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Spring into heart health: A cardiologist’s list of the season’s best
Spring is the perfect time to re-up your commitment to better health, especially as farmers’ markets and grocery stores start filling up with fresh, seasonal produce.
Eating with the seasons isn’t just good for variety — it also ensures access to the freshest, tastiest and most nutrient-packed produce typically at a lower price point.
So, what should you keep on hand this spring? Here are the foods I turn to now…
The season’s best
- Leafy Greens: The Ultimate Spring Superfood
Spinach, kale, arugula, and Swiss chard are loaded with heart-protective nutrients like vitamin K, folate, and nitrates, which help improve circulation and lower blood pressure. I like to use them in salads, toss them into smoothies, or sauté them with olive oil and garlic for an easy side dish.
2. Asparagus: A Springtime Must-Have
Asparagus is packed with fiber, folate, and antioxidants that help lower homocysteine levels — a marker linked to heart disease. It’s also a natural diuretic, helping to reduce bloating and excess sodium in the body. Roast it, steam it, or grill it for a delicious spring side. I love asparagus with fish or as part of a roasted mixed vegetable main course.
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3. Avocados: Healthy Fats for a Healthy Heart
While avocados are available year-round, they’re especially delicious in spring. They’re rich in monounsaturated fats, which help lower bad cholesterol (LDL) while raising good cholesterol (HDL). Mash them onto whole-grain toast, mix them into salads, or blend them into a creamy dressing. My typical approach is to cube the avocado and add it to a salad. I could easily eat an avocado a day.
4. New Potatoes: Nutritious and Filling
Potatoes in spring are simply the best. Small and flavorful, they’re packed with vitamin B6, vitamin C and potassium, all important for blood vessel function and blood pressure control. In fact, one serving of potatoes can deliver a quarter of your day’s requirement of these nutrients. They’re also versatile and filling. Because the potato peel is the repository of much of this vegetable’s benefit, just wash and cook whole — and eat with the peel. No problem with new potatoes and their delicate and mild-tasting skins. I especially love spring potatoes dusted (OK, doused) with chopped dill.
5. Citrus Fruits: Vitamin C for Vascular Health
Grapefruits and kumquats are at their best in early spring. And they’re high in vitamin C and flavonoids, which help reduce inflammation and improve blood vessel function. You can eat kumquats whole — rind and all — just pop them in your mouth like grapes. Adding grapefruit slices to salads or just peeling and eating like you would an orange can add a quick nutrient boost to your day. My favorite is the Ruby Red.
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6. Rhubarb: Fiber Goodness
Besides being a good source of vitamin C and other antioxidants, rhubarb is brimming with fiber. Chop and cook with a bit of water and sugar to taste and get a beautiful topping for yogurt or even pancakes. I love the sourness of rhubarb, but I also don’t shy away from adding enough sugar to make it palatable. After all, it’s hard for me to realize the health benefits of any good-for-you food if I can’t stand to eat it!
7. Kiwis: Carotenoids and Beyond
Kiwi fruit are available year-round, but they’re at their best in spring – and might be one of your best food-based weapons against colds and flu. Just one kiwi delivers almost an entire day’s worth of vitamin C. Kiwis are also packed with carotenoids like lutein and beta carotene, that are important for heart — and general — health. I have to admit that peeling a kiwi is not always my favorite task, but experiencing the beautiful color and flavor of the fruit is definitely worth it.
8. Berries: A Heart-Boosting Powerhouse
Strawberries, blueberries, and raspberries finally arrive late spring. They’re rich in antioxidants, fiber, and polyphenols that help lower inflammation and improve blood vessel function. These delicious fruits are naturally sweet and perfect for topping oatmeal, blending into smoothies, or enjoying as a snack. As you may already know, my go-to breakfast consists of a bowl of berries topped with yogurt, Anytime Sprinkle and a spoonful of orange marmalade. Yum!
Step Into Better Health This Spring
Spring is the season of renewal and the perfect time to renew our commitment to health. And if your resolve slipped a little during winter, prioritizing fresh, whole foods — especially spring’s bounty of vibrant fruits and vegetables — will get you back on the right path in no time, one delicious bite at a time!
Editor’s note: There are perfectly safe and natural ways to decrease your risk of blood clots including the 25-cent vitamin, the nutrient that acts as a natural blood thinner and the powerful herb that helps clear plaque. To discover these and other secrets of long-lived hearts, click here for Hushed Up Natural Heart Cures and Common Misconceptions of Popular Heart Treatments!
By Dr. Elizabeth Klodas MD, FACC
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