Remember the suggestion of 5 servings a day of fruits and vegetables?
While eating 5 servings a day of fruits and vegetables is good if you currently are not eating daily fruits and vegetables, and sadly many fall short of this guideline, eating 10 servings will be even better for your heart!
Eating 10 portions of fruits and vegetables per day was tied to a:
· Reduced risk of heart disease by 24 percent
· Reduced risk of stroke by 33 percent.
· Reduced risk of cardiovascular disease by 28 percent.
· Reduced risk of cancer by 13 percent.
· Reduction in premature death by 31 percent.
Some fruits and vegetables are better than others. For example, apples and pears; citrus fruits; salads and green leafy vegetables such as spinach, lettuce and chicory; and cruciferous vegetables such as cabbage, broccoli and cauliflower may all help in the prevention of heart disease, stroke, and possible early death.
Research also shows that green vegetables, such as spinach or green beans; yellow vegetables, such as peppers and carrots; and cruciferous vegetables may help reduce cancer risk.
The whole package of beneficial nutrients you obtain by eating fruits and vegetables is crucial to your health. It is why it is important to eat whole plant foods to get the benefit, instead of taking antioxidants or vitamin supplements.
10 servings a day may seem like a lot, especially for people who don’t like the texture, taste or smell of vegetables and fruits, but there are some great ways to try and work them into your daily routine. It may take some planning, but with daily focus it should be able to become a habit.
One idea is to not rely on just eating vegetables at dinner. Try and shoot for three or four servings of vegetables with both lunch and dinner, and one or two servings of vegetables and fruit with breakfast and snacks.
Another great idea is spending time immediately after grocery shopping to do some quick cooking and chopping of vegetables and fruits and putting serving portions in plastic bags or containers.
Also, remember that little trick they suggest for getting kids to eat their vegetables? Hiding the veggies in their food? Well, you just might have to do that to yourself if you can’t get yourself to eat your fruit and vegetables. So, make a pasta dish, and toss in some berries, broccoli or spinach. Instead of flavoring with dressings and dips use fruits and vegetables. Freezing fruit is also a great way to enjoy a cold treat and reap the nutritional benefits. Have you tried cauliflower rice? Another great way to substitute with a vegetable instead of a carb.
And even though both fruits and vegetables are important in your diet, try and go lighter on the fruit and heavier on the vegetables because of the higher sugar content and calories in fruit.
No matter what new fad diet comes out, or whether there is a new superfood of the month , fruits and vegetables are undeniably a part of a healthy diet, so getting as much as you can in your diet will lead to you living a longer life.
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