What you eat has a powerful impact on your risk of developing cardiovascular disease. "Power Foods" are foods packed with high levels of heart disease-fighting nutrients and the fewest number of calories. Including the following Power Foods in your diet can help you reduce your risk of heart disease.
Vegetables
Asparagus B6, folate, K, potassium, fiber
Bell peppers B1, B2, B6, folate, C, fiber
Bok choy B6, C, K, Calcium, fiber
Broccoli B6, C, E, K, folate, fiber
Carrots A, C, Fiber, carotenoids*
Garlic, onions, leeks, shallots Phytochemicals**, fiber
Leafy greens such as spinach, watercress, swiss chard, romaine, kale, beets and mustard greens A, B2, B6, C, E, folate, calcium, copper, magnesium, potassium, zinc, fiber
Potato (with skin) B6, C, potassium, magnesium, fiber
Sweet potato (with skin) A, C, potassium, copper, fiber
Tomato A, C, E, potassium, fiber
Acorn or butternut squash A, B1, B6, C, folate, calcium, copper, magnesium, potassium, fiber
*What's a carotenoid? A carotenoid is a type of phytochemical that has a strong antioxidant effect. You may be familiar with beta-carotene, one of the 600 known carotenoids. A diet rich in carotenoids helps protect against cancer and heart disease and contribute to healthy eyes.
**What's a phytochemical? A phytochemical is a plant chemical that helps to keep plants healthy. These same plant chemicals help protect humans from disease and boost the immune system.
Serving Suggestions:
• Try to eat at least 1 to 2 cups of these vegetables at 2-3 meals each day.
• An average of ¼ cup of chopped onion and 1 clove of garlic each day have healthy benefits.
• Choose fresh and cooked tomato products every week.
• Focus on variety. Choose a wide variety of colorful vegetables each day. The more vibrant the color, the better! Choose dark greens, bright reds, oranges, yellows and deep purples.
Eat the rainbow!