Tips from Four Seasons Nutrition Coach Michon Wieland
Supporting your heart health can start with one simple change: adding fruits and vegetables.
About 80% of us don’t eat enough fruit and 90% of us don’t eat enough vegetables. Research by Aune et al. (2017) found that consuming 800 grams of fruits and vegetables (about 6 cups) was linked to a reduced risk of cardiovascular disease, as well as strokes and cancer. This is in line with the American Heart Association’s recommendation to fill at least half your plate with fruits and vegetables.
Fruits and vegetables provide key nutrients such as fiber, potassium, and antioxidants that support healthy blood pressure and cholesterol levels. They are also high in volume and low in calories which can help you reach and maintain a healthy weight, reducing strain on your heart.
Adding foods is often easier than restricting them. Instead of focusing on what to eliminate, start by simply adding fruits and vegetables. Aim for about two cups per meal. Fresh, frozen, or canned options are all nutritious choices. Pre-cut fruit paired with some yogurt or eggs is an easy breakfast. A bagged salad with a lean protein is a convenient lunch to bring to work. Roast some of your favorite vegetables like broccoli or potatoes on a sheet pan to complete your dinner.
The American Heart Association also recommends opting for whole grains over refined grains, choosing lean proteins, and replacing saturated fats with unsaturated options like olive oil. Fatty fish like salmon provide omega-3 fatty acids which have been shown to help reduce the risk of heart disease.
For most of us, the most impactful and simplest step toward protecting our heart health can be as easy as adding some fruits and vegetables.
Four Seasons Health Club is proud to offer Nutrition Coaching to help you build healthy habits that actually stick. We offer personalized guidance to support your goals whether that’s weight loss, performance, or simply feeling better in your body. Click HERE to learn more about Michon and to schedule a consultation.