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Eat more vegetables, say the American Heart Association

by , 17 June 2014

There's no quick fix for disease prevention. That's why it's so important for you to make it your lifelong mission to eat clean and stay healthy so you're able to protect your body from illness and disease.

That's not to say you can't enjoy your food. Of course you can! It just means you have to think about what you eat and how it'll affect you in the long run.

So let's talk about how you go about preventing heart disease.

The concept is really simple. Start by eating foods that help you maintain your blood pressure and your weight, says the American Heart Association. All you need to do is include heart healthy foods into your everyday diet.

And start that by eating more vegetables…

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Heart healthy foods should be part of your every day diet 

The reason many people don’t get their recommended daily allowance of vegetables is because there’s an assumption that you can only eat them at dinner. And who can pack away five to nine servings of vegetables in one sitting?
 
So what’s the plan?
 
Eat at least one serving of veggies at every meal!
 
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Use clever ways to include heart healthy foods to every meal without having to eat spinach in your cereal 

Breakfast: Have a smoothie for breakfast and add a cup of spinach, kale or lettuce to the mix of berries and yoghurt.
 
Lunch: Have a large salad with a variety of salad greens and vegetables. Beans, carrots, spinach, roast butternut, eggplant etc. are all delicious when eaten cold too. And it’s not all about the salad, add these ingredients to a wrap, sandwich or pita too.
 
Dinner: This one’s easy! Make sure you fill at least half your plate with fresh veggies.
 
Snacks: Smoothies are great in between meal snacks too. Or eat chopped veggies with a hummus dip for a tasty and healthy snack.
 
There you have it! There’s more than one meal you can use to get your daily portion of heart healthy foods. So make sure you eat your veggies every day!

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