Spinach, kale, Swiss chard, and arugula are rich in potassium, magnesium, nitrates, and antioxidants like lutein and beta-carotene.Heart benefits:
- Relax blood vessels and boost blood flow
- Control blood pressure
- Reduce oxidative damage
How to enjoy: Aim for ½ cup cooked greens daily. Add raw to salads and smoothies, or lightly steam and mix into soups and stews.
3. Broccoli & Cruciferous Vegetables – Anti-Inflammatory Allies
Broccoli, along with cauliflower, cabbage, and Brussels sprouts, packs sulforaphane, potassium, vitamin C, and fiber.
Why they help:
- Lower cholesterol
- Reduce inflammation via the Nrf2 pathway
- Improve blood pressure control
Prep tips: Steam for max nutrients, or roast, stir-fry, or eat raw. Add to salads or smoothies for variety.
4. Carrots – Crunchy and Heart-Smart
Carrots provide beta-carotene, alpha-carotene, potassium, fiber, and vitamin C—all linked to better heart function.
Benefits include:
- Fighting inflammation and oxidative stress
- Supporting healthy blood pressure
- Lowering cholesterol
Serving suggestion: Eat ½ to 1 cup daily. Light cooking helps your body absorb more carotenoids—especially when paired with healthy fats like olive oil.
