More and more people are trying to adjust their diets to foods that are healthier overall. One of the key switches have to do with vegetables, which are good sources of vitamins, minerals and in some cases fiber. All great ways to lower cholesterol and reduce the risk of heart disease. They may also be useful to reduce the amount of fatty food intake such as cheeses and certain meat. A minor switch in eating habits with regard to this food category can make all the difference in the world, especially in ensuring a healthy heart. But which vegetables are the right ones to choose? The answer is simpler than you might think
Shop the store perimeter instead of the interior of the grocery mart. The fresh and frozen vegetables that are more heart healthy are almost always located on the edge of the store. While some canned selections are also acceptable, fresh or frozen vegetables is always preferable to canned.
Look for colors and variety of vegetable choices. Make your vegetable intake both more colorful and healthy with a good balance between green, yellow, orange and red vegetables choice.
Avoid vegetables that have added salt and / or oil. These are more common in canned vegetables, but may also be sometimes found in frozen vegetables. If you really prefer the taste of canned or can not find or afford fresh or frozen vegetables variety, then rinse canned food thoroughly before using them. Another option is of course to choose those that are labeled “low in sodium. “
Avoid vegetables that are cooked in oil or butter. Also avoid high-fat dressings and creamy sauces. Choosing healthy vegetables which are soaked in garnishes and sauces that are not healthy regrets cardiovascular health benefit.
Avoid or reduce the use of high starch vegetables such as potatoes (including yams), corn, green peas, Lima and / or dried beans, lentils, turnips, squash, carrots and beets. Starch intake should be minimal for an overall healthy diet.
Increase your intake of green vegetables such as lettuce, cabbage, spinach, mustard or collard greens, broccoli, Brussels sprouts and kale. Swiss chard, bok choy and cauliflower are several options that can boost heart health.
Choose crunchy vegetables like carrots, cauliflower, broccoli, cucumber, cherry tomatoes or grape tomatoes, and celery for snack items rather than cookies, candy, or ice cream.
Tips and Warnings
Check the expiration date on all vegetable choice (if applicable).
Clean fresh vegetables thoroughly before using them.
Rinse canned food to eliminate extra sugar, salt, and oils before using them.
package fresh vegetables “green bags” to ensure freshness over an extended period.
Do not choose healthy vegetables and cook them in unhealthy oils or sauces.
Do not buy vegetables that are already beyond the expiration date.