Eating for a healthy heart doesn’t have to be expensive or complicated.
New research reveals that just a few everyday veggies, likely already in your fridge, could significantly reduce your risk of heart disease thanks to one powerful nutrient: vitamin K1.
Spinach in your morning smoothie
A handful of spinach blends easily into your smoothie and adds over 800mcg of vitamin K1 – more than 10 times the recommended daily intake for a 70kg adult.
Broccoli as a dinner side
One cup of cooked broccoli delivers around 220–250mcg of vitamin K1. Steam or roast it and serve with your evening meal to help protect your arteries.
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Greens in your omelet
Toss in chopped spinach or kale when making your morning eggs. It adds color, texture, and a powerful nutrient punch without much effort.
Add kale to soups
Kale holds up well in soups and stews and adds plenty of vitamin K1. It’s a tasty and heart-smart way to bulk up your lunch or dinner.
Make kale chips
Baking kale with a little olive oil and sea salt gives you crispy chips that are both delicious and heart-healthy – no guilt snacking.
Use spinach as a salad base
Swap iceberg lettuce for raw spinach in your salads. It’s richer in nutrients and can easily cover your entire daily need for vitamin K1.
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Broccoli in pasta dishes
Toss broccoli into creamy or tomato-based pasta recipes. It adds a healthy crunch and boosts your intake of artery-protecting vitamin K1.
Add greens to stir-fries
Broccoli, spinach, and kale work great in Asian-style stir-fries with garlic, soy sauce, and ginger and keep their nutritional value when lightly cooked.
Blend kale into pesto
Try making pesto with kale instead of basil. It’s perfect on pasta, sandwiches, or as a dip, and it’s packed with heart-friendly nutrients.
Layer spinach into your lasagna
Tuck fresh spinach leaves between layers of pasta and sauce in your lasagna. It blends in easily while delivering a powerful health boost.
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This article is based on information from The Sun.
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