Spring into heart health: Embrace cruciferous veggies
Before you roll your eyes at yet another tip about "healthy vegetables," know that many of them likely already make regular appearances on your plate. Exploring a wide range of options is worthwhile, especially as we transition from winter to spring.
Vegetables play a crucial role in supporting heart health. According to the recommendations of the World Health Organization, the daily dose is a minimum of 400 grams of fruits and vegetables, with a focus on five servings, placing greater emphasis on vegetables. However, reaching this recommended intake can be challenging, mainly if you're not accustomed to eating many vegetables.
Vegetables supporting heart health
While all vegetables support heart health somewhat, certain ones may offer more benefits. Vegetables like kale, spinach, cabbage, broccoli, bok choy, and arugula can be especially beneficial. Cruciferous vegetables are rich in nutrients such as vitamin K and folic acid. Broccoli is known for being low in calories and high in fibre, making it an excellent choice for those watching their weight. Bok choy, a popular ingredient in Asian cuisine, is also gaining importance in Europe. This cruciferous vegetable is rich in fibre and vitamins B and K. It is low in calories and contains sulforaphane, which may protect against cancer. Regular consumption of cruciferous vegetables can positively impact gut health and support the prevention of many diseases.
How to increase vegetable intake
Planning meals can help achieve the recommended vegetable intake. It's worth stocking up on all the necessary ingredients for the week during grocery shopping. Instead of reaching for chips between meals, plan snacks with vegetables. Storing vegetables at eye level in the refrigerator can serve as a reminder to consume them. If they are usually on a lower shelf or drawer, rearranging products in the fridge by using special containers or baskets can be beneficial. Most cruciferous vegetables are green—when shopping, focus on this colour, but don't forget exceptions like red cabbage.
