3 Foods You Should Be Eating For Heart Health

The science behind the lifesaving benefits of fruits, vegetables and legumes

Heart disease is the leading cause of death worldwide, but did you know that there are simple dietary changes you can make to reduce your risk? A new study, conducted by the Prospective Urban Rural Epidemiology (PURE) project, has highlighted the specific importance of fruits, vegetables, and legumes in promoting heart health.

The study, which included over 135,000 individuals from 18 countries across North America, Europe, South America, Asia, and Africa, found that higher consumption of fruits, vegetables, and legumes was associated with a lower risk of cardiovascular disease, major cardiovascular events, heart attack, stroke, and even death.

Researchers also found that the optimal intake of these heart-healthy foods is 3-4 servings per day, which equates to roughly 375-500 grams. Four hundred grams is the equivalent of 5 servings of fruit and vegetables a day. 

So, what are some easy ways to incorporate these foods into your diet?

1.     Consider adding more fruits to your breakfast or as a snack during the day. Apples, oranges, bananas, and berries are all excellent choices. You could also try making a smoothie by blending frozen fruits, such as berries or mango, with yogurt or almond milk.  Our Creamy Orange Smoothie is sunshine in a glass!

2.     Aim to include a variety of vegetables in your meals, both raw and cooked. Raw vegetables, such as carrots, cucumber, and peppers, are great as snacks or in salads, while cooked vegetables, such as broccoli, spinach, sweet potato even plantains, can be incorporated into soups, stews, or as a side dish.  Plantains with Avocado Dip are a crowd pleaser every time. 

3.     Try to include more legumes, such as beans, chickpeas, lentils, and peas, in your meals. While hummus is an everyday favorite, our Banana Chicken in Black Beans is a standout for your dinner table. 

By incorporating these heart-healthy foods into your diet, you can reduce your risk of heart disease and improve your overall health and wellbeing. So, go ahead and enjoy that fruit salad or vegetable stir-fry – your heart will thank you for it!

Published February 1, 2024