Spring into health: Boosting your heart with more greens
Before you roll your eyes at yet another tip about "healthy vegetables," know that many of them likely already make regular appearances on your plate. Exploring a wide range of options is worthwhile, especially as winter ends and we move into spring.
Vegetables play a crucial role in supporting heart health. According to the recommendations of the World Health Organization, the daily intake should be a minimum of 400 grams of fruits and vegetables across the recommended five servings, with a greater emphasis on the latter. However, achieving this recommended intake can be challenging, mainly if you're not accustomed to eating many vegetables.
Vegetables supporting heart health
All vegetables can support heart health to some extent, but some may be more beneficial than others. Vegetables like kale, spinach, cabbage, broccoli, bok choy, and rocket are particularly good for heart health. Cruciferous vegetables are rich in nutrients such as vitamin K and folic acid. Broccoli is known for being low in calories and high in fibre, making it an excellent choice for those watching their weight. Bok choy, a popular ingredient in Asian cuisine, is also gaining importance in Europe. This cruciferous vegetable is rich in fibre and vitamins B and K. It is low in calories and contains sulforaphane, which may protect against cancer. Regular consumption of cruciferous vegetables can positively impact gut health and support the prevention of many diseases.
How to increase vegetable intake
Planning meals can help achieve the recommended vegetable intake. During grocery shopping, it's worth stocking up on all the necessary ingredients for the week. Instead of reaching for crisps between meals, plan snacks with vegetables. Storing vegetables at eye level in the refrigerator can remind you to consume them. So, if they were usually on a lower shelf or drawer, rearranging products in the fridge by using special containers or baskets can be beneficial. Most cruciferous vegetables are green—when shopping, focus on this colour, but don't forget exceptions like red cabbage.
