Eat More Fruits & Veggies for a Healthy Heart
A recent study on cardiovascular health has shown that inadequate fruit and vegetable consumption may account for millions of deaths from heart disease and strokes each year around the world. The study, conducted by the Friedman School of Nutrition at Tufts University and published June 10 by the American Society for Nutrition, estimated that roughly 1 in 7 cardiovascular deaths could be attributed to not eating enough fruit and 1 in 12 cardiovascular deaths could be attributed to not eating enough vegetables.
Based on dietary guidelines and studies of cardiovascular risk factors, the researchers defined optimal fruit intake as 300 grams per day, equivalent to roughly two small apples. Optimal intake of vegetables, including legumes (beans), was defined as 400 grams per day, equivalent to about three cups of raw carrots. That’s really not a lot of fruits and vegetables to eat each day.
In the United States, inadequate vegetables in the diet may account for as many as 82,000 cardiovascular deaths per year while inadequate fruit intake may account for 57,000 deaths. Cardiovascular disease is the number one cause of death in the United States and worldwide.
So what can you do about this startling fact?
Eat more fresh fruits and vegetables! It’s as simple as that. Find creative new ways to add delicious options to your diet.
Have you tried fresh spirals of lightly sautéed zucchini or squash instead of pasta served with a little marinara sauce over top? Most stores sell the zucchini and squash already spiraled or you can buy a gadget called a spiralizer which you can use to slice them thin and pasta-like at home. If you’re less adventuresome, try spaghetti squash.
Fresh green salads with a lean protein sliced over the top makes a great hot weather meal with fresh fruit as dessert.
We are blessed to live in a time where so many fruits and vegetables are available year- round. And it’s time to enjoy them. Drop by your local farmer’s market, try something new and bring it home for the family. Your heart will thank you for it!
What’s the difference between Dr. Charlene Thorburn and other Chiropractors? In addition to her Chiropractic degree, she is a Registered Nurse (RN). Dr. Thorburn is also a nutritional professional with over 30 years of research and knowledge in the areas of nutrition and the healing quality of natural supplements. This gives her a well-rounded medical perspective and a unique ability to diagnose, treat, and get great results for her patients.