Looking to strengthen your cardiovascular health?
Adding one cup of healthy leafy greens to your daily diet can do the trick.
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Why are leafy greens so powerfuleven the very manageable one cup a day?
registered dietitian nutritionist and owner of Amy Gorin Nutrition
Registered dietitianAmy Gorin, RDNsays this is because all greens are full of vitamins, minerals, and antioxidants.
And spinach offers iron, important for transporting oxygen throughout your body.
Types of leafy greens
1.
Its full of potassium, calcium, magnesium, and vitamin C.
2.
Selenium is important because it helps make DNA and protects again cellular damage.
That makes this green particularly good for fighting inflammation.
Collard greens
Collard greens are higher in protein than other greens, withtwo grams per cup.
Kale
Kale is particularly great for liver support because it contains a category of phytochemicals calledglucosinolates.
These compounds help detoxify the liver and support other bodily functions.
registered dietitian nutritionist and owner of Amy Gorin Nutrition
This green is super versatile.Can you eat kale raw?
it’s possible for you to eat it raw, saute it, or incorporate it into your smoothies.
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5. it’s possible for you to also char romaine straight on the grill.
Spinach
If you want to up your iron consumption, spinach is the green for you.
Its also full of potassium andfolate, which helps protect against certain types of cancer.
How to prepare, cook, and enjoy healthy leafy greens
1.
She loves using them to makeMediterranean saladrich with olive oil, seafood, spices and legumes.
She also favors alupini bean saladthat utilizes crushed pistachio.
Heres an easy kale salad recipe:
3.
Sprinkling some crispy greens on top of a carb-and-cheese wheel is a perfect magic trick.
Fresh arugula on top of pizza is so delicious, says Gorin.
The arugula has a peppery bite to it, and this is a great way to eat your greens.
This avocado pizza has a cauliflower crust:
4.
That means aprotein smoothie bowlcan help your greens intake.
If your city or town has a farmers market, consider buying your greens directly from local farmers.
If you have space, you’ve got the option to evengrow your own greens in your backyard.
This little trick helps keeps your greens fresh without causing them to get soggy.
The bottom line is this: Eating greens directly benefits the entire body, including the heart.
The best part is that it really only takes a cup of day to benefit.
(Although more than one cup a day is great, too!)
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