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February marks both American Heart Month and National Cancer Prevention Month, making it the perfect time to focus on small, impactful changes to your diet that support long-term health. One of the simplest yet most powerful habits you can adopt is eating more fruits and vegetables.
The Dietary Guidelines for Americans recommend at least five combined servings of fruits and vegetables daily. Research shows that this level of intake is associated with lower rates of heart disease, certain cancers, and respiratory conditions. Yet, a 2019 CDC study found that only 1 in 10 adults meet this goal.
Winter’s limited fresh produce options might make it feel challenging to eat more fruits and vegetables, but with a little creativity, you can incorporate them into every meal and snack.
Why Fruits and Vegetables Matter for Your Heart and Cancer Prevention
A diet rich in fruits and vegetables provides essential nutrients like fiber, antioxidants, potassium, and vitamins C and A, which are linked to better heart health and a reduced risk of cancer. Fiber helps lower cholesterol and regulate blood sugar, antioxidants combat harmful free radicals, and potassium supports healthy blood pressure.
Increasing your fruit and vegetable intake doesn’t need to be overwhelming. Start small and aim for one extra serving a day, building up over time.
Heart-Healthy and Cancer-Fighting Tips
Here are simple ways to enjoy more fruits and vegetables this winter:
- Sneak them into meals: Add ½ cup of frozen riced cauliflower, spinach, or kale to soups, stews, or casseroles. These nutrient-dense additions blend in without altering flavor.
- Snack on dried fruits: Choose naturally sweet options like dried apricots, cherries, or mangoes, which are rich in antioxidants and fiber—great for heart and gut health.
- Rely on frozen and canned produce: Frozen and canned fruits and vegetables are picked at peak ripeness, preserving their nutrients. Choose low-sodium canned vegetables and fruits packed in water or juice. Rinse canned vegetables to reduce sodium by up to 40%.
- Flip your dessert: Let fruits take center stage by making them the base of your dessert. For example, top baked apples with a small scoop of ice cream or layer fresh berries with whipped cream.
- Prep for convenience: Wash and chop produce like carrots, celery, and bell peppers as soon as you bring them home. Store them in clear containers for easy snacking.
- Keep portable options handy: Grab-and-go fruits like apples, bananas, and oranges are easy to tuck into a bag for a heart-healthy snack on the move.
Ready to take your nutrition to the next level?
Heart-Healthy Recipe: Pomegranate Pistachio Parfait by Sara Dow
This quick, 3-ingredient recipe is packed with heart-healthy nutrients and cancer-fighting antioxidants:
Ingredients:
- 1 cup low-sugar plain or vanilla yogurt (I love Two Good brand)
- ½ cup pomegranate arils
- 2 Tbsp chopped pistachios
Instructions:
- Layer half of the yogurt in a glass or bowl.
- Sprinkle half of the pomegranate arils and 1 Tbsp pistachio on top.
- Repeat with the remaining yogurt, arils, and pistachios.
- Enjoy immediately for a heart-healthy, protein-packed snack or breakfast!
Yield: 2 servings
Nutrition Benefits: The antioxidants in pomegranates and pistachios help reduce inflammation and combat oxidative stress, while yogurt provides calcium and protein for a balanced treat.
Discover this Resource…
For more tips and ideas on how to add more fruits and vegetables to your diet, check out these trusted resources:
- Produce for Better Health Foundation: Visit fruitsandveggies.org for recipes, seasonal produce guides, and storage tips.
- American Heart Association: Their website, heart.org, provides heart-healthy recipes and nutrition advice tailored to reducing cardiovascular risk.
- American Institute for Cancer Research: Learn more about the connection between diet and cancer prevention at aicr.org.
About Sara Dow
Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.
Want to level up your nutrition? Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today!
