10 Fruits and Vegetables that Reduce the Risk of Heart Disease

It’s no secret that eating a diet rich in fruits and vegetables has been shown to reduce the risk of heart disease, cancer, stroke, and other serious health problems. While many people know this intuitively, you may be surprised to learn how much of an impact your food choices can have on your future wellbeing. A few easy additions to your diet each day can make all the difference in your overall health and well-being. Here are 10 fruits and vegetables that will help keep you healthy!

1) Berries

Eating a diet rich in fruits and vegetables has been shown to reduce the risk of heart disease, cancer, stroke, and other serious health problems. While many people know this intuitively, you may be surprised to learn how much of an impact your food choices can have on your overall heart health. Recent research suggests that berries are among some of nature’s most potent anti-oxidants, helping prevent damage from free radicals in our body.

2) Oranges

The health benefits of oranges are numerous, including protection against heart disease. Ounce for ounce, orange juice contains more Vitamin C than any other fruit juice. Orange juice is also rich in calcium, a mineral needed to maintain healthy bones. If you don’t like eating oranges or drinking orange juice alone, try adding them to your favorite smoothie recipe for an extra nutritional boost.

3) Tomatoes

One of America’s favorite vegetables, tomatoes are more than just a delicious addition to sandwiches, salads, and pasta. Research suggests tomatoes may help reduce blood pressure and lower your risk for heart disease. Tomatoes also contain an antioxidant called lycopene—and get ready for some impressive facts about lycopene’s benefits.

4) Carrots

Carrots are rich in alpha-carotene, a powerful antioxidant. According to research from Johns Hopkins University, one carrot contains enough alpha-carotene to significantly reduce your risk of cardiovascular disease.

5) Spinach

Spinach, a green leafy vegetable high in iron, is one food that’s been shown to reduce risk. It also contains folate, vitamin K1 (which helps with proper blood clotting), and vitamin A. If you’re interested in eating more spinach, try adding it to smoothies, salads or sandwiches. You can also boil it or sauté it with other vegetables such as tomatoes or mushrooms to add flavor. Be sure to wash all fresh produce thoroughly before using it.

6) Beans

Many people wonder how to eat healthier but balk at all-out dieting – as if it’s some fad or weight-loss gimmick. In fact, eating a diet rich in fruits and vegetables has been shown to reduce the risk of heart disease, cancer, stroke, and other serious health problems. While many people know this intuitively, you may be surprised to learn how much of an impact your food can have on your health. Dr.

7) Broccoli

This vegetable has been shown to lower your risk of heart disease because it lowers blood pressure, triglycerides, cholesterol, and reduces inflammation. Broccoli is also a great source of antioxidants. Steam broccoli with a little olive oil or eat it raw in salads. You can also purchase frozen broccoli spears if you don’t have access to fresh veggies.

8) Peppers

Red bell peppers contain numerous phytochemicals that may help reduce inflammation throughout your body, which may be one reason why red bell peppers are linked to reduced risk of heart disease. An excellent source of vitamin C, red bell peppers also provide fiber, folate, vitamins A and E, potassium, magnesium, beta-carotene and riboflavin. Start adding red bell peppers to your diet today!

9) Onions

Quercetin, a flavonoid found in onions, has been shown to lower blood pressure in people with hypertension. Onions are also rich in chromium which is essential for balancing blood sugar. In addition, since onions are low in calories but high in nutrients they make an excellent weight loss food choice!

10) Whole Grains

Did you know that despite our current epidemic of obesity, heart disease, cancer, diabetes, and mental health problems in North America only 1% to 2% of people with these conditions have a nutritionally-based deficiency? In other words, 95% to 98% of patients aren’t suffering from malnutrition—they are affected by nutritional decitosis. To eat healthy foods doesn’t mean your eating habits are perfect – but at least you’re not making things worse.

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