February is American Heart Month. According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the United States and is a major cause of disability. About every 25 seconds, an American will have a coronary event, and about one every minute will die from it.
The chance of developing coronary heart disease can be reduced by taking steps to control risk factors. People who have survived a heart attack can also work to reduce their risk of another heart attack or a stroke in the future. A healthy diet is one of the best weapons you have to fight heart disease.
Eating plenty of healthy fruits and vegetables may help reduce the risk of obesity and many diseases, including heart disease and high blood pressure. They are rich in vitamins, minerals and fiber that your body needs.
Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease. Fruits and vegetables that contain five grams or more fiber per serving (20 percent or more of Daily Value) qualify to be labeled high in fiber. Some fruits and vegetables that are high in fiber include: apples, blackberries, pears, raspberries, spinach, lentils, lima beans, and pinto beans. Fruits and vegetables that contain at least two and a half grams but less than five grams of fiber per serving (10-19 percent of Daily Value) qualify to be labeled as a good source of fiber. Some fruits and vegetables that are good sources of fiber include: artichokes, bananas, blueberries, broccoli, brussels sprouts, dates, figs, green beans, onions, oranges, sweet potatoes, and white beans.
American Heart Month is a good time to make simple changes in your diet to reduce your risk for the nation’s number one killer—heart disease. Adding more fiber-rich fruits & veggies to meals and snacks is an important change that will make a healthy difference in your life. Increasing the amount of fruits and vegetables in your diet is easy because they come in so many delicious forms and varieties! Fresh, frozen, canned and dried fruits and vegetables, as well as 100 percent fruit and vegetable juices, each contribute to a balanced diet and a healthy lifestyle.
Governor’s Black Bean Soup is a healthy, fiber-filled soup that will warm you up this month, while Broccoli Rabe with White Beans makes a great side dish that no one will guess is heart-healthy.
More information about maintaining a healthy lifestyle as well as recipes and tips that make it easier to add more fruits and veggies to your family’s diet can be found on the Fruits & Veggies—More Matters website, www.fruitsandveggiesmorematters.org.
Resources: http://www.cdc.gov/features/heartmonth/
