Top Best Tips for Heart Health with Vegetables

Vegetables, i.e. vegetables, roots, berries and fruits are rich in protective nutrients such as fiber, vitamins, minerals and phyto chemicals. 

Therefore, they are important for the functioning of the body. Vegetables contain little energy relative to their weight, so they are also helpful in weight management.

From a health point of view, it is best to eat a variety of vegetables. The use of vegetables can be increased by including vegetables in every meal.

Plenty of vegetables

It is recommended to eat at least half a pound of vegetables a day. 

This amount is obtained from six doses the size of your own palm. 

A minimum of five palm-sized doses per day is recommended for a child.


One dose, about a handful, is an example

  • one medium-sized tomato,
  • one medium-sized carrot,
  • 1½ dl (deciliter) grated or green salad,
  • 1½ dl of cooked vegetables, i.e. warm vegetable supplement,
  • 1 dl berries, that is
  • one fruit

Potatoes and juices are not included in this amount.

Finns eat vegetables in many ways, but too little in relation to the recommendations. 

Men eat vegetables on average less than 400 grams and women just over 400 grams per day (THL, 2017).

Less than half of Finns eat vegetables in the recommended amount.

Lots of necessary protective nutrients

Vegetables are rich in protective nutrients, ie vitamins, minerals and antioxidants. 

Protective nutrients are essential for normal human growth and development. 

In addition, plant-protective nutrients help improve resistance.

Low energy

Vegetables are a tool for weight management. 

They contain little energy relative to their weight, but they have enough chewable and belly filling. 

The fibers and water contained in vegetables increase the feeling of satiety and thus facilitate weight management.

Vegetables prevent diseases

Vegetables contain no salt, sugar or cholesterol at all. 

As part of a healthy diet and other healthy lifestyles, they also help control and lower blood pressure, blood sugar, and blood cholesterol levels. 

The health effects of vegetables are well known. Excessive use of vegetables, among other things, reduces the risk of cardiovascular disease, type 2 diabetes and certain cancers.

Vegetables, roots, berries and fruits also bring eye food and flavor to the plate.

When most food choices are healthy, even a party treat can fit into a healthy whole. 

The Heart signs helps with healthy food choices . Good cooking ingredients create delicious meals for the well-being of the heart.

  • Vegetables, berries and fruits promote heart health and lighten the diet. The Marevan patient should also consume them at least a pound a day. Using a plate model with a meal will help you enjoy them enough.
  • Whole grain products, beans, lentils, vegetables, seeds and nuts ensure adequate fiber intake. Fiber lowers blood LDL cholesterol and helps control blood sugar.
  • Good dietary fat quality, i.e. reducing the intake of saturated (hard) fat and replacing it with unsaturated (soft) fat, is the most important dietary factor in controlling blood LDL cholesterol. It also improves insulin action and reduces low-grade inflammation in the body.
  • Reducing salt intake helps prevent and control high blood pressure.
  • Permanent weight management promotes heart health in many ways.
  • Appropriate portion size and a regular meal rhythm with  snacks keep you refreshed and make weight management easier.

Food choices can affect blood cholesterol levels and blood pressure, which, in addition to tobacco, are major risk factors for cardiovascular disease.

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