beneficial? That’s because choosing different kinds can give you increased nutritional benefits. This applies to all vegetables, including the ones we’re going to be talking about today! So look at their nutritional information and choose a few different kinds to add to your grocery cart — it’s good for your heart!
Spinach – One Cup Serves: 1 gram of fiber, 11% magnesium, 157% Vitamin A, 37% iron. Spinach is one of the best foods to support your heart! It’s also so good for your eyes and your skin!
Cabbage – One Cup Serves: 3.5 grams of fiber, 50% vitamin C, 300% vitamin K, 400% vitamin B6, 600% vitamin A.
Red cabbage is a great source of vitamin C, vitamin K, thiamin, folate, and pantothenic acid. It’s also a good source of fiber, riboflavin, niacin and magnesium. Red cabbage contains anthocyanins (which are antioxidants) that help to prevent cancer-causing chemicals in your body from forming. And they may even reduce feelings of stress by relaxing blood vessels!
Orange Cabbage – One Cup Serves: 3 grams of fiber, 32% vitamin A, 30% vitamin B6.
Orange cabbage is one of the most powerful antioxidants in our diets today. And it’s also a great source of beta-carotene, vitamins C and E, and fiber.
Yellow Cabbage – One Cup Serves: 1.3 grams of fiber, 17% manganese, 14% vitamin K, 20% vitamin B6.
Yellow cabbage contains plenty of vitamin A and it’s also a really good source of fiber. The fiber in this cabbage can help to alleviate constipation issues! It’s also great for your heart because it contains beta-cryptoxanthin (which is an antioxidant that may reduce the risk of cancer) and lutein (which can help prevent age-related macular degeneration).
Green Cabbage – One Cup Serves: 2 grams of fiber, 31% vitamin A, 36% vitamin C, 40% vitamin K.
Swiss chard is a delicious source of beta-carotene, lutein, zeaxanthin, and vitamins A and C! You can either steam it or sauté it with some olive oil. You can also eat it raw in salads!
Red Swiss Chard – One Cup Serves: 3 grams of fiber, 21% calcium, 66% iron.
Green Swiss Chard – One Cup Serves: 1 gram of fiber, 34% vitamin A, 28%beta carotene.
This is another type of cabbage that you’ll want to try! It’s a great source of vitamin A and C, along with magnesium, copper, thiamin and riboflavin. It can be eaten raw or cooked!
Bok Choy – One Cup Serves: 2 grams of fiber, 8% calcium.
Bok Choy is one of the most fun Chinese greens you can eat. It is a delicious source of vitamin A, B6, C, and K. It can be eaten raw for the most nutrition, but you can also steam it or sauté it with some olive oil!
Red Leaf Lettuce – 1 Cup Serves: 1 gram of fiber, 11% calcium.
Romaine Lettuce is also perfect for your salad greens! This type of lettuce is a great source of vitamins A and C, which can help lower your bad cholesterol. You may want to try it raw for the most nutrition or try some recipes that include romaine lettuce!
Kale – One Cup Serves: 2 grams of fiber, 37% calcium, 97% Vitamin K. Kale is good for you vegans! It may seem old-fashioned, but it is a useful veggie for your diet. It provides antioxidants, which help with cell health and keep your immune system strong.
Beets – One Cup (cooked) Serves: 1 gram of fiber, 40% iron, 27% calcium, 92% Vitamin C. B vitamins in beets help aid in digestion and also strengthens the immune system. If you’re going to have beets for dinner one night this week try these tasty beet recipes!
Broccoli – One Cup Serves: 2 grams of fiber, 38% calcium, 63% Vitamin C. Broccoli is a great vegetable to add to any meal. It’s packed with calcium and vitamins C, A, B6. Broccoli is also good for your heart because it contains indoles that have anti-tumor activity.
Green Beans – One Cup Serves: 3 grams of fiber, 15% manganese, 33% Vitamin K. Green beans provide ample amounts of vitamin K and manganese. Manganese helps your body to process carbohydrates like sugar so you don’t get an energy spike and crash!
Kohlrabi – One Cup Serves: 1 gram of fiber, 60% Vitamin C. Kohlrabi is a superfood that has been used to treat upset stomachs and bladder problems in eastern medicine for years. It’s also a fantastic vegetable to add to any meal!
Green Peas – One Cup Serves: 3 grams of fiber, 30% manganese, 90% Vitamin C. Green peas are one of the oldest vegetables around! They’re the perfect addition to any salad you’re making. You could even roast some and make some delicious green pea soup!
Red Potatoes – One Cup Serves: 2 grams of fiber, 35% iron, 90% Vitamin C. When it comes to potatoes you have a couple of options on how to get them in your diet. You can either eat them raw like they were originally meant, or you can roast some and make mashed potatoes.
Collard Greens – One Cup Serves: 1 gram of fiber, 12% Vitamin A, 11% iron. Collard greens are great for your heart because they’re packed with vitamins A and C! You can eat them raw or sauté them in olive oil or with onions!
Turnip Greens – One Cup Serves: 3 grams of fiber, 15% iron. Turnip greens are one of the most nutrient-dense greens that you can eat. They’re great for your heart and they provide vitamins A and C. You can eat them raw or sauté them in olive oil!
Baby Beets – One Cup Serves: 2 grams of fiber, 20% iron. Baby beets are a fun vegetable to try! They’re delicious either raw or cooked in any way you’d like. Beets are also high in calcium and magnesium, two nutrients that work together to regulate blood pressure levels.
Green Onion – One Cup Serves: 1 gram of fiber, 15% Vitamin C, 8% Vitamin B6. A great way to alter the taste of your food is by using different spices and seasonings. One of the easiest ways to do this is to add green onions!
Tomato – 1 Cup Serves: 2 grams of fiber, 9% Vitamin C. Tomatoes are the perfect vegetable to have with tons of meals. They’re a great source of B vitamins and iron. You can eat them raw in salads or grilled!
Carrot – The carrot is a member of the cruciferous vegetable family. It has antioxidants known as beta-carotene and nutrients that may help lower LDL or “bad” cholesterol levels in blood. It also has legendary fiber content, which can help regulate digestion and keep the colon healthy as well as reduce your risk of diabetes, cancer, and obesity.”
Garlic – Garlic is a good source of iron, vitamin C, selenium, and manganese. It contains high levels of antioxidants that prevent LDL cholesterol from increasing. One garlic clove provides 20 mg of calcium and 1% to 2% of your daily need for vitamin B6, magnesium, folate, and thiamine. Garlic is also a great source of the amino acid methionine as well as selenium. It has no cholesterol or trans fat which helps to reduce the chances of getting heart disease.
Radish – One Cup Of Radishes Serves: 2 grams of fiber, 18% Vitamin C, 33% Vitamin K. Radishes are one of the most nutritious foods we can eat! They’re a great source of vitamin C and they have very high levels of vitamin K, which helps your body to process iron!
Celery – Celery is a low-calorie vegetable with few calories, and is full of soluble fiber which has been found to protect the heart from damage due to inflammation. It’s also high in vitamin K, which helps to prevent arterial calcification by favoring coagulation and preventing clot formation.
Green beans contain folate, iron, and magnesium which benefit cardiovascular health
Portobello Mushroom – One Cup Serves: 1 gram of fiber, 4% calcium, 6% iron. Portobello mushrooms are delicious and easy to add to any meal! They’re also low in calories and have no cholesterol. These are a great option for vegans!
Cabbage – One Cup Serves: 3 grams of fiber, 14% iron. Cabbage is a great addition to any meal if you want to increase your vegetable intake. It is also a great source of vitamin C, K, and beta-carotene. Try adding some cabbage to your salads or sauté it with some onions!
Eggplant – 1 cup Serves: 2 grams of fiber, 12% Vitamin B6, 7% manganese. Eggplant is good for your heart because it contains a compound called lycopene, which has been shown to protect against heart disease!
Fava Beans – 1 Cup Serves 3 grams of fiber, 13% iron. Fava beans are a good plant-based protein! They’re also packed with fiber and folate which is one of the B vitamins that helps with blood sugar levels! Fava beans are also a great source of potassium.
Okra – 1 Cup Serves: 1 gram of fiber, 14% Vitamin C. Okra is known as one of the most difficult vegetables to prepare because it’s so slimy and slimy mess.
Watercress – One Cup Serves: 1 gram of fiber, 2.9% Vitamin C. Watercress is a great addition to any salad or wrap.
Disclaimer: The information in this article is intended for educational and entertainment purposes only and should not be used instead of or contrary to that of a medical professional. Before taking supplements, starting a new diet, or embarking on a new exercise regime please consult a medical or nutritional professional. The owners of “Getting Healthy After 50” are not medical professionals and are simply redistributing information that is freely available on the internet.