Vegetables are vital to heart health

VEGETABLES

As excellent sources of vitamins, minerals, complex carbohydrates and fiber, vegetables are vital to heart health. To get the most nutrition from vegetables, eat them raw or minimally cooked (steamed). Keep in mind that each vegetable provides different vitamins and minerals, making variety important. As a role, if the outer portion of the vegetable is edible, that's where you'll find the majority of vitamins and minerals.

One unit in the vegetable group equals 1/2 cup cooked or 1 medium raw vegetable. Choices include:

artichoke
asparagus**
bamboo shoots
beets
broccoli***
Brussels sprouts
cabbage**
carrot*
cauliflower
celery
cucumber
eggplant
greens***(collard, endive, escarole, lettuce, spinach)
kohlrabi
leeks
mushrooms
okra
onion
parsnip
peas
peppers***
pumpkin*
radish
rutabaga
scallions
shallots
squash*
snow peas
string beans
sweet potatoes*
tomato**
tomato juice or tomato-juice cocktail, low-sodium turnips**
water chestnuts
yams*
zucchini

*Good source of vitamin A
** Good source of vitamin C
*** Good source of vitamins A and C

Note: Starchy vegetables higher in complex carbohydrates are found in the grains group. Tomato juice and tomato-juice cocktail are high in sodium. Select the low-salt variety or make your own!