As we come to the end of heart health month it is important for the public to realize that, apart from extenuating genetic factors, the health of your heart is in your hands. A healthy diet and regular exercise are the simplest ways to prevent and reverse heart issues from occurring. If you focus on including plant based foods and water in the diet, while getting 30 – 60 minutes of light to moderate exercise per day, you are on the path to a healthy life.The following are the top 10 vegetables that are heart friendly and should be incorporated in the diet regularly, chosen by the Ohio Medical Group. Take note that the vegetables available in Ontario for the month of February are carrots, peppers, leafy greens (lettuce), garlic, onion, potatoes and squash.
One of the most important heart healthy ingredients that are found in asparagus is vitamin B6. This vitamin can lower homocysteine, a form of amino acid that has been linked to heart disease.
2. Bell Peppers
Bell peppers contain folate, another nutrient that can reduce homocysteine.
Carrots are rich in carotenoids, which are powerful antioxidants that can combat free radicals that cause heart disease.
A carotenoid called lycopene in tomatoes has been proven to be effective in preventing heart disease.
Broccoli has a high content of vitamin C, and it can make you less susceptible to both non-fatal and fatal heart diseases.
6. Leafy Greens
Leafy greens are an excellent source of magnesium. According to a Harvard study, magnesium can lower risk of sudden health failure in women.
Garlic contains phytochemicals that boost immunity and protect the heart against diseases.
Onions are a rich source of sulphur-containing phytochemicals. These phytochemicals can reduce cholesterol levels, and therefore, prevent heart disease.
Potatoes are a high-potassium food, and they can help your body maintain healthy blood pressure. High blood pressure can increase the risk of congestive heart failure and stroke.
Squash has many nutrients that are beneficial to your heart health, including vitamin C, potassium, magnesium, and folate.