Veggie boost: Easy ways to support your heart health

Vegetables play a crucial role in supporting heart health. According to the World Health Organization's recommendations, the daily dose is a minimum of 14 ounces of fruits and vegetables spread across the recommended 5 servings, with a higher emphasis on the latter. However, reaching this recommended intake can be challenging, especially if you're not used to eating a large amount of vegetables.

All vegetables can support heart health to some extent, but some may be more beneficial. Vegetables like kale, spinach, cabbage, broccoli, bok choy, and arugula offer more benefits for heart health. Cruciferous vegetables are rich in nutrients such as vitamin K and folic acid. Broccoli is known for being low in calories and high in fiber, making it an excellent choice for those watching their weight. Bok choy, a popular ingredient in Asian cuisine, is also gaining importance in Europe. This cruciferous vegetable is rich in fiber and vitamins B and K. It is low in calories and contains sulforaphane, which may protect against cancer. Regular consumption of cruciferous vegetables can positively impact gut health and support the prevention of many diseases.

Planning meals can help achieve the recommended vegetable intake. It's worth stocking up on all necessary ingredients for the week during grocery shopping. Instead of reaching for chips between meals, plan snacks with vegetables. Storing vegetables at eye level in the refrigerator can remind you to consume them. If they're usually on a lower shelf or drawer, rearrange your fridge using special containers or baskets. Most cruciferous vegetables are green, so focus on this color when shopping, but don't forget exceptions like red cabbage.