Vegetables for heart health

What vegetables are best to keep your heart healthy


What vegetables are best for the heart?

healthy foods for the heart

Photo of healthy foods for the heart: legumes, oats, vegetables, fruits, oily fish, olive oil and nuts

Spinach and green leafy vegetables (borage, dandelion, purslane, broccoli, …) are highly recommended because of their high content of folic acid (vitamin B9), which cleans the blood of toxins such as homocysteine.

The brightly colored vegetables are also very advisable, such as carrots and beets, because of their high content of antioxidants, which are necessary for the integrity of the blood vessels.

Those vegetables with more color and flavor are the most advisable. For example, a salad with arugula is better than with an iceberg lettuce. The iceberg lettuce is practically only water and fiber, while the arugula has fiber, and in addition, many beta carotenes, chlorophyll, and provides glucosinolates (spicy flavor), with antioxidant properties. Therefore: + color and + taste = + healthy.

Some healthy recipes with vegetables are: carrot cream, grated carrot with lemon, zucchini tortilla with turmeric, nettle soup, pumpkin quinoa, etc.

How much vegetable should be eaten?

It is recommended that people with heart problems consume fruits and vegetables daily, at least 5 vegetables and fruits a day.

Fruits in the diet for the heart


Fruits are recommended in heart diet

Fruits have a high water content that favors its lightness, are moisturizing and provide natural sugar, vitamin C and other antioxidant phytochemicals. Whole and fresh fruits are recommended, in season, and preferably of local cultivation to make it more ecological.

How much fruit is recommended to take?

You can eat between 2 and 5 fruits a day, depending on the person and the appetite. Fruits are only good whole, not squeezed or in shakes (juices, nectars, etc.).

There are many myths about fruits that are false and that should be denied for people to consume these healthy foods “without guilt”: fruits can not be compared to sugar, fruit does not ferment in the stomach, you can eat them after the meals, they do not make you fat, and it is not “better” eating yogurt as a dessert than a fruit.

Eating fruits prevents the appearance of numerous diseases and improves blood circulation.

Related information:

Good fats for the heart

Healthy heart foods

Bad food for the heart

– Examples of healthy vegetables

punto rojo More information on the heart and its natural treatment.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

15 May, 2024

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