Fruit and Veggies and Their Importance for Your Heart Health
As we begin the first weeks of fall there are often many changes occurring around us. Students are back to school, the temperatures outside are getting lower, and days are becoming shorter. With these external changes occurring, one that shouldn’t is the amount of fruits and vegetables that we eat. It’s quite common to adopt an unhealthy diet as we begin to move ourselves indoors, but instead most of us should actually be eating more as about 90% of us are not getting the proper daily amount of vegetables.
For this reason we want to highlight the importance of a diet that is full of fruits and vegetables and the benefits they contribute to your heart health. Which vegetables and fruits are the most heart healthy though?
To help, we’ve shared below some of the best fruits and vegetables that you can have for a heart-healthy diet, as well as when they’re in season.
Heart Healthy Fruits and Vegetables
Berries
Berries such as strawberries and blueberries are believed to carry antioxidants that help to decrease blood pressure and dilate blood vessels. This is attributed to the benefit of compounds known as anthocyanins, and flavonoids.
When they’re available:
- Strawberries: May, June, July, August, September, and October
- Blueberries: July, August, and September
- Cranberries: September, October and November
- Raspberries: July, August, September, and October
Potatoes
Although potatoes can be more challenging to your heart healthy dining, if you don’t deep fry them, they can be extremely good for your heart. They’re rich in potassium and high in fibre (if the skin is left on), which again, can help lower blood pressure and the risk of heart disease.
When they’re available: year round
Tomatoes
Similar to potatoes, tomatoes are high in heart-healthy potassium. Plus they’re a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help to get rid of “bad ” cholesterol, keep blood vessels open and lower heart attack risk.
When they’re available:
- Greenhouse: year round
- Field: July, August, September, and October
Broccoli, Spinach and Kale
When it comes to your heart health, you can’t go wrong with vegetables. Green vegetables like broccoli, spinach or kale can give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and can free your body of potentially harmful compounds. They’re also high in fibre and contain lots of vitamins and minerals.
When they’re available:
- Broccoli: June, July, August, September, and October
- Spinach: May, June, July, August, September, and October
- Kale: June, July, August, September, and October
Avocado
These soft, tasty fruits will provide your body and heart with plenty of healthy fats. They’re composed of monounsaturated fats, high in antioxidants, and also contain potassium to help lower heart disease factors.
When they’re available: (commercially) generally year round
Asparagus
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.
When they’re available: May and June
Bell Peppers
Bell peppers contain folate, another nutrient that can reduce homocysteine.
When they’re available:
- Greenhouse: February, March, April, May, June, July, August, September, October, November, and December
- Field: July, August, September, and October
Carrots
Carrots are rich in carotenoids, which are powerful antioxidants that can combat free radicals that cause heart disease.
When they’re available: February, March, April, May, July, August, September, October, November, and December
Garlic
Garlic contains phytochemicals that boost immunity and protect the heart against diseases.
When they’re available: February, July, August, September, October, November, and December
Onions
Onions are a rich source of sulphur-containing phytochemicals. These phytochemicals can reduce cholesterol levels, and therefore, prevent heart disease.
When they’re available: year round
If you’re interested in learning about other heart-healthy foods, check out our post on Ten Essential Foods For A Heart-Healthy Diet; And if you’d like to know when other fruits and vegetables are available, check out Foodland Ontario’s page.
