Good nutrition is essential in your fight against heart disease, and autumn offers some of the most colorful-and healthful-foods. To stay heart healthy, the American Heart Association (AHA) recommends that you stick to a diet that includes:
- At least 4.5 cups of fruits and vegetables a day
- At least two 3.5-ounce servings of fish (preferably an oily fish like salmon) a week
- At least three one-ounce-equivalent servings a day of fiber-rich whole grains
- At least four servings a week of nuts, legumes, and seeds
- No more than two servings a week of processed meats
Here are five fall food groups that are tasty, packed with heart-healthy vitamins and minerals, and will keep you feeling satisfied all season long.
1. Root vegetables: Full of essential nutrients, root vegetables are found below ground and include:
- Carrots, a rich source of beta-carotene, a powerful antioxidant
- Sweet potatoes, good for boosting energy and helping lower blood pressure
- Onions, contain flavonoids, which help reduce the risk of heart disease
2. Winter squash: Although available from August through March, winter squash are at their peak of flavor from October to November when they are in season. Full of beta-carotene, which prevents the oxidation of cholesterol in the body, winter squash helps reduce the risk of heart attack and stroke. Some types of winter squash include:
- Butternut squash
- Acorn squash
- Hubbard squash
- Turban squash
- Pumpkins (sugar or pie pumpkins yield more edible flesh than the kinds commonly used for carving.)
3. Fruits: These fruits are packed with essential vitamins, including A, C and, E, as well as potassium and fiber. They help lower cholesterol and blood pressure levels and control blood sugars:
- Apples
- Bananas
- Oranges
- Papaya
4. Nuts and Seeds: Nuts are recommended as part of the DASH (Dietary Approaches to Stop Hypertension) diet, a plan designed to reduce blood pressure. Some nutrition-rich nuts include:
- Walnuts
- Peanuts
- Almonds
Heart-healthy seeds include:
- Sunflower seeds
- Pumpkin seeds
5. Legumes: Each of the below legumes is loaded with nutrients that can help lower cholesterol and blood pressure levels.
- Black beans
- Black-eyed peas
- Kidney beans
- Lentils
Sources:
Whole Foods. "Winter squash."
http://whfoods.com/genpage.php?tname=foodspice&dbid=63
American Heart Association. Nutrition Center.
http://heart.org/HEARTORG/GettingHealthy/NutritionCenter/Nutrition-Center_UCM_001188_SubHomePage.jsp
Heart Healthy Living. "Cleveland Clinic's Top Beans and Legumes."
http://www.hearthealthyonline.com/healthy-recipes/cooking-nutrition-tips/cleveland-clinic-top-legumes_ss1.html