How To Eat More Vegetables, Fruits and Whole Grains to Stay Healthy

• Vegetables and fruits are an important part of a healthy diet, and variety is just as important as quantity.
• No single fruit or vegetable provides all the nutrients needed for good health. Eat a lot every day.
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent certain types of cancer, reduce the risk of eye and digestive problems, and have a beneficial effect on the body. Positive effect on blood sugar levels, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables can even promote weight loss. [1] Their low glycemic index prevents blood sugar spikes that can increase feelings of hunger.
There are at least nine different families of fruits and vegetables, each potentially containing hundreds of different health-promoting plant compounds. Eat a variety of products and colors to provide your body with the right combination of nutrients. This not only ensures a greater variety of beneficial phytochemicals, but also creates eye-catching meals.
Cardiovascular disease
There is convincing evidence that a diet rich in fruits and vegetables can reduce the risk of heart disease and stroke.
• A meta-analysis of cohort studies including 469,551 participants found that eating more fruits and vegetables was associated with a reduced risk of death from cardiovascular disease, with a median risk reduction of 4 % for each additional serving of fruit and vegetables per day. [2]
• The largest and longest study to date, conducted as part of the Harvard-based Nurses' Health Professionals Follow-up and Health Study, included nearly 110,000 men and Women's health and eating habits were followed for 14 years.
• The higher the average daily fruit and vegetable consumption, the lower the risk of cardiovascular disease. Compared with those in the lowest fruit and vegetable consumption group (less than 1.5 servings per day), those who consumed an average of 8 or more servings per day had an increased risk of heart attack or stroke. cerebral blood flow is less than 30%. [3]
• Although all fruits and vegetables can contribute to this benefit, green leafy vegetables, such as lettuce, spinach, Swiss chard and broccoli, have most strongly associated with a reduced risk of cardiovascular disease. Cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, broccoli and kale; and citrus fruits such as oranges, lemons, limes and grapefruits (and their juices) also make important contributions. [3]
• When the researchers combined the results of the Harvard studies with several other long-term studies in the United States and Europe, and looked at coronary heart disease and stroke separately, they found that Similar protective effects: People who ate more than 5 servings of fruits and vegetables per day had an approximately 20% lower risk of coronary heart disease [4] and stroke [5] than those who ate less. 3 servings per day.