2. Berries
Blueberries, strawberries, raspberries, and blackberries are packed with colorful plant compounds called polyphenols, including anthocyanins in many dark-colored berries.
They also provide:
- Fiber
- Vitamin C
- Folate
- Other antioxidants
Research has investigated berries and their polyphenols for potential effects on cardiovascular health and blood-vessel function.
Try adding berries to:
- Oatmeal
- Plain yogurt
- Smoothies
- Whole-grain cereal
- Salads
Choose whole berries rather than sugary berry-flavored drinks or desserts.
3. Leafy Green Vegetables
Spinach, kale, collard greens, lettuce, and other leafy vegetables provide a variety of nutrients that support overall cardiovascular health.
Many leafy greens are particularly rich in nitrates.
The body can convert dietary nitrate into compounds involved in nitric oxide pathways. Nitric oxide plays an important role in blood-vessel relaxation.
Leafy greens also provide:
- Folate
- Vitamin K
- Magnesium
- Fiber
- Carotenoids
Adding a handful of greens to meals is an easy way to increase your intake of plant foods.
